new here please dont flame lol.

[discus]

any advice will be great. my diet so far is meh... but i want to better myself.. and would like help..
I am trying to get my stats and kinda lost.. I plan on losing this stomach which is 36inch and my hips are 35 -.- gf said thats bad lol to close.

I am planning to just run testp only but want to make sure i am eatting right and fueling my muscle and feel great about myself again.

just weigh myself and I am 144lb/ my age is 28/ I am 5 '4" but how do i get my body fat?

I would like to achieve semi mass all around, nothing to crazy i would like to be 29 on my hips again from few yrs ago taking only testp but lost it all after not knowing what proper diet/ and pct is as well ran out of gear. but I am ready to do it right this time. trying to prepare and take caution before even thinking of cycle again.

fyi i will head to work out section after i get an idea of my diet.

[MickeyKnox]

you'll first need to determine your tdee.

then setup a diet with clean cals that are 3-500 less than your tdee.

then post it up WITH macros and allow other members here to respond/critique

adjust if necessary.

[MickeyKnox]

^^ when that's complete, head over to exercise forum for suggestions on exercise routine that will fit your lifestyle.

[discus]

ok thanks i will try to figure it out with the guide of the sticky at top and try my best but looks confusing also i will keep a log of my progress incase if i run into a snag.
i will report back tonight.

[MickeyKnox]

10-4 and good luck!

[--->>405<<---]

google body fat analysis for ur area as well as "Bod Pod" for ur area.

only get ur bf% chekd by bod pod or calipers (preferably 9 site)

[GirlyGymRat]

there is a 9 site caliper thread on the boards...i think fireguy posted it..and could be a sticky, but you can search for it. it is very well done with instructions including pics (of a hot chic)!

[discus]

ok mates I am back from the gym had them help get all my stats.

age 28
ht 5' 4''
146 LB
BMI-25.0
bf- 17.0
bmr- 1,598