Hey you! could you give me some advice please?

[Junior8790]

Sorry for the weird thread title haha! but yeah i am currently around 13.5 stone, which is around 183lbs i think, i'll try and attach a photo, if it doesn't attach then it'll be the same photo as my profile photo! the photo is me presently... my goals are to get a much more defined body, i dont want a skinny ripped, but i dont want a meathead ripped, i'm looking for a more Male Model physique, now i've read a lot of the stickied threads like 'loosing fat for dummys' and stuff but it still confuses me some of the terminology, and everybody's situation is different in one way or another so i didnt want to take advice from a thread when it's aimed for somoene else and not me as it wouldn't really apply to me so if you dont mind please could someone give me some pointers on how to get the desired physique? like a standard routine?



What sups should i take? or which sups would be most beneficial?
What diet should i have roughly?
what i should do in the gym?

Please try and give as much detail as you can, i'd much appreciate it


James

[Junior8790]

Couldn't attach a photo because it was too large a file. It's the same photo as the one on my bodyspace

[PKSebben]

figure out your calorie needs, there are lots of online calculators, the one at freedieting is good enough

lift 3x a week (or better, use a program like all pro or starting strength - there are stickies on these in other sections)

either eat 200-300 calories over your calorie maintenance to build muscle (this is bulking)
or
eat 500 below your maintenance to lose fat (this is cutting)

eating somewhere in the middle will not be as efficient as choosing one or the other. that's why most people do bulk and cut cycles.

[Junior8790]

Thanks for the tips, should i cut or should i bulk? from looking at my picture?

[Junior8790]

bump

[jtbryant420]

deff time to lean out and start off fresh.

[Junior8790]

What do you mean? explain haha!? please