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posted by richpeace

Six months ago I set two goals

1. lose 24 lbs.
2. Tone up AFTER losing the weight

Goal one has been accomplished, but since I have no weight traing experience I am looking for help with #2. Basically my upper body is kind of "loose" right now. My legs are cool because I ride my bike alot. What I am after is really nice tone and clean lines. Not necessarily mass. If any one has some good exercises for the gym and any good supplement recomendations I would greatly appreciate it.

Age=26
Height=6'1
Weight=190
bodyfat if you know it=?
training experience=little
Goals=lean muscle

Thanks!
Rich

posted by mjllewellyn

If its toning that you are looking for then I would suggest doing excercises with lower weights and higher reps. What do you mean by "upper body is loose" ?? There are many many good websites out there that can assist you with this type of training. Congrats on losing the weight also. Good job.

posted by estray

Theres no such thing as toning, thats just a word they use on the bowflex commercials. Theres muscle and theres fat, nothing else. If youre soft, its cause you lost muscle when you were losing weight probably from too low of a caloric intake and not enough protein. Post your diet and exercise routine and we can give some suggestions.

posted by richpeace

I guess that's kind of the issue. I really don't have a WO routine except for riding my bike constantly to and from work and the store and stuff like that(probably equals 55 minutes a day, but it's not continuous). I guess the main thing is this. I want to build muscle but I'm afraid of putting the weight on that I just loss. I watched a friend of mine do that and he ended up more overweight than he started. So I want to make sure I employ a workout that will focus on getting me cut rather than building mass. I'd also like to implement a supplement or two. Ones that will strengthen my muscle and give me nice lines without blowing me up. I have heard 7-keto DHEA is fairly good for what I am looking for.

MJ......I guess soft would be a more apt term than loose. You know....just lacking definition.

Thanks for the responses

Rich

posted by mjllewellyn

As estray said, post your diet and training routine so we can take a look at it.

posted by estray

If you lift hard and do cardio, you wont get fat. Best thing I can suggest is go to the gym 3 days a week and do full body workouts for an hour. Bench, squats, curls, all the big groups. Dont worry about isolation yet. Figure out your 1 rep max on these exercises then work with 60% of that weight. SOmethin like this:

Dumbell incline bench- 3 sets of 12 reps

Squats- 3 sets of 12 reps

Dumbell curls - 3 sets of 12 reps

Dead lifts - 2 sets 6-8 reps to failure(this is different cause you dont wanna do high reps with deads. Its hard on the back.)

Upright rows - 3 sets of 12 reps

lat pulldowns - 3 sets of 12 reps

3 days a week is all you need to do. Make sure you take at least 1 day off between workouts. Do cardio on 2 of your days off and your all set. Now for diet. You need to figure out your BF% and decide if youre gonna bulk or cut. No rididing the fence on this one or youll get nowhere. Gotta commit to one or the other. If youre above 20%, I would cut down to at least 15%.

posted by richpeace

Awesome estray! Great starting point for me. Thanks.....and I'll let you know how it comes along.

Rich

posted by AMERFOOTBALL

bump estray. getting "cut" is all diet, but you need to build some mass before you can cut and come out looking solid. eat lots of protein, moderate carbs low fat and lift hard and heavy. the bikin is good for cardio, which will keep the fat off.

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