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  1. Hi everyone, Just posting on here for the first time, would appreciate any direction anybody could point in, if my thread would better be posted somewhere else or if there other other threads already answering my questions. Basically I’m just looking for advice on the best work out and diet likely to get me the results I’ll achieve, Ive gone to the gym just generally for a year or so and seen results just doing my thing but I know I could be doing better. Anyway, I saw the photos I’ve attached to this of a person I know he uploaded. They stated they achieved this in 12 weeks, “from under eating and over training, to training less and eating more”. Basically his before photos look similar to where I’m at now, and the after photos — well, where I want to head towards. I’m a 23year old male, roughly 174cm, currently weigh 78kg. Currently I’ve been doing (with some slack the last couple months if I’m honest); cable-Rows, squats, overheads, bench presses, dips, and chin ups all on roation, generally spend 1.5 - 2 hours at the gym, 3-5 of the above exercises, five sets of five with two minute breaks, adding 2.5kg to weights after every three sessions (I would go to the gym every second day, followed by two days off after the third session— also I don’t deadlift due to issues with my back). Ideally I suppose I’m looking for broad/defined shoulders and back, more defined stomach/abs & pecs, as well work on my arms and legs.. yknow generally just like an all over an athletic physique (like a tennis player or swimmer? Lol) not necessarily a bodybuilders one. I haven’t really paid much attention to diet, which I’m hearing is more and more key to this thing — id generally just have a protein shake after a work work. Anybody been in a similar position and/or able to advice me on a routine and diet that would help me get these results? Or just a point in the right direction? It’s all appreciated, cheers everyone
  2. Chasing Elves 10k

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