can you help me?

[Matt1981]

I am 24,weigh 168 Lbs and i'm approx 5.10" tall. I have been training in the gym 3 tmes a week, on all the obvious muscle groups for approx 6 months.I have mainly been doing lots of reps and sets to help me tone up as i have recently lost weight (my weight when i began training was 230 Lbs and was mainly excess body fat) I am now pretty toned and want to start building approx 14 to 20 Lbs of lean muscle (mainly focusing on my arms and chest)
I would appriciate any help any one could give me, for example: suggesting a weekly programme for me to follow regarding both my diet and nutrition (i.e What kind of foods i should be eating, do I need to eat certain kinds of foods, or can it be done by eating the right amounts of every day foods, i,e meats, pasta etc, portion sizes and calorie intake)and training in the gym (i.e what weight I should be lifting, how many reps, sets I should be doing and what kind of exercises)


Thank You for your Help!

 

[swordfish151]

I am 24,weigh 168 Lbs and i'm approx 5.10" tall. I have been training in the gym 3 tmes a week, on all the obvious muscle groups for approx 6 months.I have mainly been doing lots of reps and sets to help me tone up as i have recently lost weight (my weight when i began training was 230 Lbs and was mainly excess body fat) I am now pretty toned and want to start building approx 14 to 20 Lbs of lean muscle (mainly focusing on my arms and chest)
I would appriciate any help any one could give me, for example: suggesting a weekly programme for me to follow regarding both my diet and nutrition (i.e What kind of foods i should be eating, do I need to eat certain kinds of foods, or can it be done by eating the right amounts of every day foods, i,e meats, pasta etc, portion sizes and calorie intake)and training in the gym (i.e what weight I should be lifting, how many reps, sets I should be doing and what kind of exercises)


Thank You for your Help!

First off matt....good work on loosing that "excess fat" very good work indeed...so now you want to bulk, as far as your training goes..you should be lifting heavy.....i would suggest Madcows 5X5 program...look it up in the weight training forum...

 

[Makavelli]

I am 24,weigh 168 Lbs and i'm approx 5.10" tall. I have been training in the gym 3 tmes a week, on all the obvious muscle groups for approx 6 months.I have mainly been doing lots of reps and sets to help me tone up as i have recently lost weight (my weight when i began training was 230 Lbs and was mainly excess body fat) I am now pretty toned and want to start building approx 14 to 20 Lbs of lean muscle (mainly focusing on my arms and chest)
I would appriciate any help any one could give me, for example: suggesting a weekly programme for me to follow regarding both my diet and nutrition (i.e What kind of foods i should be eating, do I need to eat certain kinds of foods, or can it be done by eating the right amounts of every day foods, i,e meats, pasta etc, portion sizes and calorie intake)and training in the gym (i.e what weight I should be lifting, how many reps, sets I should be doing and what kind of exercises)


Thank You for your Help!

This is my pet peeve...

YOU CAN'T "TONE" BY USING HIGH REPS. DEFINITION IS DUE TO DIET. LIFT HEAVY AND HARD ALL THE TIME.

Got it?

 

[pintoca]

I hate "toneup"... that word shoul dbe band from the English language... Man, try and work the rest of your body. Getting a "Bar Body" will do no good on your overall simetry (which is what makes a BBer body pleasant to look at)