Tips on getting more lean/toned?

[vanguard103]

Pic is in bodyspace and profile pic. 20M, currently 6'1, 184 lbs(13% bodyfat), but only vague imprint of abs with some chub when wearing a belt or tightening shorts. Would getting down to 10 percent be enough perhaps? I'm not trying to be buff, but do want to be generally fit and have muscle definition.

My current exercise routine(started this week, I'm alternating strength and cardio every other day, throw in one rest day):

15 Push-Ups x4
12 Squat-Calf Raises x4(with 40lb weight)
6 Dual Bicep Curls x4(20lb weights)
30-Second Plank x4
8 Chest Presses x4(30 lb weights)
12 Sumo Hold-Calf Raises x4
8 Dual Rows x4(20lb weights)
30-Second Reverse Plank x4




Cardio Routine


30 Minutes Running(mostly moderate jogging)
~10 mins cool down(brisk walking)
~10 Minutes Stretching


I know diet is important. I've become fond of smoothies for breakfast. Frozen fruit, add in some oats, greek yogurt, protein powder, or a bit of almond/peanut butter sometimes. Also drinking more water and snacking more on nuts(but being careful, as they are calorie dense apparently). I'm aiming for a 2 month window to achieve my goal, so any feedback is appreciated.

[Junsuiakai]

Pic is in bodyspace and profile pic. 20M, currently 6'1, 184 lbs(18% bodyfat), but only vague imprint of abs with some chub when wearing a belt or tightening shorts. Would getting down to 10 percent be enough perhaps? I'm not trying to be buff, but do want to be generally fit and have muscle definition. No, you need to gain muscle and not worry about cutting for a few years as long as you are lean bulking on a proven strength program.

My current exercise routine(started this week, I'm alternating strength and cardio every other day, throw in one rest day):

15 Push-Ups x4
12 Squat-Calf Raises x4(with 40lb weight)
6 Dual Bicep Curls x4(20lb weights)
30-Second Plank x4
8 Chest Presses x4(30 lb weights)
12 Sumo Hold-Calf Raises x4
8 Dual Rows x4(20lb weights)
30-Second Reverse Plank x4

Throw this out and read the forums for a proven strength program




Cardio Routine


30 Minutes Running(mostly moderate jogging)
~10 mins cool down(brisk walking)
~10 Minutes Stretching


I know diet is important. I've become fond of smoothies for breakfast. Frozen fruit, add in some oats, greek yogurt, protein powder, or a bit of almond/peanut butter sometimes. Also drinking more water and snacking more on nuts(but being careful, as they are calorie dense apparently). I'm aiming for a 2 month window to achieve my goal, so any feedback is appreciated.

Doesn't matter what you eat, just focus on getting your macros and eating just enough to be in a surplus, take your weight * 15 and add 200-300 calories, eat that for a few weeks, see how your weight changes and adjust accordingly.

BEST OF LUCK!!! BRO

[vanguard103]

Doesn't matter what you eat, just focus on getting your macros and eating just enough to be in a surplus, take your weight * 15 and add 200-300 calories, eat that for a few weeks, see how your weight changes and adjust accordingly.

BEST OF LUCK!!! BRO

Don't you have to eat fairly clean though

[SuffolkPunch]

Don't you have to eat fairly clean though

Not exactly

https://completehumanperformance.com.../clean-eating/

[Luclin999]

Don't you have to eat fairly clean though

No what you have to do is weigh/log everything in order to track your calories accurately.

"Clean" is basically pointless for fat loss.

Fruit juice has as many calories as soda.

Almond/peanut butters are some of the most calorie dense foods per ounce in existence.

Hell a person could eat nothing but boiled chicken breasts and broccoli but if his maintenance calorie level was 2500/day and he ate 3500 calories of that each day he would still get fatter despite eating "clean".

[Junsuiakai]

No what you have to do is weigh/log everything in order to track your calories accurately.

"Clean" is basically pointless for fat loss.

Fruit juice has as many calories as soda.

