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  • Posted On: 08-25-14, 11:01 am (EDT) #1

    Need help with an in-season upper body program

    August 25, 2014, 11:01 am

    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

  • Posted On: 08-26-14, 6:40 am (EDT) #2

    Need help with an in-season upper body program

    August 26, 2014, 6:40 am
    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

  • Posted On: 09-02-14, 1:56 pm (EDT) #3

    Need help with an in-season upper body program

    September 2, 2014, 1:56 pm
    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.

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