Need Help Getting Toned

A lot of people say that body recomposition is too slow to be worth it, but it's been worth it for me. Over the past 3 months I have gained 3 pounds of muscle and lost 4 pounds of fat based on my weight and hydrostatic weighing results at the gym. What I typically do is over-eat very slightly for a couple weeks (2300-2500 calories per day), then under eat very slightly for a couple weeks (2000-2200 calories per day), so I fluctuate between about 121 lb and 126 lb. Coupled with weight lifting 4x a week and daily cardio, my body has changed quite a bit. Most important element here is lifting weights! Get on a program like Starting Strength or Strong Curves and get busy.

Bump for reference. Thanks.

Hello Natalie...

My name is Dances with Wow....and I have an enormous amount of experience deflabbing..
First lets give you Kudos for the barbarian at the gate discpline you managed to put your self through to get their.. It took a serious amount of perseverance to literally force your body to obey your command with exercise..

Your contained discipline will be of exceptional use for what I am about drop the bomb on you with..

Your first priority is to stabilize ...and regriup.. Your weight loss is is only from one thing and it aint calories.. its a massive abundance of lipolytic enzymes running amok in your body..when I say massive I mean it is devouring every piece of tissue in its wake.. which explains the flabby skin..

The depletion you a re experiencing cannot be exercised a way or managed with the only if you are already normal calories in or calories out mind set.. it deadends all/ thats 100% of end users...It becomes a circular loop that strips you of your life force..


If i were flabby.. i would slow down your work outs to just twice a week...and begin assembling a food energy plan. I explanied what a food energy plan here before..but basically it will plot your course before you do your course..

I would calculate your protein number(Pn#) this is defined as your baseline biometric of your metabolic need..If any would like this proven thermal effect of food formula and the instructions on how to use it...Its available.by request only...


this formula is the master metabolic key to your unique you.. and believe me its like putting a power cell in an electric car..
Life force blossomes.s. remeber the scene in the first Iron Man...Thats excatly how your protein number will begin to reboot you..

Not much and not to little Its very specific to your metaboilc rate..

Its not the only thing you will do but its the primary thing when you are using incremental and variable levels of intensity through exercise.

I will go further you require a Protein Cocktail...(Pn#) this will provide a fail safe selection of proteins for which your hungry body can choose from to replace hollowed out and depleted DNA chains trying to be of service to you. but cant because they are beaten down.


Once you have done this it takes full affect in 3 days thats is 72 hours replenish and repair. if you keep working out for more than two add 6 additional days.

You wont know what hit you.. and you wont believe your eyes..


After the 72 hours .or when your body gives the signal .is where it gets fun.. change up every thing routine and process
You will stop working out and begin Isometric hold practice, flexibility training, and 1 rep maxing at just 35% of threshold.

then just leave.. the gym..take a lower than body temp shower morning and night and lower the thermistat when you sleep...
Mkae sur eyou enjoy a pilot meal instaed of breakfast

repeat til your one rep maxes near peak.say 80%. then return to training..but with a whole new set of life force skills ..


Hope this helps..

please feel free to post your questions.. i plan on uploading to pdf format some powerful life force goodies for amazing back story question such as yours.. I ve been getting..

I can document authenticate, validate and reveal to the world more so than any other system, through your example how to achieve ongoing wins with your body 100% of the time for ever single individual having an issue with their boy..
deweaponizing unwanted body fat done!..A more firm fantastically feminine physique all you want, a more modern masculine frame... no brainer.,

Learn to emit a life force that pills potions and pot can only dream about..Hit me up.

my name is
Dances with Wow
Discover Lifeforce unleashed

Hello Natalie...

My name is Dances with Wow....and I have an enormous amount of experience deflabbing..
First lets give you Kudos for the barbarian at the gate discpline you managed to put your self through to get their.. It took a serious amount of perseverance to literally force your body to obey your command with exercise..

Your contained discipline will be of exceptional use for what I am about drop the bomb on you with..

Your first priority is to stabilize ...and regriup.. Your weight loss is is only from one thing and it aint calories.. its a massive abundance of lipolytic enzymes running amok in your body..when I say massive I mean it is devouring every piece of tissue in its wake.. which explains the flabby skin..

The depletion you a re experiencing cannot be exercised a way or managed with the only if you are already normal calories in or calories out mind set.. it deadends all/ thats 100% of end users...It becomes a circular loop that strips you of your life force..


If i were flabby.. i would slow down your work outs to just twice a week...and begin assembling a food energy plan. I explanied what a food energy plan here before..but basically it will plot your course before you do your course..

