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[quote][i]Originally posted by Russ[/i] OK, you have two problems, 1, you're fat, and 2, you're weak. you want to tone up, but the problem is there's no such thing as toning up. There's reducing fat levels and building amount of muscle. First things first, you need to shed some body fat, I'd recommend some high intensity cardio to supplement your lifting. eat about 150g of protein a day for your low muscle needs, and make up the rest with veg, try to avoid fruit, and sugar, and fat. Your BMR is 2090ish - this is a rough figure. If you eat that everyday and do no exercise your weight shouldnt change much, but what you need to do is try to eat around that (less) and exercise. once you have shed about 28lb of fat you will start to look better, then you have my permission to bulk [Edited on 03-01-2014 by Russ] [/quote]
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