Ripped/toned guys advice please!

slay0r

Seen many a person with a proper ripped and toned chest and stomach on here. I want to do a new year plan for myself after losing all my weight but I keep struggling doing it myself (much harder than just losing weight which I did all by myself)

I'd like to burn some fat off, put a bit of muscle on and rip it up.

Listed here my normal routine : http://www.myfitnesspal.com/topics/show/429135-i-m-doing-something-wrong-here

Can someone give me advice on supplements and what they take and how/when they take them? For example some people seem to have a massive shake in the morning with 20 ingredients, I wouldn't have a clue what half of them are!

Also what's your weekly routine, with detail please!

Kind Regards
Jon

MattArcade

I wouldn't use supplements as they don't do anything and waste your money. Simply get your diet right and eat proper non processed food. I usually have a protein shake after my work outs and eat when I get home.

I'm not toned or ripped but what you need to do is a full body work out routine like Tentigers Full Body. Google it and you'll find it and gives you idea on routine

slay0r

I eat everything I can non processed. Obviously some days I've been out the night before or something til late and haven't made lunch so I end up getting pasta salads or something and there will be something processed in there but in general I'm pretty good on that side.

PBJunky

The only two supplements worth taking is whey and creatine, as for exercise you can read up on starting strength by Mark Rippetoe.

Also www.leangains.com is a great site if you want to follow the IF hype

MattArcade

I shouldn't maybe say it but I always find Mens Health forum very good for toning up questions. They will be able to give you some sound advice, check out maybe the getting bigger muscles part of the forum

PBJunky

I shouldn't maybe say it but I always find Mens Health forum very good for toning up questions. They will be able to give you some sound advice, check out maybe the getting bigger muscles part of the forum

Rather go Bodybuilding.com, Mens Health will only be promoting a lot of broscience...the latest media craze such as the six meals a day myth.

MattArcade

Thats true I sometimes find the forum a little unsupportive, but gives some references. This forum is one of the nicest for sure and most helpful

PBJunky

Thats true I sometimes find the forum a little unsupportive, but gives some references. This forum is one of the nicest for sure and most helpful

For sure and you get to make some great friends as well..

carterjerm

check out this site

http://www.bodybuilding.com/fun/workout.htm

lots of workouts

Going4Lean

bump

slay0r

so PBjunky you wouldn't suggest casein protein for late at night? My issue is that I go to the gym at 6pm, don't get out til 7 at the earliest, then have to travel 40 mins home and then I have to cook if I want a big dinner, meaning I don't get to eat til like 8.15 at the earliest, then I need to go to bed at like 10 apparently because I'm not getting enough sleep.

i_will2

You might want to make Lunch your big meal of the day. Just have a protein shake after your workout, you could throw some waxy maze in there too. Don't buy casein, just have another whey shake if you need the macros.

PBJunky

so PBjunky you wouldn't suggest casein protein for late at night? My issue is that I go to the gym at 6pm, don't get out til 7 at the earliest, then have to travel 40 mins home and then I have to cook if I want a big dinner, meaning I don't get to eat til like 8.15 at the earliest, then I need to go to bed at like 10 apparently because I'm not getting enough sleep.

When it comes to nutrition there is only a handful of rules that apply.

1) Stay within Calorie Limit
2) Hit your macros as close as possible
3) Hydration
4) 1 gram of protein per lb of lean body mass
5) 0.4 - 0.6 grams of fat per lb of body mass, the remainder of calories should be carbs.

If you don't get enough protein then yes it would be beneficial to have a casein shake at night, but whole foods are always a better option.

slay0r

When you say 1lb per lean pound of body mass how would I work out how much of my mass is lean?!

Also my calories, what should I be having? Say a day where I don't cycle into work, sedentary lifestyle (at desk most of the day) 5 ft 11 and I weigh 168lb

I do have a massive lunch due to being absolutely starving by that part of the day, probably need another shake inbetween breakfast and lunch so I'm not hungry.

PBJunky

In order for you to work out your lean body mass you need to get your bodyfat measured or have it estimated on the board...

for example lets say you weigh 200lbs and your bodyfat is 20%, then your lean body mass will be 160lbs,...thus your protein intake should be at least 160grams a day.

Read the following thread, it's the best info out there on how to calculate your calories and macro needs.
http://forum.bodybuilding.com/showthread.php?t=121703981