how do I get cut and defined muscles, lose baby face, and increase

read the sticky. decrease bf%. lift heavy. supplement test.

>>42663347
those are the stats of a grill, there is no hope for you

>>42663347
calorie deficit of 500 cals, lift for at least an hour of that free time.

File: Formula.jpg (53KB, 500x500px) Image search: [Google]

53KB, 500x500px

Supposedly, dietary cholesterol and vitamin D, with hypertrophy training (6-12 reps).

artofmanliness.com/2013/01/18/how-to-increase-testosterone-naturally/

>>42663447
>>42663413
>>42663355

Thanks for replies anons
>>42663375
Surely there's hope for me...right?

>>42663643
>Surely there's hope for me...right?

only if you start injecting test srs, I'm about to as well after 3 years lifting

>>42663347
work out 4 times a week: legs, chest, back, shoulders. arms and abs aside. raise protein to at least 2.3g per kg/bodywheight (2.5-3g is fine). fats should be consumed at 0.5 to 0.8 per kg/bw (you need fats to produce hormones). carbs should be kept as low as possible and should be consumed around the workouts. like anon said, deficit of 500kalories is fine aswell. add some cardio, for example hiit. keep in mind that you will loose a small amount of muscle since you dont take any roids. eat healthy and ditch fast food etc.

>>42663643
how old are you? any chances of growing?

>>42663748
18 anon, I've been the same height since 8th grade I highly doubt I'll get taller

>>42664047
your growth plates most likely haven't closed though. hop on hgh, or you'll regret it for the rest of your life.