I would like to ask for advice on how to have a contoured body.

Let me explain, a young adult of 19, I weigh 75 kg for 1m84.

Three years ago I weighed 108. With a good diet and exercise I quickly lost all my surplus.

Today I am neither fat nor thin, but I would like to have a contoured body, I do not have a sagging skin despite the rapid loss of my weight, but let’s say it is not what it is either. ‘there are more “tense”.

I have a varied diet, I don’t overdo it.

What I would like is to have a more defined body, I have little love wrists and a little bottle as they say .. and I would like to lose them so that we can see pecs and abs and especially tighten my skin as much as possible with muscles if possible.

What kinds of food should I choose?

What exercises should I do to trace myself correctly and if possible quickly?

Would food supplements be possible if I did one to two hours of exercise on my weight bench every two to three days?

Because I can’t afford to go to a gym, luckily I have a bench with weights etc. to do all types of exercises. (But it does not serve me much since I do not know what exercises to perform or how often …)

If supplements could help me to trace myself without gaining too much mass, which ones?

Here, I hope that your comments will enlighten me on the subject,

Thank you in advance,

Adri.