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Anonymous
sup /fit/,
I need some fucking help, I wana cut the lb's and look nice and thin and some muscle. So I got into a gym, worked out a bit, but I wana know make a plan.

Specs: 5'11-190lb male

So, what the fuck should I be doing? Give me a plan.
>> Anonymous
Eat less. Start calculating how much you eat, then drop 500 kcal when you do. Eat clean, get rid of processed foods, soda candy, make your own meals and eat lots of produce and lean meat.

Lift weights. Building muscles increases your BMR which in turn reduces fat. Check out www.stronglifts.com for a good beginner program.

If you like, throw some cardio into a weight lifting schedule, just make sure to get full rest days in between.
>> Anonymous
More of girl from the OP
>> Anonymous
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>>374256
Thanks man, so basically work the machines till I Drop the fat? Nothing really planning?

What about fat in special areas? e.g. theigh/stomach? do I work on machiens which work those areas more or just do an overall on all areas of my body.
>> Anonymous
>>374279
op, crunches and curls are the best for spot reducing on the important areas. also, pec deck chest flys really work the all important 'inner chest'

squatz can be good too, but will make your upper body workout recover slower
>> Anonymous
>>374279

Son of a bitch.

Anyways, use free weights and do lots of compound exercises like squats. Lose fat %, no special areas or any of that voodoo.
>> Anonymous
>>374231
Sauce on the chick
>> Anonymous
>>374298
You mean cum?
>> Anonymous
>>374298
Yes, but I'd like moar so I can do it myself.
>> Anonymous
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>>374282
Man, this stuff is complicated. Wish I could just steal some persons planning.

So basically I need to do crunches + curls, free weights (like weights on the bar and I push up, or just the single 20 lb per hand only? What about situps? treadmill? (hah)

Any place which actually shows like pics of what to do? bodybuilding.com and such places are so fucking ugh hard to find info on.
>> Anonymous
ROIDZ, OATZ, SQUATZ, SHAKEZ, SUPZ, HIIT. /thread
>> Anonymous
>>374282

just do this OP

bro, shit was so cash, bro

no4real, it was
>> Anonymous
OP needs to stop being a fag and post sauce so I accidentally her pictures.
>> Anonymous
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>>374351
Answer my fucking questions. >:O I'm holding these pics as fucking ransom.
>> Anonymous
>>374282
the answer

and keep your weirdo flat chested shit out of this 'worksafe' board, before sage reports you
>> Anonymous
>>374368
In terms of abs/stomach area, it's mostly diet. No matter how developed your abs are, you won't see them if there's a layer of fat around that area. Even if you're thin.
>> Anonymous
>>374231

OP MORE PICS OF THAT CHICK!
>> Anonymous
>>374420
Seriously, people will be more inclined to help him if he'd stop being such a colossal cock tease
>> Anonymous
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What's a good diet <3
>> Anonymous
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>>374497
plant?
>> Anonymous
>>374504
bhahahahaha
>> Anonymous
>>374497
Post more pics of the OP girl, and we'll tell you
>> Anonymous
>>374497
>>374504
Wait, who is this?
>> Anonymous
>>374231

Dear OP,

I want the pic in your OP, that bitch is fine. Not the other fat bitches.

Much love,
ANon
>> Anonymous
     File :-(, x)
:( No answers ohmahgawd
>> Anonymous
>>374566
Pictures/source first.
>> Anonymous
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>>374620
Hell, all these are from /b/ or anonIB. :'(
>> Anonymous
I would rape girl in OP's pic. Then buy plates
>> Anonymous
>>374698
What anonib board was the OP from?
>> Anonymous
3 thingz in thiz order:

1. squatz
2. oatz
3. zzz

repeat it a couple timez.