Want to tone up - Lose fat, gain muscle.

pudgy18

Right well here goes.

I am 18 and 5' 10.

I weigh 10 stone on the button so i am not fat.

The problem is i really have not much muscle and have a generally kind of fatty body, nothing proper pudgy but a layer of fat around my body and pudgy pecs and abit of a pot. I dont really have much fat anywhere else.

I have a regrettably very poor diet

Typical Day;

Breakfast = Toast + Tea

Lunch = Roll with chicken and say stuffing + Bar of choc perhaps.
Would generally just drink water through the day.

Brunch = Milk and a cheese/ ham toasty.

Dinner = Whatever is served up! Often chicken curry & Rise / Stir Fry & Rice/ Lasagne / Beef and potatoes etc.

Afterward would have bun and more TEA!

Then thats it, so i dont eat actually much food but what i do eat is rather poor!

I have access to a gym for free and would love to just lose the flab around the torso and get a decent body while also becoming abit fit.

Oh and btw, i play minimal sport perhaps 5 a-side once a week.

Whats the best course of action? Are there any plans out there?

itsallaboutheL

just from reading ur post would i be right in assuming you are from limerick!

EileenG

pudgy18 wrote: »

Typical Day;

Breakfast = Toast + Tea

Lunch = Roll with chicken and say stuffing + Bar of choc perhaps.
Would generally just drink water through the day.

Brunch = Milk and a cheese/ ham toasty.

Dinner = Whatever is served up! Often chicken curry & Rise / Stir Fry & Rice/ Lasagne / Beef and potatoes etc.

Afterward would have bun and more TEA!

Yes, there are plans, but you don't need one, just to improve what you eat. Ideally, there should be a quality protein, a healthy fat and a green vegetable in each meal. Try to reduce the amount of processed carbs and food you are eating. Bread, even brown bread, is far more processed and refined than people realise.

I'd suggest something like porridge for breakfast, or even better, eggs. Mushroom omlette is is quick and easy. Scrambled eggs cook faster than toast.

Snack: Try a glass of milk and a handful of nuts. Or an apple.

Lunch: Lose the roll, huge waste of calories. Either eat a sandwich with thin slices of bread and a lot more filling, or better still, eat more chicken and a huge salad with some nice dressing. Olive oil and vinegar make a great dressing. Don't be afraid of fat, olive oil is full of Omega 9. Vary the chicken with some fish to get your Omega 3s.

Dinner: Keep the meat/chicken part of the meal, but try using less rice or pasta and lots more vegetables. It's not as if veg is hard work, it's nearly all sold ready to cook.

Tea is fine, so is coffee and water is great.

If you have access to a gym, use it. Start lifting weights, and don't be afraid to lift heavy. You won't get muscle bound, no-one gets to look like Jay Cutler by accident. Concentrate on compound lifts like squat, deadlift, bench press, shoulder press, stiffleg deadlift, barbell row, pull-up, dips, things like that. The good news is that they don't take too long so you can get out of the gym quickly.