I've been going to the gym for 12-14 months now, fairly fit, average build and starting to tone.
But I want to get as lean as possible for the summer and I know it's all in the diet but was wondering if anyone has any tips, words of advice, diet plans or even websites.

I roughly know what to do but im no chef either so any quick fixes, pre and post gym snacks, or an actual plan to follow would be great.

Thanks.

Try this

- if you're not using weights - use them! Try to use dumbbells as much as possible as they allow you to do compound exercises (using more than one muscle group at a time) eg squat with shoulder press/bicep curl

- make sure the weights you're using in the gym are the heaviest you can use when working through 3 sets of 8-10 reps

- don't train the same muscle group the day after you've just trained it to avoid injury and allow muscle repair and growth

- eat regularly and make sure you're reasonably high in protein but low in refined carbs (refined carbs being white pastas, bread, rice, cakes etc) Snack on fruit as much as possible. Try to make sure you're having meat and 2 veg for two of your meals if you can. eg lunch could be chicken with some green beans and sweetcorn, dinner could be salmon with broccoli and sweet potato.

- eat eggs everyday at if you can. Eg one breakfast could be grilled bacon and scrambled eggs, one lunch could be a couple of poached eggs on wholemeal toast, or an egg salad (make sure to make your salad filling by adding meat too if you're not a veggie.) A boiled egg is also a great snack.


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Hope this helps!

Genuine question; are eggs eaten daily healthy for you? I've heard of eating egg whites only to avoid the fat and cholesterol.

My understanding is that they are fine.

Technics, you don't say why you want to get lean. I hired an expert dietician - I wanted to improve recovery and performance: he put together a diet plan for me based directly on my training plan (cycling). He said it would be difficult for me to lose weight whilst improving performance.

good advice that.

id not be so strict on the compound exercise rule, depending if your weight training routine is sufficiently advanced enough to warrant split muscle group training (e.g. push pull legs).

if you are seeking to lose weight you will need to be in calorific deficit and therefore wont build muscle. if you have adequate protein in your diet you can mitigate catabolism to a degree.

Thanks everyone so far.

I weigh 70kg and in 5.8"

I don't really want to lose anymore weight if I can help it. But do want to lose more body fat, just want to look more lean/muscular.

Just eat less then - little and often. As much as possible you want to avoid spikes in your blood sugar levels that trigger an insulin response.

get an intensive weights workout regime planned and stick to it...

Getting properly lean (single figure body fat percentage) isn't easy. It takes a lot of dedication.

Diet will play a key part, forget junk food or beer. Keeping your metabolism going is an important part so eat little and often.

You may want to have a look into this - Insanity Workout