Trying to Tone

C

Cal1212

0
Hey guys.

So I just started working out again a few nights ago after a month and a half hiatus. I just recently lost about 35 pounds over the course of 4 or so months thanks to diet and exercise and I'm immensely happy about this.

My problem now is that I have a lot of excess "flab" that I'd like to get rid of.

I'm 18, 6'0", and now 165 lb. (I was 200 a few months ago, and even higher a few years ago.) Basically, the weight loss left me with some excess skin/flab that I'd like to tone a bit.

I've got a few areas I REALLY want to work on, such as:
1) Calves - my family has naturally big calves and they just look stupidly dispoportioned on me now that I'm not as big as I was. This one is one of my top concerns
2) Abs/waist - I still have this stomach flab thing and some around my waist that I'd like to get rid of.
3) Pecs - Flabby man-boob things are bothering me and I'd like to put some muscle there.
4) Biceps/arms - My arms are also a bit flabby and could use some sculpting.

My diet: Basically, when I started to lose weight, I did it by cutting back my caloric intake. Right now, I'd say my average calorie-intake is about 1500 a day.

Ex. Yesterday, I had a tuna sandwich (light white bread, tuna made with miracle whip) with only about 3 TBS of tuna. Then I had a bit of roasted pork and a white and sweet potato for dinner. Everything got low fat butter, and the potatoes got a bit of salt.

Ex. 2 The day before I had two pita tacos. One with honey mustard/fried chicken bites/romaine lettuce/mixed cheese and the other with caesar dressing/fried chicken bites/parmesan cheese/romaine. I only had half of the honey mustard one.

These are fairly typical for my meal list. I'm probably going to Olive Garden with the fam. tonight and whatever I get will be all I eat today and I probably won't eat all of it.

Lastly, I have a membership to a 24/7 gym that has all the standard free-weight and machine-weight equipment. I typically go at least 3 days a week.

If anyone has any work-out plans for helping tone the areas I listed above, I would greatly appreciate it.

Thanks!,
Cal
 
At 160, which is not a lot for a person your height, you still have excessive body fat, which means that you can do two things to look more proportional: lose more weight (probably down to the 140s) or gain more muscle. You have a low muscle content for your body size.

If I were you, I would buy or check out "The New Rules of Lifting" and do compound lifts exclusively. And, at 18 and 1500 Kcal / day, you will continue to lose fat but not gain much muscle. You will probably find yourself needing more calories as you continue to lift more.
 
1500 calories is WAY too low for a 6 foot 18 year old. You're probably losing muscle tissue.

Looking toned is about having low bodyfat to SHOW OFF the muscle underneath. my guess is you're low on muscle, so the 'flab' just looks worse than it is.

I'd try to clean bulk first if I were you. gain some lean muscle mass, not too much fat, then lean out. might take a couple cycles, and it'll take more than 1,500 calories, even during your cut.

I'm 32, shorter than you, carrying too much bodyfat, and I go to about 2,100 calories to lose bodyfat. 600 more than your current starvation diet.
 
Ugh, the idea of upping my calorie-intake really bothers me. And 1500 may sound like it's starving, but I find it suits me just fine.

Anyway I could just start drinking protein shakes or something to mass up a bit?

Thanks,
Cal
 
You'll add muscle mass if you're eating over your caloric needs. the extra calories should come from carbs and protein..carbs for energy and protein for rebuilding damaged muscle tissue (from the workouts).
 
Alright so I just picked up some 100% whey. My plan now is to start lifting and start by shedding the remnants of my flab, and then i'll start hitting the protein and higher calories a bit harder.

Any tips on exercises to help tone the problem areas I listed above?
 
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