Bodybuilding Definition Program

switching from building to toning?

since winter of 2007, i have been really active in bodybuilding. I’m 5’6” and went from 121 pounds to 158 pounds, most of which is muscle. I’ve reached the point were i have a bit of a gut, but am comfortbale with my muscle size that I am ready to start slimming down and toning to get those veins and definition. I was wondering about what type of diet i should be eating (i know you have to do cardio and lower calorie intake) and if its ok to start immediatly this week in a new exercise program aimed at toning, or if you’re supposed to ease your way into it. your comments and thoughts are appreciated

You can go right into it. Here are some key things to remember with diet for toning:

-Your diet should be based around 40% protein, 30% low GI carbohydrates, and 30% fat
-The foods must remain healthy
-Reduce your caloric intake from bulking by 500, and if you aren’t losing fat keep reducing your intake by 10% each week
-Don’t go by the scale, go by the mirror and bodyfat percentages

Key things to know about exercise:

-You still need to weightlift to maintain muscle, weightlift 4-5 times a week, and do cardio on off days
-Do not do low weights and high reps, that is such a common myth, it does not tone, it just completely fatigue slow-twitch muscle fibers and increases endurance, it doesn’t do jack for muscle mass or reducing bodyfat (toning)
-Weightlifting does not change at all from when you were bulking
-The best cardio for a bodybuilder is HIIT (High Intensity Interval Training); it burns fat 9 times more effectively than any other cardio, and the biggest positive is that it is the only cardio that doesn’t burn muscle mass

Find out all about HIIT here:

http://www.bodybuilding.com/fun/wotw40.htm

By the way dude, seeing some of your other questions, apparently you’re shy, kind of like me, except we have different reasons. Try and talk more even if people ignore you, and when you bulk up you’ll feel more confident. Feel free to add me as a contact if you want.

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