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Need FIT Guidance/Help Anonymous
Okay so I am a male 145lbs 5'6"

I used to be in good shape but took year off so now am a lil flabby. The flab isnt big prob because I can cut & get rid off excess pretty quick, what I have probelms with is gaining muscle, especially upper body & from knees down. I look somewhat retarded.

Only prob is I am RETARDED when it comes to forming a workout routine. I really want to get a good looking shape & be healthy. Can /FIT/ help me develop a good workout routine? I want it to be full of compound exercises so as to take full advantage & get good definition/shape & also if you could include the most effective workouts. Also if you could help me include cardio/HITT.

inb4 Not Your Personal Trainer

Ive already done few weeks of exercising but dont see results probably cuz im those idiots who in the gym usually try doing everything @ once & do more cardio than weights.

I can give more details/info/pics. But just want some basic idea of what I should do for a weekly/daily routine so as to work out every muscle group/part & see actual results
>> Anonymous
Set certain days to do certain muscle groups

Ex:
M- Back and tri's
Tu- Cardio
W- Chest & bi's
Th- Cardio
F- Legs and shoulders
Weekend off
>> Anonymous
youre a lazy fat bitcg. google.
>> Anonymous
>>353131
Koo thanks this is a start.

Any suggestions for exercises that combine muscle groups or have good results?
>> dred !JbMDHMIN82
>>353137
SQUATZ!

No seriously, do proper squats using freeweights (not those sissy punk smith machines) and you'll work your legs, back, shoulders, and arms all at once.
>> Anonymous
.>>353123
**CORRECTION** have problems gaining muscle from KNEES UP, I have muscle in my calfs/lower half of legs due to walking between 5-15miles a day & pushing lots of weight @ my job

>>353134
Yeeeah google doesnt help much.

ALso Im actually not that fat douche just have a gut & no real upper body muscle, all of it is in my calfs/lower legs
>> Anonymous
>>353146
Yeah I dont use machines. Ive got free weights only & prefer them. Machines I believe are shit.

Thats koo, I just bought two 50/lb bags of sand to use for squats a day ago
>> Anonymous
>>353131

uhhh don't you mean chest & tris and Back & ab's?
>> Anonymous
>>353157
errr back and bi's
>> Anonymous
ANY MORE ADVICE, HELP?

WHat are the best exercises, compund & result wise?
>> Anonymous
i usually start out with arms & chest on one day (today was that day, just got done; shit was SO CASH), then tomorrow i'll do back and shoulders, and then the next day i'll do legz, and then take a day off and restart the whole schpiel.
as far as knowing what to do for each area, you could look at a website like this:
http://www.exrx.net/Lists/Directory.html

it basically outlines all the exercises u need...do a bunch for each target group.