first time

[george06]

hi guys am looking to lose fat and tone up what should i have and how much am 5,7 hieght 74kg whats best for me

[largerthannormal]

have you tried running?

[millionairemurph]

cardio

[largerthannormal]

your goals dont look as though you are in any need of AAS. just check your diet and do some cardio.

[roidrage625]

eat clean and runnnnnnnnn

[george06]

have you tried running?

i have done a lot of running no good how about deca ???

[Ir0n]

I believe your diet is to blame then. Post it for some critique

[BIG F'ING D]

yes post up your diet

[Raven88]

At 5' 7" and 163 lbs, I find it hard to believe you are carrying that much fat on your frame.

You most definitely do not need to incorporate any AAS into your plans to reach the goals you seem to be shooting for.

As stated above, appropriate diet, training, and cardio will do for you everything you want at this point.

GL.

[george06]

as i say lads am new to all this as for diet nothing special fish salad chicken veg stuff like that maybe ill take a diet off here and give it a go as for my body am quite built well for size no defenishen and weAK doing weights THANKS FOR ADVICE MORE WELCOME

[Raven88]

my body am quite built well for size no defenishen and weAK doing weights THANKS FOR ADVICE MORE WELCOME

Weak doing weights? Increased strength comes from continuous, dedicated training regimen. Re-evalute your training routine and get a plan together and stick to it.

GL.