How can I tone up and eat healthy?

What can I eat to tone up my fitness and shape altogether?

• So here is my situation: I'm 18 years of age and I, for approximately 3 years, have stopped improving on my height, so I thought of hitting the local gym and start bodybuilding to work on my strength, shape and fitness. And so I did. That was last June. My body before weightlifting was slim on the limbs but thick on the torso because I used to be fat up until I was 12. I have this "belly" as well - if you know what I mean - because my parents were so alarmed that I got ever so thin some time on ‘08 that they forced me into drinking Appeton Weight Gain. And boom! After May of 09 I got this belly and man-boobs. I weighed 55kg then too. My goal is and was to improve on the girth, mainly, of my arms especially my forearm - proximal to the wrist - where I am, peculiarly thinnest, and as well my legs, but they aren't really my priority as now, and to get washboard abs and muscular chest. Since then, I’ve improved in weight, now more or less 60kg. I actually got to almost 64kg at one point but dropped down due to stressful college life which disrupted my routine and made it inconsistent. My upper arm and forearm, proximal to the elbow, has also improved in size but the region of my forearm proximal to the wrist has been lagging behind. My chest has also gotten broader and more muscular but some fats are still left around the nipple area. However, my belly has not gotten any smaller but instead fatter. I used to work out only once a week when I started. That was from June to September. Then it was our semestral break and I gymmed every other day. Then came second semester and I reduced to just twice a week. Now that it’s already our summer vacation, I am planning to workout for 1 ½ - 2 hours, 6 days a week. I wonder what I’m doing wrong. I perform most, if not all, exercises that target the muscle groups I prioritize. I jog on the morning too. I don’t eat much on my non-gym days but eat a lot, as advised, on my workout days. The instructor of the gym also makes me drink soya milk added with a protein supplement called Mega Mass 4000 by Weider after workout. Can anyone suggest a meal plan for me or an exercise program altogether to get to my goals just before June begins? School starts here on my country on June. Also, I would like to be suggested another gainer or protein supplement which can be better that I use now. I find it really embarrassing in my circle that I am gymming but have a “belly” and an awkward fatty area on my chest. Thank you so much.

• Answer:

  A good bodybuilding diet needs to follow 3 rules: 1.It should favor smaller and frequent feedings throughout the day instead of smaller ones. 2.Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats. 3.The calories should be cycled to prevent the metabolism from getting used to a certain caloric level. Sample Bodybuilding Diet For Men Meal 1 (7 AM) 1 cup of dry oats mixed with water 1 cup of egg beaters Meal 2 (9 AM) Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal. 1 Tablespoon of Flaxseed Oil (Spectrum brand is best) Meal 3 (12 Noon) 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish Meal 4 (3 PM) Same as Meal 2 Meal 5 (6 PM) 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish Meal 6 (8 PM) Same as Meal 2 Recommended Basic Bodybuilding Supplements For Men (Essential to take) Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet.