Now that you have a great arm training plan there at your hands you might raise the question "And what should I eat to support the toning of my upper body?". Actually, it is very easy, it is more or less what you are supposed to eat anyway!
Let me just give you a quick overview and some examples to remind you and explain why the specific food helps you to look more toned:
Lean Poultry and Fish
Lean poultry, such as skinless white-meat chicken and turkey, and fish, such as salmon, tuna and halibut, provide all of the amino acids -- building blocks of lean tissue -- that your body needs. Animal-derived protein sources are your best bets for increased muscle tone and reduced body fat. Always respect not to exceed the recommended quantity though! It certainly does you no good if you eat 500g of salmon every day.
Consuming enough carbohydrate-rich foods helps ensure that your body uses carbohydrates rather than protein for energy. Sufficient carbohydrate intake also guards against injuries and fatigue. A well-balanced diet should contain 5 g to 8 g of carbohydrate per kg of body weight according to the dietetic association. Whole grains provide more protein, fiber and antioxidants -- which support your body's ability to resist and heal from illness -- than refined grains do. Nutritious whole-grain foods include brown rice, whole-grain breads and pastas, oats, barley, quinoa etc.
Fat provides your muscles with energy during activity. Although your specific needs depend on your activity level, aim generally for a diet containing 20 percent to 35 percent fat. Most of your fats should be of unsaturated, heart-healthy varieties. Nutritious fat sources include canola oil, flax-seed oil, cold-pressed olive oil, nuts, seeds, avocados and oily fish, such as salmon and sardines.