No problem M8.

Source is Vitas - The 7th Element. Shit is years old but blowing up recently.
www.youtube.com/watch?v=PWmfNeLs7fA

Thank you so much. Jesus Christ, I can't stop laughing. I've got a weakness for silly noises and faces

No problem M8.

I'd be willing to bet its most just this " do you guys just think it's funny the way he said "communist faggot""

Wow. Dunno what I love more, your eyes or your jacket.

smooth moves bro

Legitimately still undecided. It's a really nice looking jacket.

are you gay or just trying too hard

You better watch your mouth before I break off a piece of my ass on your dick

The thing that bugged me most is that we genuinely liked each other but A. she had multiple personality syndrome and i didnt care i said id take care of her. B.I feel cheated thats all.

If you have access to a weight room, The cliff notes version of Starting Strength I run and recommend is
Workout A:
Squat 3x5 (3 reps of 5 sets each)
Bench Press 3x5
Barbell Row 3x5

Workout B:
Deadlift 3x3
Overhead Press 3x5
Pull-ups- 3x burnout. If you can do less than 3, use the assisted pull-up machine. There's no shame in that

Alternate A and B on days lifting, and lift 3 days a week (so as to have a rest day between each lifting day). Start with a weight for each lift that is heavy enough to give a decent amount of resistance, but still decently light. In the beginning, you want to make sure you're getting the form down for each exercise. Every workout, do 5 pounds more for the upper body lifts, and 10 pounds more for the lower body lifts. This is the amount of progression new people can achieve and it is amazing.

That's the cookie cutter method for anyone I point to, and also the one I've run successfully and will be getting back on after I heal from shoulder surgery (not a lifting injury, had a couple brutal hockey dislocations that mangled the ligaments in there). If you can't get to a proper weight room with barbells and a rack, then the next best thing is dumbbell substitutions for each of those lifts.

So doing just the main 3 each day may not sound like much now, but run it for a while, go through a few repetitions where now you're squatting 50 pounds more only a month later and you'll realize that the main goal of this program is to get your big lifts (aka the biggest and most useful muscles) strong fast, then you can start working on other stuff. If you have the energy and time and it's not affecting your recovery, then you can add supplementary stuff in after the main 3. Different forms of them (incline bench, dumbell overhead press, front squat, ect) or even isolation vanity work like bicep curls, tricep extenstions, calf raises, shoulder flyes. Another good thing to do would be some extra core work like planks or ab roll-outs being the best.

Perfect, thanks a lot

"More toned" is kind of actually a myth. It's simply a ratio of fat to muscle on a certain area of the body (along with a small component of resting tension that doesn't really come into play until that muscle to fat ratio is already low and is also largely genetic so not to be worried about now). So to get that toned look it's basically a matter of either losing fat while maintaining muscle, or putting on mass with a larger percentage being muscle than you currently have.

Assuming the lose method, running as you are and possibly eating just a smidgeon less will work fine. Then you just have to get your body to hold onto (or make newbie gains) the muscle in your upper body while you burn some fat being in a slight energy deficit. Really, the best way of this is lifting a weight requiring the body to use its largest muscles in a natural motion, with a resistance level that allows you to get 3-5 sets of 5 repetitions with moderate (60-90 second) rest between each set. Do not worry about getting big or bulky. Literally no one has ever done that on accident, much less a female as hormones don't allow it. That takes years of dedication to that goal, and more often than not enhancing drugs on a woman's part.

Now, if you don't want to get access to a gym for these weights either because of feeling to awkward to go or monetary reasons, just remeber that something is always better than nothing. Find body weight (or use household things as weight) exercises that are challenging enough to get no more than 12 reps out of and do them. That's enough to signal the body to hold onto the muscle rather than burning it for energy alongside the fat.

Things like push-ups, assisted pull-ups, bench dips, rows, chest flyes, curls, overhead press, tricep extensions. if you can do 20+ of something, they're too easy and not doing much good. As said, find household things for weight if you need to and even get creative.

Awesome thanks. Free weights 4 days a week it is. Any recommendations for specific exercises to do?

If you have access to a weight room, The cliff notes version of Starting Strength I run and recommend is
Workout A:
Squat 3x5 (3 reps of 5 sets each)
Bench Press 3x5
Barbell Row 3x5

Workout B:
Deadlift 3x3
Overhead Press 3x5
Pull-ups- 3x burnout. If you can do less than 3, use the assisted pull-up machine. There's no shame in that

Alternate A and B on days lifting, and lift 3 days a week (so as to have a rest day between each lifting day). Start with a weight for each lift that is heavy enough to give a decent amount of resistance, but still decently light. In the beginning, you want to make sure you're getting the form down for each exercise. Every workout, do 5 pounds more for the upper body lifts, and 10 pounds more for the lower body lifts. This is the amount of progression new people can achieve and it is amazing.

That's the cookie cutter method for anyone I point to, and also the one I've run successfully and will be getting back on after I heal from shoulder surgery (not a lifting injury, had a couple brutal hockey dislocations that mangled the ligaments in there). If you can't get to a proper weight room with barbells and a rack, then the next best thing is dumbbell substitutions for each of those lifts.

So doing just the main 3 each day may not sound like much now, but run it for a while, go through a few repetitions where now you're squatting 50 pounds more only a month later and you'll realize that the main goal of this program is to get your big lifts (aka the biggest and most useful muscles) strong fast, then you can start working on other stuff. If you have the energy and time and it's not affecting your recovery, then you can add supplementary stuff in after the main 3. Different forms of them (incline bench, dumbell overhead press, front squat, ect) or even isolation vanity work like bicep curls, tricep extenstions, calf raises, shoulder flyes. Another good thing to do would be some extra core work like planks or ab roll-outs being the best.

Perfect, thanks a lot

If you lose weight then your upper body will decrease in size as well, if you want to have your upper body the same size as it is now but more toned and with muscles then you'll definitely have to work it out.
Do calisthenics to not get too "bulky" (but it's pretty unlikely that you will to begin with, it's not that easy).
Shoulder width push-ups,
Palms in chin-ups (if you can't do a chin-up then do negatives until you can)
And you could take it a step further and do more variations of those exercises if you're looking to work more than your arms. You'll gain size at first but not for very long unless you add weight or increase time under tension after a while, but that's further down the road.