(adsbygoogle = window.adsbygoogle || []).push({}); Hey, i am planning to get an 8pack by the end of this year. I would love to have a big chest, as i already have large biceps and triceps. I will start gym next week & i really need a good diet plan which would be possible to continue when i get back to school in september.

Could anyone please help me out? Tell me what supplements i should buy, what kind of steroids would be safe for my age? I will grately appreciate if somebody could be kind enough and think of a diet plan and gym exercise plan for me :p I know i'm asking for too much, but i'm in a huge turmoil. It would be rather pernicious if i took some unsafe stuff at my age, that's why i even posted this topic; i know that there are some smart people on this webste.
The reason for such a hurry is because my girlfriend is coming to me in the new year and i really want to suprise her (she lives in Poland btw)

Check my profile picture if you need to know my size or something. Also, don't be shy to ask me for my height and weight.

What's your argument?

Alright bro, first of all I hope you're joking about the steroids, if not; DONT.
So let's go; you join the gym, what do you do? You ask some expierenced trainer at the gym to make you a training schedule.
If there aren't any, I'll help you with that (I'll share my own schedule below, but I've been lifting for a year so I have a base..)

Second, the diet. I need to know what kind of bodytype you have, this is a rough example;
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Also take note of your weight, height, bodyfat etc every month, so you can see the progress (pictures too).

As for supplements, as a beginner (wich you are) I would recommend only to use WHEY Protein, the best brand out there IMO
is this one; GOLD STANDARD 100% WHEY PROTEIN

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This protein contains BCAA's, like amino acids, wich helps you build muscle better.
As for Vitamins, I take this (and recommend you too);
Fish Oil Caps (2 a day)
Multivitamine Capsule (with water, one a day)
Vitamine B Complex (2x 50g a day, this stimulates muscle growth)

As for other supplements, AFTER <------- you build a base (I would say 6 months), you could take creatine.
Please watch this video to know more about its affects;


Now, what you wanna do is find some good fitness channels on youtube to sub to,
the greatest out there is the hodge twins, here's their fitness channel (they have a bunch others though)
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Now, you say you want an 8-pack, listen bro, it's all genetics. Who knows, you could have a 4pack underneath that fat.
For you to have a four, six or 8 pack before the end of the year, you'd have to train those abs crazy and bring down your bodyfat bro.
I need you to ask the guys at the gym next week to measure your bodyfat, or you could do this yourself by using this;


A sixpack is obtainable at 12%, and the perfect bodyfat is 8.. (wich is at at edge of healthy )
[img]https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQkpVvAVYG8UZgWmUmT0jyrcaGLj3uxz 1LeBlupNiJUGKakWAPG[/img]

Now here's my training schedule, I've been making crazy gains and my skin at my biceps is torn now.. I didnt even take protein this year, last year I took some cheap ass protein without BCAA's, so even your Wallmart protein will be fine.


CURRENT WORKING POINTS;
- [x] WIDE PULL UPS IN THE NEAR FUTURE (FOR V-FORM AND WINGS)
- [ ] DEADLIFTS IN THE NEAR FUTURE (FOR FULL BACK)
- [ ] MILITARY PRESS (UNKNOWN HAVE TO LOOK UP)

- Monday: Chest + Triceps

3x12 Chest Press
3x12 Pectoral Fly (Inside + Whole Chest)
3x12 Incline Dumbbell Fly (Inside Chest)
3x12 Bench Dumbbell Pullover (Whole Chest)
3x12 Incline Dumbbell Fly (Inside Chest)
3x12 Bench Press
3x12 Bench Press Smith
3x12 Pectoral Fly (Outside + Upper Chest)
3x10 Dips (Chest Version)

3x12 Triceps Pushdown Bar
3x12 Reverse Grip Triceps Pushdown Bar
3x12 Triceps Pushdown Rope
3x15 Cable One Arm Tricep Extension
4x10 Skullcrusher
3x10 Dip Machine

