bro come on... your making it impossible to answer you and making it extra work for others to help... thats not right... you cant be so vague... we need stats, goals, etc... think about how that sounds bro.... age/height/weight/body fat? goals??
Better result for what? You have to give us more here buddy. What is your complete stats and goals? What are you trying to accomplish? Need height, weight, and your bodyfat level to go with your age