I would calculate your protein number(Pn#) this is defined as your baseline biometric of your metabolic need..If any would like this proven thermal effect of food formula and the instructions on how to use it...Its available.by request only...


this formula is the master metabolic key to your unique you.. and believe me its like putting a power cell in an electric car..
Life force blossomes.s. remeber the scene in the first Iron Man...Thats excatly how your protein number will begin to reboot you..

Not much and not to little Its very specific to your metaboilc rate..

Its not the only thing you will do but its the primary thing when you are using incremental and variable levels of intensity through exercise.

I will go further you require a Protein Cocktail...(Pn#) this will provide a fail safe selection of proteins for which your hungry body can choose from to replace hollowed out and depleted DNA chains trying to be of service to you. but cant because they are beaten down.


Once you have done this it takes full affect in 3 days thats is 72 hours replenish and repair. if you keep working out for more than two add 6 additional days.

You wont know what hit you.. and you wont believe your eyes..


After the 72 hours .or when your body gives the signal .is where it gets fun.. change up every thing routine and process
You will stop working out and begin Isometric hold practice, flexibility training, and 1 rep maxing at just 35% of threshold.

then just leave.. the gym..take a lower than body temp shower morning and night and lower the thermistat when you sleep...
Mkae sur eyou enjoy a pilot meal instaed of breakfast

repeat til your one rep maxes near peak.say 80%. then return to training..but with a whole new set of life force skills ..


Hope this helps..

please feel free to post your questions.. i plan on uploading to pdf format some powerful life force goodies for amazing back story question such as yours.. I ve been getting..

I can document authenticate, validate and reveal to the world more so than any other system, through your example how to achieve ongoing wins with your body 100% of the time for ever single individual having an issue with their boy..
deweaponizing unwanted body fat done!..A more firm fantastically feminine physique all you want, a more modern masculine frame... no brainer.,

Learn to emit a life force that pills potions and pot can only dream about..Hit me up.

Hello Natalie...

My name is Dances with Wow....and I have an enormous amount of experience deflabbing..
First lets give you Kudos for the barbarian at the gate discpline you managed to put your self through to get their.. It took a serious amount of perseverance to literally force your body to obey your command with exercise..

Your contained discipline will be of exceptional use for what I am about drop the bomb on you with..

Your first priority is to stabilize ...and regriup.. Your weight loss is is only from one thing and it aint calories.. its a massive abundance of lipolytic enzymes running amok in your body..when I say massive I mean it is devouring every piece of tissue in its wake.. which explains the flabby skin..

The depletion you a re experiencing cannot be exercised a way or managed with the only if you are already normal calories in or calories out mind set.. it deadends all/ thats 100% of end users...It becomes a circular loop that strips you of your life force..


If i were flabby.. i would slow down your work outs to just twice a week...and begin assembling a food energy plan. I explanied what a food energy plan here before..but basically it will plot your course before you do your course..

I would calculate your protein number(Pn#) this is defined as your baseline biometric of your metabolic need..If any would like this proven thermal effect of food formula and the instructions on how to use it...Its available.by request only...


this formula is the master metabolic key to your unique you.. and believe me its like putting a power cell in an electric car..
Life force blossomes.s. remeber the scene in the first Iron Man...Thats excatly how your protein number will begin to reboot you..

Not much and not to little Its very specific to your metaboilc rate..

Its not the only thing you will do but its the primary thing when you are using incremental and variable levels of intensity through exercise.

I will go further you require a Protein Cocktail...(Pn#) this will provide a fail safe selection of proteins for which your hungry body can choose from to replace hollowed out and depleted DNA chains trying to be of service to you. but cant because they are beaten down.


Once you have done this it takes full affect in 3 days thats is 72 hours replenish and repair. if you keep working out for more than two add 6 additional days.

You wont know what hit you.. and you wont believe your eyes..


After the 72 hours .or when your body gives the signal .is where it gets fun.. change up every thing routine and process
You will stop working out and begin Isometric hold practice, flexibility training, and 1 rep maxing at just 35% of threshold.

then just leave.. the gym..take a lower than body temp shower morning and night and lower the thermistat when you sleep...
Mkae sur eyou enjoy a pilot meal instaed of breakfast

repeat til your one rep maxes near peak.say 80%. then return to training..but with a whole new set of life force skills ..


Hope this helps..

please feel free to post your questions.. i plan on uploading to pdf format some powerful life force goodies for amazing back story question such as yours.. I ve been getting..

