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Anonymous
>>263412 While your advice is correct, it just seems like you've been trolled into oblivion.
Also for losing/gaining weight http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ This is how many calories you will burn in a day.
Diet:
For losing weight, high protein and high fiber diet.
For gaining weight, high protein, high cal, high everything diet.
Exercise: Losing weight: >Cardio for 30-60 min 3 times a week >Weight lifting for 30-45 min 2-4 times a week -as much weight as you can lift for 8-12 reps for at least 3 sets
Gaining weight: >I personally wouldn't recommend much cardio since it burns calories, and you need calories to build muscle. I do, however, work out at Tae Kwon Do twice a week for an hour. >Weight lifting - as much weight as you can for 3-8 reps for at least 3 sets
When lifting, don't just do bicep curls like a tool. I recommend lat pulldown, vertical pec fly, seated row, and any other exercise that works out the majority of your upper body.
tl;dr try being less of an ass next time.
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