Hit my goal! Now what? (toning)

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alexg1

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I'm 5'10" male and finally got my body weight up to 165. However, with my diet and weight lifting I of course gained a little bit of fat too that I wouldn't mind getting rid of.

Question:

- How do I go about keeping the muscle mass I have gained and the strength along with it, but now tone out and reduce my body fat?

Thanks!
 
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This is a good question. The fast is, biologically, one cannot gain muscle without gaining fat. Same applies to weight loss. Most of what you will lose during the course of a weight loss program will be water and isolating water that derives only from fat is near impossible. The key is to keep the protein up, reduce the carbs and try to lose the fat slowly. If you do too much cardio, you will lose some muscle mass. Anaerobic exercise may be a better bet because it doesn't require oxygen for fuel metabolism.
 
alexg1 said:
I'm 5'10" male and finally got my body weight up to 165. However, with my diet and weight lifting I of course gained a little bit of fat too that I wouldn't mind getting rid of.

Question:

- How do I go about keeping the muscle mass I have gained and the strength along with it, but now tone out and reduce my body fat?

Thanks!
Click to expand...

Do you know your body fat %?
 
Thanks for the replies. As for my body fat percentage now, I'm not too sure. It's not high. I would estimate it around 11% minimum, 14% max -- my legs are big, but not defined and I can see my abs when I flex but they're washboard flat when I don't flex if that kinda describes some fat percentage.
 
Forget about "toning". It doesnt exist with how you used it. All you can do now is lower your body fat levels to appear "cut."

My suggestion would be:
1. Keep your carbs to mostly pre and post workout.
2. Up your protein.
3. Cut kcals SLOWLY. Start off by eating when you are hungry and not eating when you arent. This should be a big difference than when you had to force yourself to eat on a bulk.
4. Keep your workout the same. The idea is to trick your body into retaining its LBM. Keep trying to get stronger and keep the weight on the bar.

The carb idea is more optional. Its probably more needed when you are close to maxed out on reducing body fat since it gets harder and harder with each %.
 
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