New and looking for advice

Aimeeh_zo

Hey guys!
I’m new to this app, not so much to fitness but the app for sure!

I used to work in a gym when I was 18 and I absolutely loved it, my diet there was working wonders but I’ve found getting older, (I’m 23 now) my diets changed a bit just like my body so I’m looking for advice and any help really on diets with high protein as I’m looking to tone up. A bit of weight needs to be shed but my main goal is toning!

Any help would be appreciated!

Thanks guys, good luck on all your journeys!

Nony_Mouse

You don't need a special diet, just eat the foods you like within your calorie allotment, with a focus on getting sufficient protein to support muscle building (0.6-0.8g per lb of ideal weight, or 1g per lb of lean body mass, is a good minimum).

danielleruan12345

Portion sizes are key, more protein on the plate, lots of good carbs (vegetables) and come complex carbs to keep you fuller for longer. I like sweet potatoes, Quinoa instead of rice or white potatoes. However nothing is bad in moderation. Meal prep plan out what you are going to eat minimum day prior is key to my success. Put all in the app diary then know what calories got left for the day if want to have a snicker bar or Donut etc. Lots of water

sardelsa

If you want to tone you will want to reveal /build muscle or lower your bodyfat.
Make sure you do some kind of resistance training, I would recommend following a program
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Also get adequate protein 0.8-1g per lb goal weight / lean body mass.

If you have weight to lose eat in a not too aggressive deficit. If you are at a healthy weight for your height you can maintain your weight to lose fat and build muscle over time.