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Originally Posted by Choopa Phil
You cant "tone" a muscle you can however become more "toned" by leaning out. Or you can add mass to grow the muscle, maturing it, and making it more defined. Toning up is adding muscle and getting leaner at the same time or as i like to call a "Recomp" or Recomposition. Burn some belly fat, add some mass, bodyfat percentage goes down, scale goes up! 
Ive been training for almost 7 years and didnt really learn the ins and outs of nutrition up until about 3 years ago (low and behold these past 3 years are where I made the most progress). Honestly if you legitimately do not have a clue...hire someone but not from your gym. Hire a professional nutritionist or meal prep coach...a session will be about $75-150 and they will TEACH you everything you need to know and maybe even work with you for a couple of months to tweak and hone in our your diet. You cant just plug a bunch of numbers into a calculator to get to an end result. Everyone's body is different and will respond different to different diet types and different caloric intakes. The key to looking a certain way year round is consistency. I have not deviated from the diet above for over a year and am within single digit bodyfat percentages.
A good tool is myfitnesspal just to keep track of and log your calories. In not a big fan of calories in vs calories out arguement as I have burned fat while in a caloric surplus. It is possible to burn fat while still eating in excess...meal timing is key |
Thanks for taking the time to reply Phil.
I understand with re to *tone* - my thoughts were - get toned as in lose a few kilos.
I'll take your advice and seek out a nutritionist to get a better handle on what to eat. I do remember a friend did this a few years ago and was given a monthly eating chart with cheat days in it and he had huge weight loss over a 12 month period.
Also a big congrats for being able to discipline yourself like that, under 10% body fat is impressive - what percentage body fat did your abs begin to show and also how do you measure or get your bodyfat measured?
Quote:
Originally Posted by iampink
For those that exercise hard what are your thoughts on smoking a cigar?
First I'd like to say - I'm an ex-marine. I'm looking at 54yrs old soon. I'm 6'3" 225lbs. Run 15-20mi per week. I do a century bike ride each Sunday. I lift free weights 4-5 days/week. Right now all of this in the Florida summer heat, even lifting (no air conditioning in the gym).
Thanks to a clean, no processed food diet, I cut my weight down from 255lbs. Large part of the cut was to make it easier on my aging body/injuries for the running/biking.
Now back to the cigars (If you're still reading). I cut down to 1 cigar a day or every other day to help with the boredom/stress of sitting at the computer working 7 days a week averaging 10hrs a day.
Yes, I know smoking is bad, but any thoughts on cigars and working out? Yes, I can say Arnold and Sly smoke cigars.
What do you do to help with boredom/stress of working?
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Well, I'm not an expert like the others, however I was a heavy smoker about 2 years ago (pack a day plus) and now love to have a cigar here and there. I'd probably smoke one 2 or 3 times a week and like to try different cigars as a treat.
I run as much if not more than you each week and it has very little effect on my running if any, nothing noticeable, so keep on doing what you enjoy!!
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Originally Posted by bronco67
Don't stop doing what you love totally or you'll go nuts. I love a joint and a glass of jack Daniels here and there...it's my psychological release valve.
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Totally agree -
