simple diet/exercise

[trawlin]

im 6'1 175 lbs

I'm trying to tone my body, im chubby at 34 " W, and i have manboobs kinda, so in order to get laid, heres what i started doing as of 07/07:

Breakfast: Protein Shake (2g carb, 33g protein, 100 cals)

Lunch: Protein Bar (7g carb, 26g protein, 260 cals)

Dinner: either a tuna sandwich, subway sub, or Keto brand meal (spaghetti, mac n cheese, and others). All of which are lower than 400 cals, with low carbs, and decent protein.

So i total less than 50g carb, more than 75g protein, and less than 1000 cals daily.

In addition to this diet i've started exercising nightly as follows:
3 sets of 50 situps
3 sets of 20lb bells chest work
3 sets of 20lb bells arm curls
2 sets of 30 crunches
2 sets of 30lb bells chest work
2 sets of 30lb bells arm curls

Keep in mind im trying to tone, not yield massive body building results. So i've started the KETO-diet and basic, low-weight exercising in order to strip fat and pack some muscle. Any recommendations? Flames? Criticism is welcome!

 

[Magnus T Rico]

im 6'1 175 lbs

I'm trying to tone my body, im chubby at 34 " W, and i have manboobs kinda, so in order to get laid, heres what i started doing as of 07/07:

Breakfast: Protein Shake (2g carb, 33g protein, 100 cals)

Lunch: Protein Bar (7g carb, 26g protein, 260 cals)

Dinner: either a tuna sandwich, subway sub, or Keto brand meal (spaghetti, mac n cheese, and others). All of which are lower than 400 cals, with low carbs, and decent protein.

So i total less than 50g carb, more than 75g protein, and less than 1000 cals daily.

In addition to this diet i've started exercising nightly as follows:
3 sets of 50 situps
3 sets of 20lb bells chest work
3 sets of 20lb bells arm curls
2 sets of 30 crunches
2 sets of 30lb bells chest work
2 sets of 30lb bells arm curls

Keep in mind im trying to tone, not yield massive body building results. So i've started the KETO-diet and basic, low-weight exercising in order to strip fat and pack some muscle. Any recommendations? Flames? Criticism is welcome!

Ok. First off, your calories are WAY, WAY to low. You'll be starving in no time flat (if you're not already and don't suffer from a disease of some sort). Up your calories to AT LEAST 1800 calories. One decent macronutrient breakdown would the 40/30/30 set up. Just multiply your caloric total by .4 and .3 to get the totals for (in order) carbs, protein, and fat. You could also follow a CKD as well (I'm not to familiar with them other than that carbs are traditionally low enough to induce KetoLipolysis aka ketosis).

Now I know that the Chest/Arms/Abs thing is the hot ticket for some ungodly reason, but I don't think that you'll be able to "tone" with what you're doing. Also, if you're dead set on that Six Pack of Abs, you'll need to get rid of abdominal fat and what you're doing won't do it (at least not with decent results). Also, an over built upper body with chicken legs just doesn't cut it (unless you're going to wear long pants all summer). You need to add some back work (pull-ups at least even better if you add Deadlifts too), and leg work (Squats here of course). If you haven't already, post this particular question over on the Training Board and I'm sure you'll get some better help in little time.

 

[kentucky]

good advice. You are also not getting enough fat. I'm not sure why the chest/arms/abs shit is hot either.. You are only getting it half right. You'll have chicken legs, a weak back, no traps, etc...


Are you going for the 'abercrombie model look' or some shit?

 

[overhead]

I agree calories are way to low. Not sure what kind of bread you are eating with a tuna sandwich or subway but they maybe high carb. I could not eat a regular sandwitch and stay in ketosis, but maybe you can. If you want to do the keto diet your fat grams need to be higher, atleast equal to your protein grams. Check out the ckd or other low carb diet threads.
At that level of calorie intake you are not going to put on any muscle, as a matter of fact you are more likely to lose muscle mass. When I was on the keto diet to lose weight I was eating far more than you and managed to lose 50 pounds in 14 months. I did cardio 4 days a week and weight training four days a week. I stuck with all compound exercises (squats, deadlifts, bench press, power cleans etc) because I figured they burned more calories and increase my core strength. Good luck.

 

[PancakeFiend]

Very good advice from a knowledgeable group of people. Make back and leg work a priority. Build up your v-taper it makes everything look so much better, even if you have your shirt on. Oh yeah and add lots of fish oil to your diet along with morning cardio after a very light meal.

 

[trawlin]

thanks for the advice all, a few things:

I want to lose weight through ketosis, and dont mind starving at all...i know i can't target areas but i have gyno or some weird thing that makes my tits bigger, and i want to strip some stomach fat so ab workouts actually produce.

the fewer calories i eat, the more weight i lose, and i dont mind ignoring legs, i want my arms and all to look good (i run occasionally so my legs arent exactly "chicken") I'm open to any extreme but EFFECTIVE diet/exercise, and i heard that as long as i take protein in, it will be good enough to build some muscle while stripping fat.

and also, i am sort of going for the abercrombie look!

