Upper body tone up in 6weeks

mysterious

Hi I'm trying to tone up upper body, prior for a holiday in late may.

I'm 6foot 1. Between 12-13stone.
My bodyfat is not high. Muscle tone is pretty ok. Though I have a small flabby belly and a not really toned pecks. Now since January. I've lost a bit of bodyfat, due to alot of swiming, being active and sticking to a healthy diet.

• Porridge in the morning. Corn flakes the odd time.
• Chicken sandwich or healthy wrap of some sort and apple/banana
• Normally I'd eat meat with veg. Sometime's fish depending on my mood, but generally I try get as much variety into my dinner
• Supper would be chicken fajitas or stir fry or a along those lines.

I drink 2 L of water per day
I cut out alot of sugar and snacks.
I cut out as much processed food as I can
I cut out Minerals and sugary drinks.(For water, Herbal teas and fruit juices instead)

Now with this healthy eating, I've managed to lose a few. But I'm not worried about losing, I just would like to tone up better. My body fat is pretty normal, other than my belly, even there it's only a good pinch.

Now for going to the gym? What should equipment should I use, too tone up the upper body. My shoulders, Triceps and traps are pretty ok form and I'm happy with that. The swimming seems to tone those areas the most. I just want to sort out my Lower abdominal area and build up my chest into proportion.

Any advice what to do. I have a gym membership, but I don't go often enough. I normally opt for swimming everytime I go. I'm a bit clueless where to begin:o

Sorry for all the questions. Cheers in advanced.:)

rccaulfield

mysterious wrote: »

Hi I'm trying to tone up upper body, prior for a holiday in late may.

I'm 6foot 1. Between 12-13stone.
My bodyfat is not high. Muscle tone is pretty ok. Though I have a small flabby belly and a not really toned pecks. Now since January. I've lost a bit of bodyfat, due to alot of swiming, being active and sticking to a healthy diet.

• Porridge in the morning. Corn flakes the odd time.
• Chicken sandwich or healthy wrap of some sort and apple/banana
• Normally I'd eat meat with veg. Sometime's fish depending on my mood, but generally I try get as much variety into my dinner
• Supper would be chicken fajitas or stir fry or a along those lines.

I drink 2 L of water per day
I cut out alot of sugar and snacks.
I cut out as much processed food as I can
I cut out Minerals and sugary drinks.(For water, Herbal teas and fruit juices instead)

Now with this healthy eating, I've managed to lose a few. But I'm not worried about losing, I just would like to tone up better. My body fat is pretty normal, other than my belly, even there it's only a good pinch.

Now for going to the gym? What should equipment should I use, too tone up the upper body. My shoulders, Triceps and traps are pretty ok form and I'm happy with that. The swimming seems to tone those areas the most. I just want to sort out my Lower abdominal area and build up my chest into proportion.

Any advice what to do. I have a gym membership, but I don't go often enough. I normally opt for swimming everytime I go. I'm a bit clueless where to begin:o

Sorry for all the questions. Cheers in advanced.:)

Too many questions for me too answer at this hour but sounds like your diets fairly bad-Bread?-what kind how much? Corn flakes?? What milk with the porridge? Processed foods every now and again? Sweets every now and then? Chicken Fajitas or stir fry for supper????? You eating 3 meals a day? If so change it to 6 with smaller portions consisting of Lean protein starchy carbs and fibrous carbs with a calorie total that will add up to a a daily total suited to your Lean body mass and body fat percentae! You counting your calories at all or just guessing-if your serious then this would be a great start!

mysterious

rccaulfield wrote: »

Too many questions for me too answer at this hour but sounds like your diets fairly bad-Bread?-what kind how much? Corn flakes??

I generally have 2/3 bowls per week, I stick to porridge more often. I use full fat milk. I don't agree with Low fat milk. As low fat milk is heavily processed.

What milk with the porridge?

Full fat milk and water.

Processed foods every now and again?

Well I make sure I eat less processed food as possible.

Sweets every now and then?

I don't eat sweet or sugary stuff, the only thing I'd snack on is crisps, and thats only once in a while.

