special_guest

I do not know if am on topic or not, but I have some questions and would like some advice on the detail of some guys who are good at.
I have 20 years, 1.83, 72 kg.
I started training at a gym this month and I've practiced martial arts ... sport that I recently started to practice again.
I have some questions:
1. In the period that I didnt do sports, like I gained some fat layer.
2. I have no idea what to do to get rid of the layer of fat on hips and lower abdomen. I lost a lot (from 78 kg to 72) and measures just fell.

3. I dont wanna have massive muscle, but fibrous and capable to develop explosive power and dynamic (as defined) -> What should I do to define and to develop well?
4. Main groups I want to grow are Trapesis, deltoid, dorsal Grand, triceps, biceps (brachial respectively) and forearms and chest (but do not want to make globular mass, but a more muscle fiber, where muscle has tonus).
5. If someone could give me, advise me to make a more complete workout structured in 3 days / week (for room force) and remain as grateful.
Thank you and I hope you can help me anyone: D

Big Guns

eat 5-6 protien filled meals that are a balance of Portein, Carbs, Fat. Train.

So basically you just want to train your upper body. Train each bodypart 1X/week.

Look around the threads....there is a lot of info that is VERY easy to find. If you have specific questions....please ask we will help!!

1quick1

The basics - read this before asking your questions