Hi guys,
I am a guy 19 year old, 174cm, 148lbs and 20% body fat(my electron scale said that). 34" chest, 32" waist, 20" thighs and 13inch arms.
Few years ago i was a fat ass with 179 pounds. I got rid of 40 pounds in 5 month with a calories based and low fat diet. After that i kept it pretty well and my lowest weight was around 130 because i did exercise everyday. But I stop doing exercise regular after entering in college and in two-three years I gained around 18 pounds.
I feel that my body is loose. It is like my skin doesnt stick my to muscles(theres always a layer of fat in between them, even when im 130lb). My chest and tummy is bouncing when I am running. My kind of fat is soft and easily squeezed.
I first thing i wanna do is to get rid of the fat in the parts that show to others in the beach, especially the chest and the abs. I am now doing only exercise like jogging up the hill for 30 mins and swimming for 30 min alternately 7 times a week. I currently DONT workout and DONT have a especify diet.
1. Diet: What kind of diet should I eat? I think I am the type that can gain weight easily. (Can you suggest both natural food and artificle(like protein bar/whey protein powder)
2. Exercise: I think I do enough cardio exercise. What should I start working out if I want to do it at home?(dumbell?)
I want to have a smooth body. Not too muscular but good enough to see the detail of the muscles. Is there a fast way to see result
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