Hey guys I hope all is well this group has really helped me navigate being a better man. So i just want to say thank you. Here is my thing I am getting in great shape now I have lost a lot of weight and been running and walking a lot. I have been going to the gym and lifting but im not sure how heavy I should be going and what kind of body type I should be striving for. I am about 6'1 185 right now 11 percent body fat. I have more of a longer lean frame so im trying to figure out how to get more definition any advice?