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Anonymous
Alright /fit/, I need to gain some muslce on my back/tone/whatever you call it. It looks like a blob, or is that because of my handles? Is it actually ok, cause I see it as lacking.

so recommend me some workouts for my back. I started squatting recently, though its hard to get it perfect. I know it helps the lower back, so I think I have that down.

I also need to lose the fat around my stomach. That comes through eating healthy and such. So lets start with breakfast, is milk and frosted flakes, currently. Will switching to oatmeal be a better alternative? You know, that quacker oats shit.

I also know that eating something like an orange every 3 (or was it 5) hours is good to keep your metabolism going (although I figure mines is already great, since I do absolutely nothing besides masturbate and workout every 2 days).

5 foot 8, BTW.

165 or so pounds.
>> Anonymous
I look like you, and I've looked better at some point in my life. Basically, it's just body fat. If you cut down the body fat, you can look pretty lean. It's basically a little belly fat but mostly back fat at this point for you, which is what lets the belly fat sag any to begin with. Diet, cardio, etc.
>> Anonymous
You could stand to drop a few pounds if you want to build definition, easily done in a month or so.

Diet: Drop that shit right now.

If you are eating frosties, jesus christ. You do not need sugar for a workout. Sugar is your enemy as it is energy burned through in 30 mins and stored as fat.

Your diet should consist of alot of protein, vegetables, and restricting carbs & fats.

You cannot spot reduce fat, so no matter how many crunches you do it wont remove the "blob" at the side. You need to exercise doing cardio work i.e. running, swimming, cross trainer, mountain biking to reduce fat. However i still recommend you do crunches, pressup's, chinups etc.. every day to start building an underlying definition that will start to show through over time.

So basically as i said in every other thread, find your BMR, then hack 500-800 off it and thats how many calories you are allowed to eat in a day.

*This does not mean you can at X amount of calories from chocolate. It has to be built from protein, veg, small carbs. i.e. evening meal consists of skinless chicken breast/turkey and plenty of vegetables. Bland i know, but do it for a month combined with exercise and you will get the results you want.

Combine that with 30-60 minutes of cardio work per day and you will lose the unwanted body fat.
>> Anonymous
I look like you, but better because I've burned fat (not lost weight--I weigh the same but more muscle). It's all about fat. Cut the fat while working out. When your body fat is lower, then you can bulk.