Help me 'Beef' Up?

**BenDao** · Posted On: 10/04/2011 12:41pm

Well I weight roughly about 160pounds.

I'm interested in just trying to tone my body and have the power to back it up. I have a weight room open to me five days a week so I wanted to know when I hit it what should be worked on to get the most out of the work out.

**Lindz** · Posted On: 10/04/2011 12:52pm

Stop using the T word like that and start drinking milk and doing squats.

http://stronglifts.com/stronglifts-5...ining-program/

**AlphaFoxtrot51** · Posted On: 10/04/2011 12:53pm

When you say "Beef up," do you mean put on weight? If so, what is your target weight? What is your timeframe?

In any event, protein intake is important along with water. Circuit training is good for a whole body workout and should keep you pretty balanced. I also recommend running 3-5x week.

Recovery phases are important. You'll also need to replace:

Sodium (Na)
Chlorine (Cl)
Calcium (Ca)
Magnesium (Mg)
Potassium (K)
Water

**BenDao** · Posted On: 10/04/2011 1:24pm

Anywhere from the range of 175-200 would be good. I really just want to be toned more so than put on weight.

And no more trying...only doing.

In the morings I do 45 push ups. (15 diamonds.15 shoulder wideth, 15 less then shoulder)

**Kintanon** · Posted On: 10/04/2011 1:28pm

Ok, "toned" doesn't mean anything.
Do you mean you want to lift for visible musculature as opposed to maximum power? The most important thing you can do there is to change your diet so that you reduce your body fat %. That's the key to visible muscles.
Also, you say you weigh 160 now, but want to weigh between 175 and 200, that's a pretty big range, and is directly counter to your next statement that says you don't want to put on weight.

It sounds like you have no idea what you want, so I suggest Starting Strength or Stronglifts 5x5 and cleaning up your diet via eating Primal or Paleo or something similar. Try that for 6 months and see if you like the results.

**BenDao** · Posted On: 10/04/2011 1:34pm

Maximum power sounds like it'e be better in the long run; thank you for the tips I will do it and see how it turns out thank you.

**Jackster** · Posted On: 10/07/2011 6:07pm

Stick to the basics - Deadlift, Squats, Bench Press, Bent Over Rows, Dips and Shoulder Press. Don't over train your abs - twice a week is enough and forget about about regular sit ups, go for hanging leg raises, hanging knee raises, lying leg thrusts, stability ball crunches with a weight, ab scissors. Super sets are good, but above all intensity is the name of the game.

Plenty of good quality protein, vegetables, fruit and complex carbs. Cut out the sugar, fast foods and saturated fat. Cut out or cut down on caffeine and alcohol.

http://www.thebestproteinpowder.org