Trying to get lean and toned, HELP!!!

S

SHOGUN DXPSI

0
Basically the gist is i'm about 40-50 lbs overweight (according to my doctor who hasn't done a BMI, all she did was look at a piece of paper, looked up my age and height and told me what to lose) which i am 5'10'', age 20, former state football champion, regional wrestling champion, and Martial artist (blackbelt). I wanted to know what is the best workout for me to get a lean and toned body, for most of my life i was this big guy with THICK legs. Right now i'm running about 4 mi. a day and do about 4 sets of 10 on my biceps, triceps, pects, shoulders (i avoid any leg workouts cause they're already huge), and this ab workout a trainer showed me. I am also taking diet pills (hydroxycut hardcore). I would really appreciate a tip on how to thin out my legs and get that lean and toned body, i'm tired of being BIG and not trying to go hulk style like other people at the gym. o and one more thing I weigh 220 lbs but my doctor said i should be at 160 lbs
 
From the CDC's own
If an athlete or other person with a lot of muscle has a BMI over 25, is that person still considered to be overweight?

According to the BMI weight status categories, anyone with a BMI over 25 would be classified as overweight and anyone with a BMI over 30 would be classified as obese.

It is important to remember, however, that BMI is not a direct measure of body fatness and that BMI is calculated from an individual’s weight which includes both muscle and fat. As a result, some individuals may have a high BMI but not have a high percentage of body fat. For example, highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness. Although some people with a BMI in the overweight range (from 25.0 to 29.9) may not have excess body fatness, most people with a BMI in the obese range (equal to or greater than 30) will have increased levels of body fatness.

It is also important to remember that weight is only one factor related to risk for disease. If you have questions or concerns about the appropriateness of your weight, you should discuss them with your healthcare provider.
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Forget the BMI and get to a gym to get measured for a true BF% or get yourself a set of cheap callipers and measure at home. Oh. and if that BF% comes in under 20% I would get myself a new doctor.
 
Hey There!
Sounds like you a fairly active guy! A couple of small alterations worth trying:
In your daily 4 mile run - add some intervals. e.g. Warmup 15 min; pick up pace for 2 min; Jog 30 sec; Run approx. 90% Max for 2-5 min; jog 1 min.
Can either do timed interals/Monitor Heart Rate/Just play with your speed. Good to vary the methods as well.
Then with your weight training Im guessing that you've been doing your 10 reps and 4 sets for a while so you could try changing something to induce a new stimuli.
A good place to start would be increasing your repetitions. Try push to 16 reps - even if you must drop the weight. Still doing 4 sets.
Also make sure you arn't resting for more than 30 sec between sets! You should be getting your HR up even while doing weight training.
Give these pointers a try and get back to me in 3 months or so.
 
I just noticed that you didn't list any back exercises.

Adding some back work in will help to balance out your workout and help to "lift" your pecs.
 
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