I can document authenticate, validate and reveal to the world more so than any other system, through your example how to achieve ongoing wins with your body 100% of the time for ever single individual having an issue with their boy..
deweaponizing unwanted body fat done!..A more firm fantastically feminine physique all you want, a more modern masculine frame... no brainer.,

Learn to emit a life force that pills potions and pot can only dream about..Hit me up.

Hello Natalie...

My name is Dances with Wow....and I have an enormous amount of experience deflabbing..
First lets give you Kudos for the barbarian at the gate discpline you managed to put your self through to get their.. It took a serious amount of perseverance to literally force your body to obey your command with exercise..

Your contained discipline will be of exceptional use for what I am about drop the bomb on you with..

Your first priority is to stabilize ...and regriup.. Your weight loss is is only from one thing and it aint calories.. its a massive abundance of lipolytic enzymes running amok in your body..when I say massive I mean it is devouring every piece of tissue in its wake.. which explains the flabby skin..

The depletion you a re experiencing cannot be exercised a way or managed with the only if you are already normal calories in or calories out mind set.. it deadends all/ thats 100% of end users...It becomes a circular loop that strips you of your life force..


If i were flabby.. i would slow down your work outs to just twice a week...and begin assembling a food energy plan. I explanied what a food energy plan here before..but basically it will plot your course before you do your course..

I would calculate your protein number(Pn#) this is defined as your baseline biometric of your metabolic need..If any would like this proven thermal effect of food formula and the instructions on how to use it...Its available.by request only...


this formula is the master metabolic key to your unique you.. and believe me its like putting a power cell in an electric car..
Life force blossomes.s. remeber the scene in the first Iron Man...Thats excatly how your protein number will begin to reboot you..

Not much and not to little Its very specific to your metaboilc rate..

Its not the only thing you will do but its the primary thing when you are using incremental and variable levels of intensity through exercise.

I will go further you require a Protein Cocktail...(Pn#) this will provide a fail safe selection of proteins for which your hungry body can choose from to replace hollowed out and depleted DNA chains trying to be of service to you. but cant because they are beaten down.


Once you have done this it takes full affect in 3 days thats is 72 hours replenish and repair. if you keep working out for more than two add 6 additional days.

You wont know what hit you.. and you wont believe your eyes..


After the 72 hours .or when your body gives the signal .is where it gets fun.. change up every thing routine and process
You will stop working out and begin Isometric hold practice, flexibility training, and 1 rep maxing at just 35% of threshold.

then just leave.. the gym..take a lower than body temp shower morning and night and lower the thermistat when you sleep...
Mkae sur eyou enjoy a pilot meal instaed of breakfast

repeat til your one rep maxes near peak.say 80%. then return to training..but with a whole new set of life force skills ..


Hope this helps..

please feel free to post your questions.. i plan on uploading to pdf format some powerful life force goodies for amazing back story question such as yours.. I ve been getting..

I can document authenticate, validate and reveal to the world more so than any other system, through your example how to achieve ongoing wins with your body 100% of the time for ever single individual having an issue with their boy..
deweaponizing unwanted body fat done!..A more firm fantastically feminine physique all you want, a more modern masculine frame... no brainer.,

Learn to emit a life force that pills potions and pot can only dream about..Hit me up.

Hello Natalie...

My name is Dances with Wow....and I have an enormous amount of experience deflabbing..
First lets give you Kudos for the barbarian at the gate discpline you managed to put your self through to get their.. It took a serious amount of perseverance to literally force your body to obey your command with exercise..

Your contained discipline will be of exceptional use for what I am about drop the bomb on you with..

Your first priority is to stabilize ...and regriup.. Your weight loss is is only from one thing and it aint calories.. its a massive abundance of lipolytic enzymes running amok in your body..when I say massive I mean it is devouring every piece of tissue in its wake.. which explains the flabby skin..

The depletion you a re experiencing cannot be exercised a way or managed with the only if you are already normal calories in or calories out mind set.. it deadends all/ thats 100% of end users...It becomes a circular loop that strips you of your life force..


If i were flabby.. i would slow down your work outs to just twice a week...and begin assembling a food energy plan. I explanied what a food energy plan here before..but basically it will plot your course before you do your course..

I would calculate your protein number(Pn#) this is defined as your baseline biometric of your metabolic need..If any would like this proven thermal effect of food formula and the instructions on how to use it...Its available.by request only...


this formula is the master metabolic key to your unique you.. and believe me its like putting a power cell in an electric car..
Life force blossomes.s. remeber the scene in the first Iron Man...Thats excatly how your protein number will begin to reboot you..

Not much and not to little Its very specific to your metaboilc rate..

