Over the last months I have been eating much cleaner, doing a lot of cardio and a little wait training. Nothing really serious at a gym or anything yet.

My goal is to get toned and put on some muscle. Judging by the photos below what would you reccomend? Heavy cardio still? BF% estimates?

I am about 5"8 and currently weigh 133.5lbs.

Thanks for any advice and I look forward to being a part of JSF!!

Bulk; you're way too small.

Over the last months I have been eating much cleaner, doing a lot of cardio and a little wait training. Nothing really serious at a gym or anything yet.

My goal is to get toned and put on some muscle. Judging by the photos below what would you reccomend? Heavy cardio still? BF% estimates?

I am about 5"8 and currently weigh 133.5lbs.

Thanks for any advice and I look forward to being a part of JSF!!


I'm not sure about bf%. I'm not so good with that sort of thing, but it looks pretty low to me. I'd say it's time to bulk slowly.

Eating clean is good. If you really want to take charge of your body, though, you need to know how much you're eating -- you need to count calories.


"Getting toned" really means losing fat. "Gaining muscle" really means bulking. Can't do both at the same time, generally. I'd suggest it's time to bulk slowly. Fat gain is inevitable, but, with care, can be minimized.

How old are you?

Welcome to JSF. Glad you're here.

Thanks for the reply's guys!! I am currently 21, 22 in a week. So it sounds like bulking is my best way to go right now?

Looks like about 12%.

Are you counting calories? If so, be sure you are at a caloric surplus. If not, eat more vegetables, whole grains, and lean meats than you normally do. Start a strength training program that includes lifting to failure or near failure.
:gl:

Over the last months I have been eating much cleaner, doing a lot of cardio and a little wait training. Nothing really serious at a gym or anything yet.

My goal is to get toned and put on some muscle. Judging by the photos below what would you reccomend? Heavy cardio still? BF% estimates?

I am about 5"8 and currently weigh 133.5lbs.

Thanks for any advice and I look forward to being a part of JSF!!
Welcome. :)

I agree with guava. And I'd also like to know if you're counting calories. Can you give us some more info? How about a sample day of meals?

Cutting at 133lbs? Bulk, definitely.

BULK BULK BULK BULK BULK

Add the muscle mass, then get rid of more fat. If you keep cutting you will be very skinny. By adding the mass, you will look a lot better once you have finished the resulting cut.

:gl:

Right now no i'm not counting. I'm trying to work out a good work out routine and meal plan. Any advice on a daily calorie in take i should be around?

Search Google for "Harris Benedict Formula". It will work out your Basal Metabolic Rate, as you enter in your height, weight and age. You then multiply that number by one of the options, depending on your activity levels.

Then you will get another number. For example, my number is 2800. This is my maintenance caloric intake. Here, I will not gain or lose weight.

Seeing as you are bulking you need to eat over your maintenance. Start off by adding 500, and then see if you grow. If not add another 500 etc. Some people bulk at 3000 calories, some bulk at 4000 calories (John for example)

Hope this helps :D