 

[Sortasoftbodied]

If your keep your cals that low, you will start gaining weight. Believe me...I was under 800 cals a day, injesting almost all protien and gaining weight (fat) like it was my job.

Eat enough cals and eat often...your metabolism is what is going to make you lose all that excess fat...and if you don't eat enough cals, your metabolism will throw in the towel.

Good luck and really listen to what people have to say on here, they know the body really well.

 

[Magnus T Rico]

thanks for the advice all, a few things:

I want to lose weight through ketosis, and dont mind starving at all...i know i can't target areas but i have gyno or some weird thing that makes my tits bigger, and i want to strip some stomach fat so ab workouts actually produce.

the fewer calories i eat, the more weight i lose, and i dont mind ignoring legs, i want my arms and all to look good (i run occasionally so my legs arent exactly "chicken") I'm open to any extreme but EFFECTIVE diet/exercise, and i heard that as long as i take protein in, it will be good enough to build some muscle while stripping fat.

and also, i am sort of going for the abercrombie look!

Dude you have to understand that there is such a thing as TO EXTREME. What you put down to begin with IS TO EXTREME. You won't have any arms or chest or abs. To get your abs to show, you have to lower your over all bodyfat, and to do that effectively the more large muscle groups you work, the better. Now that you've included running in what you do (did you forget to put that in the initial post?) I definately say you need more calories. Do a Keto Diet but keep your calories up, or you will eventfully have some serious problems. No matter what you were told (sounds like a crock of shit), you were told wrong. While keeping protein up is good (Btw, you're count in your intial post is WAY low. You'll need at least 1 gram per pound of weight. Most likely more to keep from losing muscle while trying to lose the fat), you'll still need to keep calories up.

One last thing, I'm not a professional Medico of any kind, but it sounds like your on the path to an eating disorder. Get youself checked out soon.

 

[40+]

Go back and re-read the first post by Magnus. great advice.

S
Training start with something like the following:

On Mon, Wed, Fri
2 sets of squats
2 sets of stiff leg lift
2 sets of 20lb bells chest work
2 sets of 20lb bend over row
2 sets of shoulder press
2 sets of shrugs
2 sets of curls
2 sets or tri ext

Tu and Th
Abs and cardio

You'll have to eat 1800 cals min
Eat some eggs and oatmeal in the morning
Tuna or chicken for lunch
Your dinner is OK
Save your shake for post WO and have your bar for a 3:00 snack.

And do this for about 1 year.
Hey it took you 34 years to put the fat on so give this at least 1 year!

 

[overhead]

thanks for the advice all, a few things:

I want to lose weight through ketosis, and dont mind starving at all...i know i can't target areas but i have gyno or some weird thing that makes my tits bigger, and i want to strip some stomach fat so ab workouts actually produce.

the fewer calories i eat, the more weight i lose, and i dont mind ignoring legs, i want my arms and all to look good (i run occasionally so my legs arent exactly "chicken") I'm open to any extreme but EFFECTIVE diet/exercise, and i heard that as long as i take protein in, it will be good enough to build some muscle while stripping fat.

and also, i am sort of going for the abercrombie look!

Ok, for a keto diet you HAVE to take in fat or it will not be very effective. Does not have to be sat. fat, but fat is required. At that level of calories your body will not use the protein to build muscle, it will process the protein for energy. And, by the way that is not a very *clean* or efficient fuel. As you starve your body of energy it will go into *survival* mode. It will attempt to conserve, not burn fat. So you will be fighting against yourself. Not only will you not build muscle, but your body will begin to use muscle tissue as fuel in an effort to save fat stores. You have to eat to burn fat, I realize that does not sound right, but believe me it is, I learned the hard way. Do some research on the subject.
You will not burn fat around your abs by doing any ab excercises. You will , with proper diet, build the muscle, but you cannot *target* fat loss. Fat is not directly usable as a fuel to the muscle, it must first be processed by the liver. Your body decides where the fat comes from and it has nothing to do with the excercise you are doing at the time. I think your post sort of said that, but I was not sure so I wanted to throw it in.
If I were you wanted an extreme excercise/diet routine I would eat lots of fat, some protein and very little carbs, lets say under twenty a day. But you have to eat the fat and protein or it will not work. Yeah, you will lose weight eating low calorie, but you will end up a real skinny guy with fat around the stomach and *gyno* tits. And, to top it off when you drop a diet like that you end up with a screwed up metabolism that will cause you to gain back fat in place of the muscle you just lost!!!!! That is something I am sure you do not want. Add in the running to a keto diet and you will lose weight very quickly.