Its not the only thing you will do but its the primary thing when you are using incremental and variable levels of intensity through exercise.

I will go further you require a Protein Cocktail...(Pn#) this will provide a fail safe selection of proteins for which your hungry body can choose from to replace hollowed out and depleted DNA chains trying to be of service to you. but cant because they are beaten down.


Once you have done this it takes full affect in 3 days thats is 72 hours replenish and repair. if you keep working out for more than two add 6 additional days.

You wont know what hit you.. and you wont believe your eyes..


After the 72 hours .or when your body gives the signal .is where it gets fun.. change up every thing routine and process
You will stop working out and begin Isometric hold practice, flexibility training, and 1 rep maxing at just 35% of threshold.

then just leave.. the gym..take a lower than body temp shower morning and night and lower the thermistat when you sleep...
Mkae sur eyou enjoy a pilot meal instaed of breakfast

repeat til your one rep maxes near peak.say 80%. then return to training..but with a whole new set of life force skills ..


Hope this helps..

please feel free to post your questions.. i plan on uploading to pdf format some powerful life force goodies for amazing back story question such as yours.. I ve been getting..

I can document authenticate, validate and reveal to the world more so than any other system, through your example how to achieve ongoing wins with your body 100% of the time for ever single individual having an issue with their boy..
deweaponizing unwanted body fat done!..A more firm fantastically feminine physique all you want, a more modern masculine frame... no brainer.,

Learn to emit a life force that pills potions and pot can only dream about..Hit me up.

Hello Natalie...

My name is Dances with Wow....and I have an enormous amount of experience deflabbing..
First lets give you Kudos for the barbarian at the gate discpline you managed to put your self through to get their.. It took a serious amount of perseverance to literally force your body to obey your command with exercise..

Your contained discipline will be of exceptional use for what I am about drop the bomb on you with..

Your first priority is to stabilize ...and regriup.. Your weight loss is is only from one thing and it aint calories.. its a massive abundance of lipolytic enzymes running amok in your body..when I say massive I mean it is devouring every piece of tissue in its wake.. which explains the flabby skin..

The depletion you a re experiencing cannot be exercised a way or managed with the only if you are already normal calories in or calories out mind set.. it deadends all/ thats 100% of end users...It becomes a circular loop that strips you of your life force..


If i were flabby.. i would slow down your work outs to just twice a week...and begin assembling a food energy plan. I explanied what a food energy plan here before..but basically it will plot your course before you do your course..

I would calculate your protein number(Pn#) this is defined as your baseline biometric of your metabolic need..If any would like this proven thermal effect of food formula and the instructions on how to use it...Its available.by request only...


this formula is the master metabolic key to your unique you.. and believe me its like putting a power cell in an electric car..
Life force blossomes.s. remeber the scene in the first Iron Man...Thats excatly how your protein number will begin to reboot you..

Not much and not to little Its very specific to your metaboilc rate..

Its not the only thing you will do but its the primary thing when you are using incremental and variable levels of intensity through exercise.

I will go further you require a Protein Cocktail...(Pn#) this will provide a fail safe selection of proteins for which your hungry body can choose from to replace hollowed out and depleted DNA chains trying to be of service to you. but cant because they are beaten down.


Once you have done this it takes full affect in 3 days thats is 72 hours replenish and repair. if you keep working out for more than two add 6 additional days.

You wont know what hit you.. and you wont believe your eyes..


After the 72 hours .or when your body gives the signal .is where it gets fun.. change up every thing routine and process
You will stop working out and begin Isometric hold practice, flexibility training, and 1 rep maxing at just 35% of threshold.

then just leave.. the gym..take a lower than body temp shower morning and night and lower the thermistat when you sleep...
Mkae sur eyou enjoy a pilot meal instaed of breakfast

repeat til your one rep maxes near peak.say 80%. then return to training..but with a whole new set of life force skills ..


Hope this helps..

please feel free to post your questions.. i plan on uploading to pdf format some powerful life force goodies for amazing back story question such as yours.. I ve been getting..

I can document authenticate, validate and reveal to the world more so than any other system, through your example how to achieve ongoing wins with your body 100% of the time for ever single individual having an issue with their boy..
deweaponizing unwanted body fat done!..A more firm fantastically feminine physique all you want, a more modern masculine frame... no brainer.,

Learn to emit a life force that pills potions and pot can only dream about..Hit me up.

my name is
Dances with Wow
Discover Lifeforce unleashed

my name is
Dances with Wow
Discover Lifeforce unleashed

my name is
Dances with Wow
Discover Lifeforce unleashed

my name is
Dances with Wow
Discover Lifeforce unleashed

my name is
Dances with Wow
Discover Lifeforce unleashed

Hello Natalie...

