Sport Plan for toning up

Sport Fitness
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03gt

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I have just started using HIIT, so you can work this into the scenario. I have working out for about 2 years straight, but never really took food/alcohol seriously into my diet. Now that I am, even after a week, I feel much better. I am 25 years old, 6'2, 195. I don't have a lot of fat, you can see my abs slightly, but I have always wanted to tone up. I work out 3-4 days a week and jog/HIIT 2-3 days a week i don't work out. I have been trying to follow the ABS diet eating plan as best i can. Here is my normal daily intake on a regular day (may vary slightly with different lean meats, fruits, vegetables, etc.)

Breakfast: Protein shake with plain oatmeal and plain vanilla yogurt (mixed)
Snack: String cheese and non fat yogurt
Lunch: A can of tuna and a bowl of healthy choice soup
Snack: apple and orange
Dinner: Chicken breast and mixed vegetables
Snack: fruit or 2nd protien shake on days i weight lift

I registered with fitday.com and here are my results:
Cals - 1562 Protein - 153g or 180g (2nd shake) Carbs - 195g Fat - 24g

The fat and calories seem really low, but a young guy with a crazy, efficient metabolism, I am actually feeling full most of the day, unlike in the past.

If i stick to this for a few months, do you think i am on the path to toning up?
 
Last edited:
WAY TOO LOW.

even to shed fat, someone your height, age, and build...should be consuming around 2,500 cals a day.
your protein is too low. your fat is about 1/2-1/3 of where it should be.

EVERY time you eat, there should be complete protein, 30g minimum. ditch the soup at lunch and add more veggies and more protein. afternoon snack needs 1 fruit, more protein.

keep carbs to the meals before and after your workout.

Your body is afraid to shed any fat because you're starving it.
Right now I'm 29, male, 5'9" and like 197lbs, and I can lose about 1.5lbs of pure fat a week eating 2,200 cals a day, and i have a ****ty metabolism....have my whole life.
 
Yeah, i'll eat the yogurt in the afternoon. This isn't my normal routine, just one of the variations I just happened to eat today. Also, i might throw in a bowl of grape nuts cereal or other snack throughout the day.....I'll work on more protein.

Thanks
 
What types of healthy fats can i incorporate? I sometimes throw some peanut butter in the protein shake, tastes great.
 
MarkMyWords said:
Olive oil, fish oil, flax oil...
Click to expand...

I actually am against Flax Oil I believe it to be a waste of money. Its main oil is LNA(ALA) which in converted in the body into EPA and DHA however only about 20% is actually converted the rest is excreted out of the body without use.

Although not bad at all. Just, its makes more economical sense to simply buy Fish oil which would allow the body to skip this conversion process.
 
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