Pretty much need advice or a diet for mean plan if anyone has 1 then can send plz pm specifically to lose weight build muscle and stay toned thanks .
1. DON'T focus on SCALE WEIGHT - it's IRrelevant, and if you want to BUILD muscle mass, then your scale weight may not change at all, and if it does, only a little down, or even go up, even if you DO lose bodyfat at the same time or stay lean. BODY COMPOSITION is what is important!
2. If you want to BUILD muscle, you need to EAT for it!
3. There is no such thing as "toned". "Toned" is either a) losing bodyfat, b) gaining muscle mass, or c) recomping (i.e. losing bodyfat whilst gaining muscle - usually only done by very experienced trainees who know how to manipulate everything perfectly for them, especially re nutrition).
4. NUTRITION is going to be the key in whether or not you achieve your body goals. Regardless of what anyone else does, you need to EXPERIMENT TO FIND WHAT WORKS FOR YOU SPECIFICALLY. INDIVIDUALIZE EVERYTHING FOR YOU! You can start off using a known nutritional method as a "base", but you should be adjusting your nutrition, etc. weekly dependent on your progress from that week, to ensure you get the results you want.
5. If you don't know how to do all of this for yourself, or don't want to take the time to research and experiment for yourself (check out some of the
articles on my website re nutrition and training for your goals), then get yourself a trainer who CAN AND WILL INDIVIDUALIZE EVERYTHING SPECIFICALLY FOR YOU and your goals and needs.
All the best!
~Rosie~