Need advice to get toned

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Avante

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Hi guys - not looking to be bulky or get big, I just want to be defined and toned. I'm 20 and I'm naturally and genetically skinny, and I've been doing HIIT twice a week and resistance training 3 times a week. I'm definitely getting stronger and faster, but any noticeable definition I gain seems to disappear an hour later. I'm not really altering my diet drastically as I think I eat pretty healthy anyway ie no junk food, no fast food, I have plenty of meat and veg, I eat most of my carbs before noon.. the only thing is that I drink about 500mL of full fat milk before bed every night.

PS: The huge bruise was from Paintball yesterday!
 

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Hey guys - any comments/advice would be much appreciated! Over 180 views and not a single reply? :)
 
i was naturally skinny also....at 20 i was 125 lbs. i am more a ecto/ meso body type. getting enough of the proper calories is very important. missing meals will slow your progress. vary your protein sources thoughout the day. keep a food log. most people think they are getting enough nutrients. until they write it down and see what's really happening. make sure you are getting at least 1 gram of protein per pound of lean bodyweight and 1.5 grams of complex carbs per lb of bodyweight and include some healthy fats i.e. fish oil, olive oil....etc. drink plenty of water thoughout the day. i believe in getting most of my nutrition through whole food. i do supplement with whey protein but believe it should be just that........a supplement to a healthy diet of whole food! include the big three in your weight training program. squats, deadlifts, and bench press. trust me you won't get huge! i have all my female clients do the big three and they get lean and hard from it. hope this helps. feel free to ask more questions, i would be glad to share what i have learned. i am a competitive bodybuilder and a nsca certified personal trainer.
 
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