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Anonymous
Height: 5'9"
Weight: 140 lbs.

I'm fairly average in terms of build (just a little bit of extra fat on my stomach). I'd like to tone myself a bit, how long would this take and what specifically should I do for exercise? Also, how should I eat?

Thanks.
>> Anonymous
Definitely seconding this.

If I was to go to gym.. what exactly am I supposed to do there? How long? What weighs?

And if I do squatz, how much should I do them? Every day? Every other day?
>> Anonymous
Lurk more
>> Anonymous
1st Eat every 2-3 hours. meat, grains. no junk food. 3000+ calories a day, 150+ grams of protein a day

2nd Work out every other day: monday wensday friday.

3rd do a full body workout.
Crunches ?? x 5sets rest 1 min
bench press half weight x 1 full weight x 4 rest 3 min
pull ups x 4 rest 3 min
shoulder press x4 rest 2 min
curls x4 rest 1 min
french press x4 rest 1 min
hyperextensions x 5 rest 1 min
i personally dont train legs cause there is something wrong with my knees...

good enouph?
>> Anonymous
>>340695

You mess with shit until you find out what's too heavy for you, then do about 70% of that weight in a set of 12 reps. Move on to the next body part.

Continue doing this until every body part has gotten 3-4 sets of 12 reps of a safe weight that you can handle.

After that, go run on a treadmill for 45 minutes to an hour.

Then go home and shower.
>> Anonymous
>>340713
Why thank you!
>> Anonymous
>>340712
>pull ups
Are these actually good for the upper body too
>> Anonymous
>>340718
nope, mainly legs
>> Anonymous
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