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HI I'm PK. It's a long story and I'm not going to tell it. Last time I weighed myself was 8 days ago and I came in at 90kg / 199 lbs. I'm not looking to lose weight, only lose fat and strengthen (not bodybuild or sculpt) muscles. I've never tried to do pull ups or chin ups, or even dared to bench press. I am young, 16, and therefore not looking to gain "sex appeal" although it would be nice to be noticed. I believe I have terrible form due to spine problems, and I need to start a program for training compound muscles and not relying on machines like tricep extentions and leg press. The only compound exercise I do is probably squats on this type of equipment: Squat Machine (it's not the exact machine but its practically the same) If any trainers or anybody could sort me out with a program, I'd be amazingly grateful. PK