My name is Dances with Wow....and I have an enormous amount of experience deflabbing..
First lets give you Kudos for the barbarian at the gate discpline you managed to put your self through to get their.. It took a serious amount of perseverance to literally force your body to obey your command with exercise..

Your contained discipline will be of exceptional use for what I am about drop the bomb on you with..

Your first priority is to stabilize ...and regriup.. Your weight loss is is only from one thing and it aint calories.. its a massive abundance of lipolytic enzymes running amok in your body..when I say massive I mean it is devouring every piece of tissue in its wake.. which explains the flabby skin..

The depletion you a re experiencing cannot be exercised a way or managed with the only if you are already normal calories in or calories out mind set.. it deadends all/ thats 100% of end users...It becomes a circular loop that strips you of your life force..


If i were flabby.. i would slow down your work outs to just twice a week...and begin assembling a food energy plan. I explanied what a food energy plan here before..but basically it will plot your course before you do your course..

I would calculate your protein number(Pn#) this is defined as your baseline biometric of your metabolic need..If any would like this proven thermal effect of food formula and the instructions on how to use it...Its available.by request only...


this formula is the master metabolic key to your unique you.. and believe me its like putting a power cell in an electric car..
Life force blossomes.s. remeber the scene in the first Iron Man...Thats excatly how your protein number will begin to reboot you..

Not much and not to little Its very specific to your metaboilc rate..

Its not the only thing you will do but its the primary thing when you are using incremental and variable levels of intensity through exercise.

I will go further you require a Protein Cocktail...(Pn#) this will provide a fail safe selection of proteins for which your hungry body can choose from to replace hollowed out and depleted DNA chains trying to be of service to you. but cant because they are beaten down.


Once you have done this it takes full affect in 3 days thats is 72 hours replenish and repair. if you keep working out for more than two add 6 additional days.

You wont know what hit you.. and you wont believe your eyes..


After the 72 hours .or when your body gives the signal .is where it gets fun.. change up every thing routine and process
You will stop working out and begin Isometric hold practice, flexibility training, and 1 rep maxing at just 35% of threshold.

then just leave.. the gym..take a lower than body temp shower morning and night and lower the thermistat when you sleep...
Mkae sur eyou enjoy a pilot meal instaed of breakfast

repeat til your one rep maxes near peak.say 80%. then return to training..but with a whole new set of life force skills ..


Hope this helps..

please feel free to post your questions.. i plan on uploading to pdf format some powerful life force goodies for amazing back story question such as yours.. I ve been getting..

I can document authenticate, validate and reveal to the world more so than any other system, through your example how to achieve ongoing wins with your body 100% of the time for ever single individual having an issue with their boy..
deweaponizing unwanted body fat done!..A more firm fantastically feminine physique all you want, a more modern masculine frame... no brainer.,

Learn to emit a life force that pills potions and pot can only dream about..Hit me up.

my name is
Dances with Wow
Discover Lifeforce unleashed

Douchebagsaywhat?

*ignores the crazy*

Lift weights (progressive loading strength training), eat .8 grams of protein per pound of weight, and be very patient. Here are my results from 1 year of following that advice:



My body fat percentage dropped from about 25% to about 18%

It's slow, but if you're not up for cutting/bulking cycles it's a good option.

QFA (Quoted For Awesome)

*ignores the crazy*

Lift weights (progressive loading strength training), eat .8 grams of protein per pound of weight, and be very patient.

My body fat percentage dropped from about 25% to about 18%

It's slow, but if you're not up for cutting/bulking cycles it's a good option.

Wow, love your results! This gives me hope. Thank you.

One more thing to add for the OP - since you said you aren't working out right now, one thing you might consider is DailyBurn.com. I have absolutely no affiliation, but I subscribe and I love it. Workout at home, lots of variety, and some nice challenges. Just get yourself some weights and a medicine ball so you can start that weight training.

(Also ignoring the crazy...)

*ignores the crazy*

Lift weights (progressive loading strength training), eat .8 grams of protein per pound of weight, and be very patient. Here are my results from 1 year of following that advice:



My body fat percentage dropped from about 25% to about 18%

It's slow, but if you're not up for cutting/bulking cycles it's a good option.

you look great!

hey baby, what's your protein number?

She's definitely got the clothes ripping life force going. Rawr!

bump

I think lifting would benefit you the most.
ILiftHeavyAcrylics gave the best advice, w/ pics to show