what supplement to get to build muscle but not put on weight?

lakes1985

hi, im 25 6"1 and 210Ibs im just looking for something that will help me tone up my muscles,i dont wanna put on any more weight!!im taking a simple milk & egg protein from holland & barrets at the moment!!im in fairly good shape already,could do wit just toning up what i got!! only place i really hav fat is around the tummy!! any thoughts and ideas would be appreciated!!

/V\etalfish

What you need to do is lose fat, not 'tone up'.
Reducing the overall fat will show your muscles more and since you don't want to put on weight (or mass?) and consider yourself in good shape, all you have to do is get rid of some fat.

Post up your current workouts/routines and also what you would normally eat and I'm sure the regulars around here will be able to point you in the right direction.
(That and read the stickied threads in the forum, all the info you need is in there)

Will Heffernan

/V\etalfish wrote: »

What you need to do is lose fat, not 'tone up'.
Reducing the overall fat will show your muscles more and since you don't want to put on weight (or mass?) and consider yourself in good shape, all you have to do is get rid of some fat.

Post up your current workouts/routines and also what you would normally eat and I'm sure the regulars around here will be able to point you in the right direction.
(That and read the stickied threads in the forum, all the info you need is in there)

1. Agree with all this...I think this is actually the answer to 93.6% of all the questions on this forum i.e : shut up, lift some weights, do some conditioning and eat properly

BUT

2. I think people often just want a short answer...so what I would say in short to the original poster is:
a) whenever I see someone post a question regarding supplements here it generally always refers to protein powders of some kind...so I'll go ahead and assume this is what you mean.
b) i'll assume that your training is solid and well structured and thought out and that your diet and nutrition is the same and is organised around supporting whatever your current training regime is.
c) all these things being the case...you are looking for a supplement with as little added sugar/carbohydrate as possible.....you want a predominently protein based protein supplement essentially...they are all pretty much the same so whatever one you like the taste/price of.

mkahnisbent

Also, and you probably know this:

Fat cells never go away, they just empty and wait to be filled again. If someone with a lot of empty fat cells eats like a pig for two weeks, and someone with no empty fat cells eats like a pig for two weeks, the "lot of empty fat cells" person is going to put on a load of weight.

Basically, once you lose the weight you can put it on really easily by returning to your old diet for a few weeks.

This is why diets don't work.

So whatever you do, make sure it is a lifestyle change, not a quick fix.

Brian?

Without knowing your current diet and training, I'm going to say eat less carbs, more steak and lift heavier.

You could post your diet and training to see if I'm right .

lakes1985

i do 3 days of weights about an hour and a half at a time & i do 30min running on treadmill twice a week. my diet consists of turkey,prawn stir frys all week wit rice or noodles,or pasta carbonara or spagethi bolognese for dinners!! il have poached eggs,brown bread beans & grilled tomatoes for breakfast when im doin weights & il have meusli when im doin cardio!i eat tuna & sardines sandwichs for snacks, i try to eat well but maybe i have to much carbs??? i do have a chinese normally once a week! i was just lookin for something so that i wouldnt pile on anymore pounds! my main problem is around the waist,i have big arms,shoulders & that!! maybe i am just bein lazy & i need to lose some weight!!

discus

mkahnisbent wrote: »

Also, and you probably know this:

Fat cells never go away, they just empty and wait to be filled again. If someone with a lot of empty fat cells eats like a pig for two weeks, and someone with no empty fat cells eats like a pig for two weeks, the "lot of empty fat cells" person is going to put on a load of weight.

Basically, once you lose the weight you can put it on really easily by returning to your old diet for a few weeks.

This is why diets don't work.

So whatever you do, make sure it is a lifestyle change, not a quick fix.

WAAAAAAAAAAHEY

I love the tone of your post too. So self assured.

Brian?

lakes1985 wrote: »

i do 3 days of weights about an hour and a half at a time & i do 30min running on treadmill twice a week. my diet consists of turkey,prawn stir frys all week wit rice or noodles,or pasta carbonara or spagethi bolognese for dinners!! il have poached eggs,brown bread beans & grilled tomatoes for breakfast when im doin weights & il have meusli when im doin cardio!i eat tuna & sardines sandwichs for snacks, i try to eat well but maybe i have to much carbs??? i do have a chinese normally once a week! i was just lookin for something so that i wouldnt pile on anymore pounds! my main problem is around the waist,i have big arms,shoulders & that!! maybe i am just bein lazy & i need to lose some weight!!

Sounds like too much carbs alright. I'd limit carbs to breakfast and around training. Think low GI carbs as well, like oats and sweet potato.

What weights program are you following?

rocky

lakes1985 wrote: »

i do 3 days of weights about an hour and a half at a time & i do 30min running on treadmill twice a week. my diet consists of turkey,prawn stir frys all week wit rice or noodles,or pasta carbonara or spagethi bolognese for dinners!! il have poached eggs,brown bread beans & grilled tomatoes for breakfast when im doin weights & il have meusli when im doin cardio!i eat tuna & sardines sandwichs for snacks, i try to eat well but maybe i have to much carbs??? i do have a chinese normally once a week! i was just lookin for something so that i wouldnt pile on anymore pounds! my main problem is around the waist,i have big arms,shoulders & that!! maybe i am just bein lazy & i need to lose some weight!!

So you're trying to lose fat, you need to eat at a calorie deficit, forget about supplements, there are none that allow you to 'stop piling on more pounds'. It's all in the diet. Eat an adequate amount of protein (1g/pound BW), split the rest between carbs and fats as you like [no it does not matter how you get the calories, from fat or carbs, as long as you have enough protein and don't go over your calories], make sure you create a 500calorie deficit a day, lift heavy to keep the muscle.

You're welcome.