Hey there guys,

I'm 23 yo, 169cm and 147lb
Woke up one day looked at myself in mirror and hated what I saw so decided to do something about it.
Started gym 3 weeks ago. I want to lose the extra fat and get muscle definition and add some lean muscle mass.
Since I started I been told 10000000 different things on how to go about it and i'm very confused.
Got to the gym today and didn't know what exercise to do or what work out I should follow.. Only thing that I'm confident about is the nutrition side of it all.
Can someone please help me and give me some kind of starting point please.
Thanks

Start Here

Hi

As many people will tell you, training to lose fat AND gain muscle at the same time can be counterproductive, so it is better to concentrate on one goal at once.

Based on how much you weigh, I would strongly recommend that you concentrate on some quality weight training and nutrition first.

Start here:

T-Nation.com | Beginners

and read the 'sticky' threads at the top of the page. Then go here:

TESTOSTERONE NATION

and read all the nutrition articles you can fit into your day. Remember that if you want to improve your body composition, your nutrition has to be sorted out. There's a saying along the lines of "You can't out-train a bad diet", meaning no matter how hard you lift weights if you don't give your body the fuel it needs to grow you won't see the results you have worked so hard for.

Any other questions, fire away.

Cheers

Xav