Evening all!

clarke

Hi. Just signed up to this forum and am looking for some advice.
Ive been dieting lately and am doing really well, (lost 2 stone in 2 months).
Im looking to tone up my stomach, waist and chest muscles and would be grateful for any advice on exercices that target these areas without building them up too much. Im pretty big built and basically am just looking to trim up.
Any help would be appreciated!
Thanks.

Tall

Howdee and welcome.

Well you probably know you can't tone a muscle - you can make it grow though.

Stomach and trimming up - diet and cardio.

Chest = chest exercises (Bench, Incline DB Bench, Flies, Chest Dips etc etc etc)

Whats your routine and diet at the moment...?

Bodyworks

hi buddy. well done on the weight loss by the way. be clear on what exactly your goal is. a half and half approach will end in poor results. i hear this a lot 'i wanna tone up but don't wanna get too big'. my answer is always the same, you won't get big by accident. train for size exactly like everyone else, cos it comes slowly believe me. can anyone explain what tone up means ?

damn THS, that's twice you've beaten me to a reply tonight.....

pesky kid....

clarke

Thanks for that!
Im not overly fussed about what weight i want to be, Im happy with my weight now but I just want to shift the flab! Mainly off my chest and waist.
What cardio is best? also, will this help my chest flab go? I love cycling so thats not a problem, I also take the dog out for a 3.5 mile walk almost every day.
Id say im pretty fit stamina wise but need to get this excess off!
Im eating healthy foods and not going over 1500 calories a day, thats why the weight has fallen off well, just gotta trim up round the edges.

Tall

1500kcals is quite low you know mate (Insert heated debate about how much food to consume...)

Your cardio sounds good, your calories are low so it sounds like the weight will drop off in time.

Can you post up a standard days diet? At 1500kcals you *Must* make sure you are getting the right about of Protein and healthy fats and at least some carbs in there.

Long and short - you wont build your chest bigger if you are eating that few calories IMO.

clarke

I reckon its just a case of patience.
Average daily diet cosists of;
Weetabix x3 + milk
Salad with either chicken, tuna, sausage or egg
2 - 4 apples
oat or cereal bar
Evening meal; often chicken or meat of some sort, lots of salad and often a jacket potato thrown in.
sometimes finished off with a couple of scoops of low fat ice cream.
Im not looking to build my chest up as im pretty bulky anyway, just need to get this flab off.
Cheers

Tall

Ahh sorry mate - misread what you said above.

Tall

Whats your current height and weight and guessed Bf%?

Where do you want to be bf% wise?

You dont have the cleanest diet in the word by any great shakes, but its not incredably dreadful.

Up the protein decrease the carbs is the simple answer, with maybe a refeed every 4 days. All depends if if you can do low carbs or not.

Timed carbs is another option.

Currently (and this is making some assumptions...)
Meal 1: Weetabix x3 + milk
Meal 2: 2 apples
Meal 3: Salad with either chicken, tuna, sausage or egg
Meal 4: Apple and Cereal Bar
Meal 5: Often chicken or meat of some sort, lots of salad and often a jacket potato thrown in.
Pudding: couple of scoops of low fat ice cream.

Trying to match as close as I can...

Meal 1: 75g of Oats + 1 Scoop Whey in Water
Meal 2: 100g Chicken (Flavoured with spices, cut into small peices so it feels snacky)
Meal 3: Green Salad with Tuna/Chicken + Olive Oil and Garlic/Pepper
Meal 4: 25g Oats + 1 Scoop Whey in Water
Meal 5: 100g Chicken (Flavoured with spices, cut into small peices so it feels snacky)
Meal 6: Chicken/Meat, any green/fibrous veg, small sweet potatoe
Meal 7: 1 scoop whey in water

You can get some lovely flavoured whey these days...

Basically the above I think you could stick to fairly easy, its a reasonably good cutting diet, it wont be too boring - still be nice and tasty.

How many times per week are you working out?

clarke

Ok ill try and give that a go, cheers!
I try to work out at least 3 times a week, but have lately been focusing on press ups and sit ups, purely to try and get the fat off in these areas.
Im 5'9 and 13.5 stone. Im pretty broad with decent size shoulders, arms and have great thigh and calf muscles without working out (told im very rugby build).
Just finding it frustrating getting this last bit of fat off round my stomach and chest.
Would the whey protein not make me gain weight? Have no clue about supplements, more than happy to give them a go though if I get the right advice.
Cheers

mrhulahoop

Press ups and sit ups wont get fat off these areas. You cannot spot reduce fat. Heigh proteinintake wont make you fat if you are lifting weights, your body will use it. Cardio and a good clean diet is the answer mate.