Is this achievable?

honk05

I used to do alot of weights training before, however the training I was doing was for increasing size- bulking up rather than toning basically. I know high reps is the way to go for serious toning but I was hoping someone could help me with ideas for a programme. I would love to tone up properly and have the time to do it now where I can be in the gym 5/6 days a week no problem- the only thing is I am currently living out of the country and have not got the languae here so I can't talk to the gym instructor about all of this. Below is a picture of my goal (the guy)- this look is what I would like to achieve, lean and toned but not hugely over the top muscly- is this even realistic? Does your natural build come into play here- can only some ppl get this look? I assume diet and supplements would play a big part in acheiving this? Any help at all would be greatly appreciated! Thanks in advance!

Futurism

honk05 wrote: »

I used to do alot of weights training before, however the training I was doing was for increasing size- bulking up rather than toning basically. I know high reps is the way to go for serious toning but I was hoping someone could help me with ideas for a programme. I would love to tone up properly and have the time to do it now where I can be in the gym 5/6 days a week no problem- the only thing is I am currently living out of the country and have not got the languae here so I can't talk to the gym instructor about all of this. Below is a picture of my goal (the guy)- this look is what I would like to achieve, lean and toned but not hugely over the top muscly- is this even realistic? Does your natural build come into play here- can only some ppl get this look? I assume diet and supplements would play a big part in acheiving this? Any help at all would be greatly appreciated! Thanks in advance!

You won't get 'over the top muscly' honestly. What he has is definitely possible. What you'll want to do is get a good weights program - lifting heavy. You're right that diet plays a big part in getting it. Supplements not so much. Have a read of the stickies and get your diet in check.

If you've actually made any progress bulking then it's likely you have a good bit of muscle already just with a layer of fat over it, so you need to get rid of that layer.

Someone more informed will probably come along and tell you exactly what you need so until then post up your current weight routine, your diet and stats.

Magic Eight Ball

Is that your man matthew mcconaughey? He's in great shape, nothing amazing.
It's most definitely achievable with the right diet and training.

Myself? I'm aiming for Ivan Stoitsov!


Hey, Might as well shoot for the stars, might just end up on the moon. :pac:

tlev

Yeah, but see more women know Mr Matthew than Ivan but I agree Stoitsov is far more impressive and shorter :P

john_cappa

honk05 wrote: »

I used to do alot of weights training before, however the training I was doing was for increasing size- bulking up rather than toning basically. I know high reps is the way to go for serious toning but I was hoping someone could help me with ideas for a programme. I would love to tone up properly and have the time to do it now where I can be in the gym 5/6 days a week no problem- the only thing is I am currently living out of the country and have not got the languae here so I can't talk to the gym instructor about all of this. Below is a picture of my goal (the guy)- this look is what I would like to achieve, lean and toned but not hugely over the top muscly- is this even realistic? Does your natural build come into play here- can only some ppl get this look? I assume diet and supplements would play a big part in acheiving this? Any help at all would be greatly appreciated! Thanks in advance!

You are seriously mis informed in the above post. I have several beginners article which will help you if you want them drop me a PM.

What are your current stats? height? weight? body fat? current lifts?age?

honk05

Thanks for all the replys so far.
My stats are....
height: 6ft
weight: 14stone
age: 25
bodyfat: don't know!
As far as my diet goes a normal day for me would be a bowl of special k with a banana, a slice of toast with low fat jam, some melon, a cup of green tea and 500ml btl of water for breakfast; for lunch I usually have a sandwich or something along those lines with a banana, cup of green tea and 500ml water; dinner is usually a salad or a stirfry consisting of chicken, peppers, red onion, lettuce/noodles, carrot and if its a salad ill have baked potato with it, all washed back with water; I try to snack on grapes, banas, oranges and cereal bars and a bag of crisps usually at night too. Few cans at the weekend.
Regarding my training, I was getting to the gym 3times a week (I can up this to 5 times now), Each day I was doing shoulder press, bicep curls, tricep extensions, shrugs, chest press, inclined chest press, flys, lat pull downs, crunches, back extensions, calf raises and squats. However I haven't been in a few months but am eager to get stuck in again.
Any advice from this info?! thanks

pwd

do deadlifts
split your routine into deadlift day; squat day; bench press day. Do other exercises in each session to work similar muscles, but focus on these exercises. Use free weights not machines for compund exercises especially.
3 times a week should be plenty for weights given your goals. You need to leave time to let the muscles rebuild or you'll be p!ssing into the wind.
do 6-10 reps. Lower reps for pure strength, higher for muscle size.
eat 6 meals a day and eat protein with every meal.
be careful with deadlift form and expect them to be very tiring.

honk05

What other exercises would you reccomend on each day? How many sets should I be doing?? If I had another day what would you reccomend for that day to compliment the other days?!
Whats the best way to get protein into your diet at breakfast?- too early in the morning for anything hot for me and am always paranoid that nuts are too fatty.