Good Morning....

W

wcl

0
and thanks to everone in advance. Having looked at just about every board online I would have to say this seems to be the kindest and most helpful group out there. I think I have read just about every post and sticky on every board I have found. Not to mention mags and such. I believe I have information overload.
I am 37, 5'11 and 174lbs. I have adjusted my diet to very low fat, lots of fiber, veggies, chicken and such. For the most part no I have no muscle or definition. And I am tired of it. Problem is I do not want to be much larger than I am. The best way I can describe what I am shooting for is a surfers physique. Lean w/ some definition. I would assume that is what a toning workout would do. I would guess I should not be looking into bulking? Lots of cardio, plus high reps/low weight? Full Body exercises?

I would not mind adding a little size to my arms and chest. Other than that I would just like to slim down a bit and firm up what I have. There is just so much info out there. I am just looking for the straightest line from point A to point B. So thanks to anyone who can offer any advice. And have a great day!!

Cole
 
174 is not heavy for 5'11" so you have a shortage of muscle and a surplus of fat. Med-high weights with 8 - 10 reps and lots of cardio should serve you well by shedding some fat and replacing that with some muscle. Don't worry about getting too muscular and bulky; unless you quit your job, divorced your wife, put your kids up for adoption and spent every minute in the gym and/or started using 'roids - you ain't gonna get too big.

I started out with the same goals as you and did only cardio, but it wasn't working. I incorporated weight training using 8 - 10 reps and I went from 218 to 199 (still want to lose another 10#, maybe 15#), lowered my circumference around my belly button from 42" to 37", increased my chest from 40 to 43 (flexed), and arms from 13" to almost 15". I'm 48, self employed, with 3 kids and a very hectic lifestyle and training for a triathlon in 3 weeks.
 
Thanks for the reply. I am going to the Bahamas in June and am bound and determined to take my shirt off on the beach. Something I don't like the thought of at the moment :eek:. Guess it is time to get to work.

One of the things I wondered about was my chest. While I want to shape it up I wear suits every day. And I have a lot of them. If I had to start buying new things that would be bad. But that is probably putting the cart in front of the horse. Thanks again!

Cole
 
wcl said:
One of the things I wondered about was my chest. While I want to shape it up I wear suits every day. And I have a lot of them. If I had to start buying new things that would be bad. But that is probably putting the cart in front of the horse.
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Hey, man, you couldn't ask for a better problem to have. Best of luck.
 
I, too, am in a similar boat as you Cole. I'm 5"11", 38 years old and roughly 180#. I started getting in shape after I quit smoking last August. This is what I do:
- I've kept to my new diet about 95% of the time which is about 2800-3000 calories a day broken down over 5-6 meals. Lots of fiber, protein, good fats, water and such. (I go a little overboard on weekend snacking).
- I full body weight-train at home 3x a week for about 60 minutes when I get home from work.(in the 3-4 set, 8-10 rep range depending on the exercise + warm-up reps. And believe me, the weight I use is hardly impresive compred to some folks on this site :yelrotflmao:).
- I make a high-protein smoothie after every weight training session to repair muscle damage and build new.
- I try to get out and walk after lunch everyday even if it's just for 10-15 minutes (and here in the northeast, where today was 16 degrees F, it's more like 5 minutes this time of year!)

That's about it! My results - I've kept at the same weight, give or take 3-5#, even eating 500 more calories than I would ever do in the past (my diet was coffee, cigarettes, candy bars and hi-fat meals) . It's that fat layer being replaced with muscle. I can see subtle changes but my wife is borderline jealous as to the results she sees in my shape! I definitely feel stronger in my daily activities, too.

My best advice Cole, and I'm no expert, get into a routine and give it a solid chance to work. I'd say I started to see and feel a difference about 2 months in, and just keep active, eat right & get lot's of rest (it's really not a cliché).

I've come to the realization that I don't have the DNA to be a monster - but I'll take a Bruce Lee physique any-day!

Ok, I've filled enough pixels on the screen - Good Luck man
~JD~
 
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