Can someone grant me a workout diary I could uncultivated to lower body excess weight %?

1. I need a workout plan close to when I should workout and what days
2. I need a banquet plan I could fallow that would relief lower body fat percentage to
3. and could you put in the picture me how long it will take
I am 5'9" and substance 190 pounds and am 18% body fat I want to capture to 8% so if you could help me I would be ever gratefull!Can someone grant me a workout diary I could uncultivated to lower body excess weight %?
what you call for to do is find a personal trainer in your nouns, and schedule a personal consultation.
I reckon you should consult with a personal trainer.