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View Full Version : How to tone, not get bigger?



fittjunkie
10-19-2011, 03:31 PM
I have stopped lifting for about a month or so because of soccer. Also Im now at 105lbs..5'1.
I eat pretty healthy a lot of the time. Sometimes ice cream/pizza, etc..
I have lost most of my muscle definition, from the lack of lifting i guess? I would now like to get it back. Im satisifed with my arm size, I just want definition.
How about for my abs? I know they come with low body fat but i can lose weight..
Thanks
Any specifics?

JoseCM
10-19-2011, 03:33 PM
I'm glad I made this image...

http://forum.bodybuilding.com/attachment.php?attachmentid=3801883&d=1319063626

sunngodd
10-19-2011, 03:35 PM
I have stopped lifting for about a month or so because of soccer. Also Im now at 105lbs..5'1.
I eat pretty healthy a lot of the time. Sometimes ice cream/pizza, etc..
I have lost most of my muscle definition, from the lack of lifting i guess? I would now like to get it back. Im satisifed with my arm size, I just want definition.
How about for my abs? I know they come with low body fat but i can lose weight..
Thanks
Any specifics?

Are you a female?

fittjunkie
10-19-2011, 03:39 PM
Are you a female?


yes

psychodiver9
10-19-2011, 03:40 PM
Crossfit

pattycake9
10-19-2011, 03:42 PM
Ah, you won't get big. Also, you need to put on a decent amount of weight perhaps (10 + pounds) before you want any real "tone". And then you can cut ( eat in a deficit). I recommend you start by eating atleast 1800 calories a day . Get macros and hit them. Gain weight / lift heavy. Then eat 250 -350 below that and still lift heavy, you will be toner than an ink cartlidge.

JoseCM
10-19-2011, 03:43 PM
toner than an ink cartlidge.

Lol'd. Repped, although you spelt cartridge wrong.

pattycake9
10-19-2011, 03:48 PM
Lol'd. Repped, although you spelt cartridge wrong.

Haha good catch, I always lost the first round of the spelling bee. Feelsbadman

phozosado
10-19-2011, 05:00 PM
yes

You won't get big if you lift heavy, so don't worry.

check out the Nutrition Logs section and follow some of the women's logs on there. They're outstanding and they're doing HEAVY lifts.
Specifically check out:

http://forum.bodybuilding.com/showthread.php?t=138102083
http://forum.bodybuilding.com/showthread.php?t=137065053
http://forum.bodybuilding.com/showthread.php?t=137199743

MikeK46
10-19-2011, 05:20 PM
Paleo diet.

liammccarthy
10-19-2011, 05:21 PM
lift heavy and eat at maintenance or at a very slight surplus.

You won't get bigger or too much heavier but your muscles will grow and you'll likely lose some fat too. hence giving your arms the 'toned' look.

AlwaysTryin
10-19-2011, 05:24 PM
That evil "T" word

bbavender
10-19-2011, 05:48 PM
The t word is ok for women

peanut-butter
10-19-2011, 05:57 PM
Don't worry about getting big. You won't get big even if you tried. If you want to see more definition, you need to lose fat though a caloric deficit.


Crossfit

Lol'd inb4 2cannon

BlackHeart.au
10-19-2011, 05:57 PM
Crossfit

^^this + no carbs after 5pm.





























Not srs

typeA17
10-19-2011, 06:02 PM
Ah threads like this drive me insane. Girls who are always afraid of "getting big" are so misled it's ridiculous. Sorry to break it to you: it can't happen.

HunterCML
10-19-2011, 06:02 PM
OP, be consistent with your diet (that you make according to your goals) and lift heavy ass weight. There is no such thing as "toning". If anything toning means losing body fat so the muscle mass you have becomes more visible, which means eating in a caloric deficit.

JoseCM
10-19-2011, 06:06 PM
Do keto op..






























































(not srs)

MikeK46
10-19-2011, 06:30 PM
I eat pretty healthy a lot of the time. Sometimes ice cream/pizza, etc..

I love this gem of a description. More detailed and specific it could not be.

MITCHAPAL00ZA
10-19-2011, 06:45 PM
fp7-BTnHCzI

juliacheh
10-19-2011, 07:06 PM
OP, be consistent with your diet (that you make according to your goals) and lift heavy ass weight. There is no such thing as "toning". If anything toning means losing body fat so the muscle mass you have becomes more visible, which means eating in a caloric deficit.

She weighs 105 pounds and you recommend eating at deficit?

MakeABanana
10-19-2011, 07:16 PM
She weighs 105 pounds and you recommend eating at deficit?

I think he was just clarifying what "toning" really means.

HunterCML
10-19-2011, 07:50 PM
She weighs 105 pounds and you recommend eating at deficit?


I think he was just clarifying what "toning" really means.

^^^

surf junkie
10-19-2011, 08:18 PM
The word 'tone' should be censored on this board.

Example:

The word '****' should be censored on this board.

Azrairc
10-19-2011, 08:35 PM
increase lean body mass and you will burn more calories from just maintaining it and some muscle to show right? I can't imagine a deficit at 105 when your tdee is probably like 15oo calories

Apex702
10-19-2011, 08:52 PM
She weighs 105 pounds and you recommend eating at deficit?

I was thinking at 105lbs a surplus is necessary in order to cut after some substantial LBM gains.

That said toning muscles is a misleading concept -- muscles either become larger from stimulation or smaller from a lack of stimulation -- coupled with low BF% (adipose tissue) one becomes leaner or "toned".

In order to achieve the desired results with this particular persons stats I'd suggest one must add LBM through a surplus, then lower BF% through a cut. Just my opinion.

criticallymass
10-19-2011, 09:40 PM
girls are always afraid of getting big... unless you have very low body fat your wont look ripped. Girls that have muscle plus a healthy ammount of fat= win. I am willing to bet if you try to get "big" you will end up very hot... keep in mind that its very easy to loose muscle mass so if you do get huge and jacked its very easy to undo. Plus, who doesn't like the fact that you can eat more when your have dat der lean body mass... all around win I tell you!

moneyrich
10-19-2011, 10:00 PM
Just use dem light weight pink dumbbells to tone up.
We all know lifting heavy ass weight, gets you to olympia size in 1 week.

hawaiistack
10-19-2011, 10:31 PM
Lol'd. Repped, although you spelt cartridge wrong.

Lol, and you spelled spelt wrong. Unless you were speaking of the Hexaploid species of wheat, in which case, my bad..

pattycake9
10-21-2011, 11:06 AM
Lol, and you spelled spelt wrong. Unless you were speaking of the Hexaploid species of wheat, in which case, my bad..

haha amazing.

juliacheh
10-21-2011, 11:22 AM
That said toning muscles is a misleading concept -- muscles either become larger from stimulation or smaller from a lack of stimulation -- coupled with low BF% (adipose tissue) one becomes leaner or "toned".



captain obvious:)

WonderPug
10-21-2011, 11:34 AM
To tone, use the Mandy's LovingIt ShakeWeights by Kim.