I've been lifting for about 4 years now. when i started I was 155lb, now im 190. I don't want to get any bigger, but I want to tone up, get my six pack to show through and get more definition overall. The only thing I take is muscle milk, im in the gym 3 to 4 times a week and take TaeKwondo 1 to 2 times a week. Any ideas on things to try would help. I know I have water weight I'd like to get rid of because i am constantly drinking water. Dont drink much soda, try to stick to chicken, tuna, eggs. lean protein types. I dont know what else to try to get the tone im looking for.
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Looking for Tone!!
- Thread starter Sleev-les
- Start date
Perfect!
Ive just finished writing up my cutting workout from last year. i'll cut and paste incase you have any Q's
"this is what I followed during my cutting phase last year and it worked really well. Remember that from a bodybuilding point of veiw, your not gonna build much muscle (prob lose some) during your cutting phase.
Any one looking to primarily drop off the fat ready to build muscle is well suited to this program.
20mins CV everyday, change from skipping, running, running up the stairs, boxing, burpies (press up, then stand up, jump up in the air, then press up etc) or even jumping round the garden any thing that will exhaust you quickly. it may seem like a lot, working out every day, however your only doing high intensity CV for 20mins, even if your unfit withing 30mins you'll feel very refreshed, not liek when you run for over an hour.
then for your weights.
monday - 5min warm up - chest, biceps
tues - warm up - core (abs, obliques, lower back)
wed - warm up - traps, shoulders, triceps (i.e. shrugs, rows, shoulder press)
thurs
fri - warm up - lats, core, biceps and triceps
sat
sun
for abs I use the workout I posted 2 posts up from this one.
chest - incline, decline, cable flye
biceps - bar bell curl, reverse ez bar curl, single cable curl
traps - bent over row, supported single arm row, front shrugs, rear shrugs
traps/shoulders, up right row, wide and close grip
shoulders - military press, seated barbell press
triceps - dipps, cable push downs or close hand bench press.
lats - weighted chins wide grip, weighted chins para grip
notes - the weekend is none-invasive, so if your tired or have plans you can miss out your CV and you'll be rested for monday.
Im not working shoulders with chest, this is because I enjoy working them with traps.
arms and core are worked twice in the week, mainly because I personally loose size in my arms 1st. if you have another part your would rather work you can change it around.
I dont work on my legs when cutting, this is beause I cannot personally run the day after a leg workout. but there is room if you want to. I cut for 2months and found no change in size for my legs."
Ive just finished writing up my cutting workout from last year. i'll cut and paste incase you have any Q's
"this is what I followed during my cutting phase last year and it worked really well. Remember that from a bodybuilding point of veiw, your not gonna build much muscle (prob lose some) during your cutting phase.
Any one looking to primarily drop off the fat ready to build muscle is well suited to this program.
20mins CV everyday, change from skipping, running, running up the stairs, boxing, burpies (press up, then stand up, jump up in the air, then press up etc) or even jumping round the garden any thing that will exhaust you quickly. it may seem like a lot, working out every day, however your only doing high intensity CV for 20mins, even if your unfit withing 30mins you'll feel very refreshed, not liek when you run for over an hour.
then for your weights.
monday - 5min warm up - chest, biceps
tues - warm up - core (abs, obliques, lower back)
wed - warm up - traps, shoulders, triceps (i.e. shrugs, rows, shoulder press)
thurs
fri - warm up - lats, core, biceps and triceps
sat
sun
for abs I use the workout I posted 2 posts up from this one.
chest - incline, decline, cable flye
biceps - bar bell curl, reverse ez bar curl, single cable curl
traps - bent over row, supported single arm row, front shrugs, rear shrugs
traps/shoulders, up right row, wide and close grip
shoulders - military press, seated barbell press
triceps - dipps, cable push downs or close hand bench press.
lats - weighted chins wide grip, weighted chins para grip
notes - the weekend is none-invasive, so if your tired or have plans you can miss out your CV and you'll be rested for monday.
Im not working shoulders with chest, this is because I enjoy working them with traps.
arms and core are worked twice in the week, mainly because I personally loose size in my arms 1st. if you have another part your would rather work you can change it around.
I dont work on my legs when cutting, this is beause I cannot personally run the day after a leg workout. but there is room if you want to. I cut for 2months and found no change in size for my legs."
your abs need time to rest, just like every other muscle.
your abs are not as sensitive to the lactic acid as the rest of your bodys muscles and so you dont get "the pump".
but its important that you rest them for 3-2 day after each workout or you will get hurt.
plus you'll end up with a buggered back. you must work your whole core, including abs, obliques and lower back equally. or you will get muscle imballences, these are the sort of problems that wont effect you untill your in your 40's or 50's, then you'll regret every sit up you every did.
your abs are not as sensitive to the lactic acid as the rest of your bodys muscles and so you dont get "the pump".
but its important that you rest them for 3-2 day after each workout or you will get hurt.
plus you'll end up with a buggered back. you must work your whole core, including abs, obliques and lower back equally. or you will get muscle imballences, these are the sort of problems that wont effect you untill your in your 40's or 50's, then you'll regret every sit up you every did.