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hargisw
hargisw g Weston Hargis
5 Post(s)
5 Post(s) Gender: Male Goal: Train for a sport Date Joined: February 2, 2014
Posted

Ok, I need to find an upper body program that I can do during my soccer season. What im looking for is to tone up, lose body fat, and gain muscle strengh, but not to much mass. Upper body im meaning waist up, so pretty much everything besides my legs.

 

Also I need help making a food plan sence im going to colllege it will be easer for my to choose what I eat.

 

Body fat about 13% not really sure i did a picture comparison

Weight 166lbs

Fat 21.58 lbs

BMR at rest 1969.84

BMR in motion=3053.26

BMR average=2511.55

 

+250cals

 

Protien= 220.5 grams=882cals

Carbs= 301.88grams=1207.05cals

Fat= 73.5=661.5

total cals=2750.55

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: hargisw

Ok, I need to find an upper body program that I can do during my soccer season. What im looking for is to tone up, lose body fat, and gain muscle strengh, but not to much mass. Upper body im meaning waist up, so pretty much everything besides my legs.

 

Also I need help making a food plan sence im going to colllege it will be easer for my to choose what I eat.

 

Body fat about 13% not really sure i did a picture comparison

Weight 166lbs

Fat 21.58 lbs

BMR at rest 1969.84

BMR in motion=3053.26

BMR average=2511.55

 

+250cals

 

Protien= 220.5 grams=882cals

Carbs= 301.88grams=1207.05cals

Fat= 73.5=661.5

total cals=2750.55

SHF Athlete MS Athlete Partial Fitness YouTuber
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: hargisw

Ok, I need to find an upper body program that I can do during my soccer season. What im looking for is to tone up, lose body fat, and gain muscle strengh, but not to much mass. Upper body im meaning waist up, so pretty much everything besides my legs.

 

Also I need help making a food plan sence im going to colllege it will be easer for my to choose what I eat.

 

Body fat about 13% not really sure i did a picture comparison

Weight 166lbs

Fat 21.58 lbs

BMR at rest 1969.84

BMR in motion=3053.26

BMR average=2511.55

 

+250cals

 

Protien= 220.5 grams=882cals

Carbs= 301.88grams=1207.05cals

Fat= 73.5=661.5

total cals=2750.55

When it comes to the mealplan, it simply is way to time consuming for me to put in here. There is already a lot of good information on the forums as well as elsewhere in the internett. When it comes to toning up and losing body fat, high intensity is key in my opinion. For instance swimming and running. Curcuit training is also a great way to tone.

Strenght training can be done without gaining muscle. All you really need to do is keep yourself to a low rep scheme, which means less volume and more weight pr rep.

Try moving your calories up and down in different periods to see how your body responds to make sure you end up on a number that works for you.

MS Athelete / Super Hermanite / SHF
muscular strength
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