Almond/peanut butters are some of the most calorie dense foods per ounce in existence.

Hell a person could eat nothing but boiled chicken breasts and broccoli but if his maintenance calorie level was 2500/day and he ate 3500 calories of that each day he would still get fatter despite eating "clean".

So much truth!

[vanguard103]

No what you have to do is weigh/log everything in order to track your calories accurately.

"Clean" is basically pointless for fat loss.

Fruit juice has as many calories as soda.

Almond/peanut butters are some of the most calorie dense foods per ounce in existence.

Hell a person could eat nothing but boiled chicken breasts and broccoli but if his maintenance calorie level was 2500/day and he ate 3500 calories of that each day he would still get fatter despite eating "clean".

Good point. Like I said, even regular nuts are pretty calorically dense. I don't go crazy on the almond/peanut butter either, and don't even always add it. What about two meals a day with 1-2 light snacks?

[CommitmentRulz]

What about two meals a day with 1-2 light snacks?

It doesn't matter. It is the total number of CALORIES you are eating, not how you divide up when you eat them.

[vanguard103]

It doesn't matter. It is the total number of CALORIES you are eating, not how you divide up when you eat them.

Ah. I just asked because I heard of intermittent fasting or something.

[SuffolkPunch]

Ah. I just asked because I heard of intermittent fasting or something.

You'll hear all kinds of things. Anything that implies that it's not all about calories in vs. calories out is not supported by science and objective evidence.

[Tommy W.]

Ah. I just asked because I heard of intermittent fasting or something.

You are a prime candidate for "Read the Stickies" response to your post

[Luclin999]

Ah. I just asked because I heard of intermittent fasting or something.

Intermittent fasting is also not some magical way to lose fat while ignoring your calorie intake.

Eating in a 4-6 hour window per day will not help you lose fat if you still eat 3000-4000 calories during that time frame.

That said, I have used IF before and it does work for me when I go with it because in general I don't mind being hungry throughout the day (when I can easily distract myself) but can't fall asleep at night if I am hungry. So eating all my calories in the last 4-6 hours before bed works well for me.

But that is also because I still weigh and log everything I eat during that "eating window" to insure that I don't go past what I had planned for the day.

[AlexSays]

10% is pretty damn lean and for someone with little muscle mass probably too far. You will end up scrawny. I would maybe cut down to 12-15% and gain from there. Simply eat fewer calories than you burn and meet you macros and micros to remain healthy. Do not obsess too much about "clean". Nurtitious foods are often (but not always) high volume and low calorie so they are great for satiation but you don't need to be religious about that.

You're currently probably around 22%-25% bodyfat so you have a fair bit to lose to be at a "lean" level., prepare for a real lifestyle change !

[Luclin999]

You're currently probably around 22%-25% bodyfat so you have a fair bit to lose to be at a "lean" level., prepare for a real lifestyle change !

Yeah the OP is definitely not at "13% BF" like he says in the first post which is where I think he is getting the idea that he is only a few pounds away from 10%.

At his current (real) BF level he would have to lose nearly 30 pounds to get to 10%.

[vanguard103]

10% is pretty damn lean and for someone with little muscle mass probably too far. You will end up scrawny. I would maybe cut down to 12-15% and gain from there. Simply eat fewer calories than you burn and meet you macros and micros to remain healthy. Do not obsess too much about "clean". Nurtitious foods are often (but not always) high volume and low calorie so they are great for satiation but you don't need to be religious about that.

You're currently probably around 22%-25% bodyfat so you have a fair bit to lose to be at a "lean" level., prepare for a real lifestyle change !

Yeah, I knew I wasn't at 13 percent, despite what the calculators I used said lol

[vanguard103]

Yeah the OP is definitely not at "13% BF" like he says in the first post which is where I think he is getting the idea that he is only a few pounds away from 10%.

At his current (real) BF level he would have to lose nearly 30 pounds to get to 10%.

Yep, I knew something was up with the calculators.