Chicken Fajitas or stir fry for supper????? You eating 3 meals a day?. If so change it to 6 with smaller portions consisting of Lean protein starchy carbs and fibrous carbs with a calorie total that will add up to a a daily total suited to your Lean body mass and body fat percentae! You counting your calories at all or just guessing-if your serious then this would be a great start!

I eat breakfast, lunch dinner and supper. About 4 times, I will try spread it more evenly throughout the day. I dont calorie check everything. Since I'm not really prone to putting on weight with my high metobolism. I eat generally healthy and I'm pretty active. At the minute I'm losing a bit of weight. I try to get starchy carbs alot more now by sticking to brown rice, pasta and brown wholemeal bread only. Cheers for the tips.

Any tips on the gym and what machines/weights I should use, to tone Chest and lower stomach.

Colm_OReilly

Benching and presses should get you decent chesticles (I love that word!) and add size to your shoulders. Also, squat heavy to encourage your body to grow.

rccaulfield

mysterious wrote: »

I generally have 2/3 bowls per week, I stick to porridge more often. I use full fat milk. I don't agree with Low fat milk. As low fat milk is heavily processed. Full fat milk and water. Well I make sure I eat less processed food as possible.

I don't eat sweet or sugary stuff, the only thing I'd snack on is crisps, and thats only once in a while.

I eat breakfast, lunch dinner and supper. About 4 times, I will try spread it more evenly throughout the day. I dont calorie check everything. Since I'm not really prone to putting on weight with my high metobolism. I eat generally healthy and I'm pretty active. At the minute I'm losing a bit of weight. I try to get starchy carbs alot more now by sticking to brown rice, pasta and brown wholemeal bread only. Cheers for the tips.

Any tips on the gym and what machines/weights I should use, to tone Chest and lower stomach.

Full fat milks a bad combo of sugar and fat hittin the bloodstream at the same time-thats a problem! Not calorie counting is a problem, eating crisps is a major problem- do you do any cardio besides swimming( you cant pull in much air to burn the fat as a run or cycle mate!)? Sounds like your close to losing bodyfat-just be serious and stop guessing and go for it!if your losing weight on that diet it must be lean body mass not fat! Dont ignore lower half of body also-you'l injure yourself imo!

mysterious

rccaulfield wrote: »

Full fat milks a bad combo of sugar and fat hittin the bloodstream at the same time-thats a problem! Not calorie counting is a problem, eating crisps is a major problem- do you do any cardio besides swimming( you cant pull in much air to burn the fat as a run or cycle mate!)? Sounds like your close to losing bodyfat-just be serious and stop guessing and go for it!if your losing weight on that diet it must be lean body mass not fat! Dont ignore lower half of body also-you'l injure yourself imo!

Well I'm getting back on my bike. I walk alot and often as I can. Like going walking to work rather than taking the bus. I have a fairly built lower body, I used to do alot of running when I was younger.

I'm cutting out on all the **** crisps. They are letal these days with all the MSG in it. Or whatever you call it. Make's it very addictive.

Cheers for the advice and to all on the board.:)

j@utis

mysterious wrote: »

I generally have 2/3 bowls per week, I stick to porridge more often. I use full fat milk. I don't agree with Low fat milk. As low fat milk is heavily processed. Full fat milk and water. Well I make sure I eat less processed food as possible.
...

sorry for offtopic but afaik all milk is 'processed' in the same way: first they separate all fat from it and then put certain amount of that fat back to the milk to make the required fat content 3.5% 1.5% or whatever.

mysterious

j@utis wrote: »

sorry for offtopic but afaik all milk is 'processed' in the same way: first they separate all fat from it and then put certain amount of that fat back to the milk to make the required fat content 3.5% 1.5% or whatever.

I don't eat alot of fatty foods. I don't have high colesterol or high blood pressure. I don't see the point in just going from full fat milk to low fat milk. If you eat everything in moderation, everythings works fine.

I think low fat milk this and that is a load of nonsense. It's like diet coke warffle. Diet coke is still awfully bad for you, doesn't make it any better than regular coke.

I also thought since you extracting and adding stuff to products to reduce fat, means your processing it.

Assets Model

sorry I posted in this thread rather than starting a new one. Edited.