Discussion
I'm trying to get a more defined musculature on my body, especially the legs and shoulders. Any advice on the best way to approach this diet wise, and any supplements that you would recommend to get more "ripped".
I don't want to bulk up particularly, I just want some more definition.
Cheers
I don't want to bulk up particularly, I just want some more definition.
Cheers
Eat less, move more - ensure you eat enough protein to maintain your current muscle (1g/kg of bodyweight a day), and keep up with your normal lifting/exercise routine while eating slightly less than you usually would. Alternatively, eat the same amount and increase the amount of cardio you do. Whichever route you choose, a calorie deficit of 500kcal a day isn't unreasonable for fat loss.
Meoricin said:
Eat less, move more - ensure you eat enough protein to maintain your current muscle (1g/kg of bodyweight a day), and keep up with your normal lifting/exercise routine while eating slightly less than you usually would. Alternatively, eat the same amount and increase the amount of cardio you do. Whichever route you choose, a calorie deficit of 500kcal a day isn't unreasonable for fat loss.
Would too much protein be a bad thing? Looks like I'll have to monitor my diet a bit more than I do at the minute, I don't eat unhealthily, just I have a fairly balanced diet at the moment. Any experience of the supplements that are available?
Don't bother with supplements. Instead of spending £40 on a month's supply of Thermobol or whatever just buy better quality food.
What worked for me was low-intensity cardio on an empty stomach early in the morning, a calorie deficit of c.500 kCal per day, combined with cutting out sugar, alcohol and fat. Oh - and not taking on any carbs after 4pm.
What worked for me was low-intensity cardio on an empty stomach early in the morning, a calorie deficit of c.500 kCal per day, combined with cutting out sugar, alcohol and fat. Oh - and not taking on any carbs after 4pm.
Animal said:
Don't bother with supplements. Instead of spending £40 on a month's supply of Thermobol or whatever just buy better quality food.
What worked for me was low-intensity cardio on an empty stomach early in the morning, a calorie deficit of c.500 kCal per day, combined with cutting out sugar, alcohol and fat. Oh - and not taking on any carbs after 4pm.
I figured the supplements wouldn't be much good, and you make a good point - buy better, healthier food with the money saved. What worked for me was low-intensity cardio on an empty stomach early in the morning, a calorie deficit of c.500 kCal per day, combined with cutting out sugar, alcohol and fat. Oh - and not taking on any carbs after 4pm.
Diet/calorie deficit starts tomorrow with football in the morning although I'll be taking on carbs at exactly 4pm by the time I get in from footy.
Buying plenty of good quality fish now too, just as well I love the stuff.
Hi.
If you're looking for a muscluar defined physique for a lot of people it can be very difficult to achieve. Even though you are not interested in putting on much size, resitance training/weights training is very important. I would recommend doing 10-12 reps on the excercises that you do in order to increase muscle size and definition. If you putting on a lot of size is something you really don't want to do I really wouldnt worry, changes happen slowly so if you feel you have put on too much muscle for your liking, simply up the reps to around 15 to ensure that you are working just in the 'toning zone' which will significantly reduce any further size increases.
Cardio is also imporant, but yu don't want to be doing long endurance slogs (really 30 mins +). Although this is great for fat burning, you also risk metabolsing muscle which will reduce the muscle size AND tone. You want to do shorter more intense bursts of exercise like interval or sprint training. If you are quite over weight, mix in some more endurance stuff to start with to help with the weight loss but as you get closer to your desired wieght start cutting these out.
Diet is the most important aspect of your lifestyle when it comes to weight loss. You need to keep saturated fats low, and simple sugars to a minimum. Stick with wholegrains foods (brown rice, pasta and bread) as well as oats and wholegrain cereals. Keep your proetin intake high but you don't need to worry about stuffing yourself with it (their is a lot of evidence to suggest that a 'normal' diet provides plenty of protein for individuals undergoing a resitance training program). Eat regualry to maintain a higher metabolism, but snacks really need to be healthy, so low low sugars and fats. And like previously mentioned try to avoid eating too late at night. Breakfast (a healthy one) is also important to help kickstart your metabolism.
Supplements. There are plently out there that state many bold claims. Some work, some dont. Some work for some people but not for others. If you wish to try them, I wouldn't put you off as the can be very good for some people. Thermabol (although I have never tried it) I have been told is good. There are also supplement like L-carnitine which are supposed to help shift the fuels the body uses towards fats and away from glucose and glycogen. HOWEVER, these tend to be pretty expensive and would usually say that it is best to try a more normal approach to fat strpping first.
There are also things in general diet (like caffiene) that are supposed to help increase metbaloism. however, caffiene is often served with sugars (energy drinks) so maybe black coffee would be a better option.
HTH, sorry about the essay!
Chris
If you're looking for a muscluar defined physique for a lot of people it can be very difficult to achieve. Even though you are not interested in putting on much size, resitance training/weights training is very important. I would recommend doing 10-12 reps on the excercises that you do in order to increase muscle size and definition. If you putting on a lot of size is something you really don't want to do I really wouldnt worry, changes happen slowly so if you feel you have put on too much muscle for your liking, simply up the reps to around 15 to ensure that you are working just in the 'toning zone' which will significantly reduce any further size increases.
Cardio is also imporant, but yu don't want to be doing long endurance slogs (really 30 mins +). Although this is great for fat burning, you also risk metabolsing muscle which will reduce the muscle size AND tone. You want to do shorter more intense bursts of exercise like interval or sprint training. If you are quite over weight, mix in some more endurance stuff to start with to help with the weight loss but as you get closer to your desired wieght start cutting these out.
Diet is the most important aspect of your lifestyle when it comes to weight loss. You need to keep saturated fats low, and simple sugars to a minimum. Stick with wholegrains foods (brown rice, pasta and bread) as well as oats and wholegrain cereals. Keep your proetin intake high but you don't need to worry about stuffing yourself with it (their is a lot of evidence to suggest that a 'normal' diet provides plenty of protein for individuals undergoing a resitance training program). Eat regualry to maintain a higher metabolism, but snacks really need to be healthy, so low low sugars and fats. And like previously mentioned try to avoid eating too late at night. Breakfast (a healthy one) is also important to help kickstart your metabolism.
Supplements. There are plently out there that state many bold claims. Some work, some dont. Some work for some people but not for others. If you wish to try them, I wouldn't put you off as the can be very good for some people. Thermabol (although I have never tried it) I have been told is good. There are also supplement like L-carnitine which are supposed to help shift the fuels the body uses towards fats and away from glucose and glycogen. HOWEVER, these tend to be pretty expensive and would usually say that it is best to try a more normal approach to fat strpping first.
There are also things in general diet (like caffiene) that are supposed to help increase metbaloism. however, caffiene is often served with sugars (energy drinks) so maybe black coffee would be a better option.
HTH, sorry about the essay!
Chris
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