Tweet
Many of the ladies here post questions about how to tone up, and lose body fat. Let me start off by saying all "tone up" means is to, in fact, lose body fat. Also, when women think about taking AAS to tone up, they often get the misconception that AAS is the only way to tone and harden. This is not the case. Toning and a harder look CAN be obtained by a good sound diet. AAS is quite often, unnecessary.
To structure a diet, you must first do several things on your own. 1) Have your BF (bodyfat) checked by a professional by the caliper test, underwater testing, or there are some scales that can give you an estimate as well. 2) Calculate your lean body mass. This allows us to make a correct assessment on your caloric needs in order to obtain your goals.
A good rule of thumb to follow for leaning up is this:
Eliminate all dairy, pasta, most fruit, regular soda and breads from your diet. Dairy; even low fat, has carbs in it and those will be processed in your body as sugar.
Good carb sources are: sweet potatoes, brown rice, and oatmeal. Wheat pasta and white potatoes should only be eaten occasionally. These carb sources are processed in your body much slower than, say yogurt. They cause minimal insulin spike in your body and take longer to digest.
Good protein sources are: chicken, turkey, fish, pork tenderloin, boneless pork chops, eggs, egg whites, lean red meats such as: eye of round, filet mignon, sirloin tip, lean ground beef,and flank steak; but should only be eaten once or twice a week due to high caloric content.
Once we know your goals, bodyfat, weight and training we can come up with a diet to fit your needs. We will kow what your lean body mass is, and how many calories you need to intake,or not intake to lose or gain.:)
To structure a diet, you must first do several things on your own. 1) Have your BF (bodyfat) checked by a professional by the caliper test, underwater testing, or there are some scales that can give you an estimate as well. 2) Calculate your lean body mass. This allows us to make a correct assessment on your caloric needs in order to obtain your goals.
A good rule of thumb to follow for leaning up is this:
Eliminate all dairy, pasta, most fruit, regular soda and breads from your diet. Dairy; even low fat, has carbs in it and those will be processed in your body as sugar.
Good carb sources are: sweet potatoes, brown rice, and oatmeal. Wheat pasta and white potatoes should only be eaten occasionally. These carb sources are processed in your body much slower than, say yogurt. They cause minimal insulin spike in your body and take longer to digest.
Good protein sources are: chicken, turkey, fish, pork tenderloin, boneless pork chops, eggs, egg whites, lean red meats such as: eye of round, filet mignon, sirloin tip, lean ground beef,and flank steak; but should only be eaten once or twice a week due to high caloric content.
Once we know your goals, bodyfat, weight and training we can come up with a diet to fit your needs. We will kow what your lean body mass is, and how many calories you need to intake,or not intake to lose or gain.:)
Comment