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kuzukuzu
Hullo. /fa/ sent me here...

Simple question: what are effective ways for a slim-average guy to lose a bit more weight, but also to obtain a flatter, more toned stomach/chest?

Basically I'm trying to concentrate my eating habits to 3 meals per day, I have a 30min cycle session twice a week and 1hour personal training session once a week. Is there anything I should include/exclude from my diet and specific exercises I should concentrate on to achieve the aforementioned goals?

Pic related. .. ?
>> Anonymous
inb4 TONE

Did you know your pic is anorexia?
And 3 meals a day fail.
The OP is pretty fit fail.
>> Anonymous
trollololol.
>> Anonymous
if you want to be that skinny, just GTFO

and do some of your own research, we will not spoon feed you.
>> kuzukuzu
>>456422

I don't strive for such an unhealthy figure. The pic was merely an extreme example or a flat chest, hence the ". .. ? "

>>456423

No.
>> Anonymous
>>456419

Post a pic of yourself and we'll decide what you need to do.
>> kuzukuzu
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>>456427

If you don't intend on giving advice, why not just shut the fuck up entirely ?
>> kuzukuzu
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>>456443
>> Anonymous
>>456450
hahahahahaha..... hahahahahahaha ..... hahahaha. WOW!

lose weight? wtf! you are skinny-fat. you don't need to lose weight, just fat, retard. why don't you exercise every once in a while. lift a weight or two.

nice hair...
>> Anonymous
>>456450
jesus christ man, you're puny as hell
>> Anonymous
>>456450

AHHAHAHHAHAHAHAHAH
>> Anonymous
>>456450
disgusting body composition

get some muscle, your distended stomach makes you look like a starved african child
>> Anonymous
>>456450

Dood, start running and eating 2k calories a day, less carbs more protein and I guarantee your BF% will be really fucking low.
>> Anonymous
>>456450
exercise faggot.
You have fat.
and no muscle, speaking of which, some muscle would do your appearance good. If you're not in high school and you look like that, it's time to grow the fuck up.

SQUATZ UND OATZ, JA JA JA.
>> kuzukuzu
>>456456

Skinny-fat? I'm 58Kg / 182cm if that makes a difference..?

I'm being serious, as in my stomach/chest is not entirely as I'd like it (not toned at all).. Plus I'd like to have a flatter medium between my stomach and upper chest...
>> Anonymous
>>456457
actually, i retract that statement, you don't deserve to be called a man
>> Anonymous
>>456456

and fire your personal trainer! i honestly don't even believe you have one. these are questions that a trainer should be able to answer in 10 minutes

1. your diet is wrong, as soon as you say 3 meals a day, you are wrong. fix this first. aim for around 6, eating every 3 hours or so. protein and more protein, cut the carbs. that means no more cookies and doritos.

2. 2 hours of exercise a week is considered a sedentary lifestyle. it just isn't; enough.

there i helped you. like i said, do some of your own research, this is simple simple stuff.
>> Anonymous
>>456469
you
look
gross

start lifting weights and eating more or shut the fuck up
>> Anonymous
Start lurking on /fit/ more.
You'll find your answer, and be well on your way to not looking like a scrawny, pathetic, shell of a human-being.
>> Anonymous
>>456469
1st why are you in Italy in the 1st pic
2nd why the metric system
3rd you're skinny as fuck, eat a sandwich, do something
>> kuzukuzu
>>456463

So running is best.. ?

>>456464

Yeah that's great faggot, but I asked specifically as to what exercise....
>> Anonymous
>>456469
yes. you are skinny fat. almost the definition of it. of coarse you don't look toned. you aren't! you have no chest/shoulder/arm muscles to speak of and a pudgy little stomach.

sorry if i'm being harsh, but you deserve it. i can't stand that people know so little about how to take care of their own bodies
>> Anonymous
>>456480

Yeah if you don't want to get bigger best bet is doing HIIT and also running 2 miles when your not doing HIIT. Trust me you'll bit thinner but not anorexic, your cardiovascular system will be amazing and fuck you could probably do parkour if you stick to it.
>> Anonymous
>>456480
I SAID SQUATS MOTHER FUCKER, PICK UP SOME FUCKING WEIGHTS.
EAT OATS.
IT'S NOT EVEN A JOKE.
Also, cardio.
>> Anonymous
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You are skinny-fat.
Implying you may be relatively low in weight but your body fat is quite high.

I suggest you look into Burn the Fat, Feed the Muscle by Tom Venuto.

You won't get XBOX HUEG but a few pounds of muscle is not going to hurt you.

Unless you're a /fa/ggot, in that case you should go back to EDs and skinny jeans.
>> kuzukuzu
>>456471

Well I do a mixture of bench press, lap pull-downs, ab exercises, lunges, leg press, push-ups etc.
How will 6 meals a day with lots of protein help?!!??! I just want to reduce a pot stomach and give more tone to my chest is all.... Not put on masses of muscle or "buff-up".....

>>456479

Cos I'm not an brit/amerifag? hurr durrr...
>> Anonymous
>>456493
>Well I do a mixture of bench press, lap pull-downs, ab exercises, lunges, leg press, push-ups etc.

if you're not going to eat enough to build muscle, there's no point to doing any of this

also, how much you bench bro?
>> Anonymous
>toned

stopped reading the troll here.
>> Anonymous
>>456493
protein builds muscle, without it muscle will catabolize. carbs will convert into fat if not burned off immediately. 6 meals a day keeps your metabolism going and away from storage mode when you don't eat enough. you are clueless, sorry.
>> Anonymous
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>>456493
>I just want to reduce a pot stomach and give more tone to my chest is all.... Not put on masses of muscle or "buff-up".....

FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFUUU-

Okay, look. I work out consistently, get my 6 meals and drink my shakes. After 7 months I've seen gains but nothing to massive. You shouldn't be afraid of gaining lean mass.

Also, there is no such thing as spot reduction.
Fat loss is uniformly distributed throughout your entire body. To that end the safest and healthiest way for you to lose weight is to do weights and eat clean.

No matter how many times these types of questions are asked, the answer will remain the same.

"If you want to lose fat and look better...
OATZ AND FUCKIN' SQUATZ"

Sure cardio is great don't get me wrong, it's a different way to lose fat and feel like a fucking shogun. But muscle gains are a consistent way to lose weight that ensure your body remains anabolic, even as you sleep.
Which effectively means that as your muscles repair in your sleep fat is being burnt.

TLDR - read burn the fat feed the muscle
>> kuzukuzu
>>456497

3x10 of 45Kg. I'd rather have a skinny physique than some "buff" body with masses of muscle. I just want to get rid of a pot stomach is all...
>> Anonymous
eat a fucking sandwich. Your so small you could probably fit into that bag your holding. your too small evan for fashion.
>> Anonymous
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>>456520

Ok you are actually a troll.
>> Anonymous
>>456520
Read

>>456514
>> kuzukuzu
>>456528

Yeah I saw that after I wrote that. Would have been easier if>>456514and>>456515could have been posted straight up. But no, I guess this place must be plagued by steroid-induced trolls...
>> Anonymous
Wtf I'm 187cm and 70kg, skinny as fuck, low BF% and hardly any muscles, and you look way fatter than me. This is complete bullshit (I don't even lift weights faggot).