My Eating Habits

[James]

Ah I see, makes more sense now that you have explained! :P

How long have you been training, as you may be able to make the desired gains/alterations on what is called "newbie gains", considering you have made good progress on calfs in 6 months without eating a huge calorie diet i would say you still have newbie gains to thank.

The issue will come when your body has adjusted to you training and you will need to start upping/lowering your nutrient intake to alter your body. It's not viably possible to gain muscle and lose fat at the same time, so I would recommend picking a initial goal of the two and sticking with it till it has been reached, then tackling the second aim.

Personally, I would still look at doing the Stronglifts program as compound exercises will give you a good full body workout whilst increasing strength and developing your major muscle groups, thus "toning your muscles" as you put it.

[Mookal]

Been doing cardio for around three years, general fixed weights for around 18 months, and free weights in the last three/four.

I never used to eat much protein. But then again, didn't really eat much fat either. Mainly carbs (and a lot of bread). Changed what I eat around two months ago.

The cardio brough my weight right down to 13 stone, from around 15.

Removing bread from the diet, lost an extra half stone.

I'm gradually putting some weight back on now, and can see some difference in the chest (and also the arms, although not really interested in this, its bad enough buying clothes that fit as it is).