I've been working out for almost half a year now and i need a program that would work for me. I'm 155 pounds, 5"10 (slim build). Can someone help me put a program together (without using supplements).

Has anyone tried the 10x3 6x4 exercises ? whats ur results? do they actually work better than 10x3? not just in theory but anyone ever get better results??

K so ill cut down on meats so i dont get too much fats and drink more protein supplement so i dont lose out on protein content as well. is that ok?

Right now im getting to the point where muscles are at the size i want them to be. Now i just want to build muscle tonus but dont really know how. Could someone tell me a few things i could do? maybe some workout changes or what to eat. Thanks