anybody to help

[bbo]

hi i'm a new guy so bear with me here. I'm 6'1 14st 6lb and about 24% body fat, it just wont shift. I've been going to the gym for quiet a while and if i lost the body fat i would be happy with my current size. I'm not a small guy by any means but i just want to be able to see what i have got, i need definition!! Any help/advice/diet tips/training programmes etc?

 

[Myztek]

What's your current routine and diet? Like, how many days a week do you workout, and what muscles? What do you usually eat during the day?

 

[bbo]

diet is mainly eggs and chicken, dont really snack at all. Try to work out every day alterating muscle groups and cardio work. Mainly focusing on my upper body as my legs are already toned - rugby player.

 

[BulkMeUp]

Definition comes from diet. You need to take a very close look at your diet. I suggest you study the sticky 'guide to...' and then post a diet plan, meal by meal with all cals and macros along with your stats and goals for a critique.