- Tuesday: Back + Biceps

3x12 Hyperextensions (Back Extensions) with weight
3x10 Chin-Up
3x12 Rear Delt Fly
3x12 V-Bar Pulldown
3x12 Leverage Iso Row

3x12 Machine Preacher Curls
3x12 Hammer Curls
3x12 Cross Body Hammer Curl
3x12 Dumbbell Alternate Bicep Curl
3x12 EZ-Bar Curl
3x10 Machine Preacher Curls
3x12 Cable Curl
3x8 Hammer Curls

- Wednesday: Abs + Shoulders + Legs + Traps

3x21 Ab Crunch Machine
3x21 Medicine Ball Lower Abs
3x18 Dumbbell Side Bend
3x18 Alternate Heel Touchers

3x12 Shoulder Press (Machine)
3x12 Reverse Shoulder Press (Machine)
3x12 Dumbell Shoulder Press
3x12 Front Dumbbell Raise
3x18 Dumbbell Shrug (own version)

3x12 Hamstring Extension
3x12 Leg (Quads) Extensions
3x12 Seated Leg Press
3x12 Smith Machine Squats
3x12 Smith Machine Calf Raise

Thursday: Chest + Triceps

3x12 Bench Press
3x12 Bench Press Smith
3x12 Chest Press
3x12 Bench Dumbbell Pullover (Whole Chest)
3x12 Pectoral Fly (Inside + Whole Chest)
3x12 Incline Dumbbell Fly (Inside Chest)
3x12 Pectoral Fly (Outside + Upper Chest)
3x12 Cable Crossover
3x10 Dips (Chest Version)

3x12 Dip Machine
4x10 Skullcrusher
3x12 Cable One Arm Tricep Extension
3x12 Triceps Pushdown Rope
3x12 Triceps Pushdown Bar
3x12 Reverse Grip Triceps Pushdown Bar

- Friday: Back + Biceps

3x12 Hyperextensions (Lower Back Extensions) with weight
3x12 Rear Delt Fly
3x12 V-Bar Pulldown
3x12 Leverage Iso Row
5x5 Chin-Up

3x12 Dumbbell Alternate Bicep Curls
3x12 Hammer Curls
3x12 Cross Body Hammer Curls
3x12 Hammer Curls
3x12 Machine Preacher Curls
3x12 EZ-Bar Curl
3x12 Cable Curl
3x10 Hammer Curls

- Saturday: Abs + Legs + Shoulders + Traps

3x21 Ab Crunch Machine
3x21 Medicine Ball Lower Abs Exercise
3x18 Dumbbell Side Bend
3x18 Alternate Heel Touchers

3x12 Hamstring Extension
3x12 Leg (Quads) Extensions
3x12 Seated Leg Press
3x12 Smith Machine Squats
3x12 Smith Machine Calf Raise

3x12 Front Dumbbell Raise
3x12 Dumbell Shoulder Press
3x12 Shoulder Press
3x12 Reverse Shoulder Press (Machine)
3x18 Dumbbell Shrug (own version)

- Sunday: Abs HOME/GYM WORKOUT

3x21 [GYM] Ab Crunch Machine
3x21 3/4 Sit-Up
3x21 Medicine Ball Lower Abs
3x18 Dumbbell Side Bend
3x18 Alternate Heel Touchers
3x18 Dumbbell Side Bend
1xxx Plank

- Abs workout video (10 minutes, every day)

The abs video I am talking about is this one;


There's also a level 2, but NGU lets me only put 3 videos in apprantly. -,-

So you want to take roids to get ripped to surprise your girlfriend that lives in Poland.. Don't support what you're doing at all but all the best. Hope you achieve the results you want.

Now, if you need any tips or stuff for exercises, just hit up youtube. But the greatest database for this, is bodybuilding.com.
This thing they made here has helped me shitload for making my own schedule;
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Just scroll down and you can see all bodyparts, just click on it and you get the best exercises rated by their community .
Here's the level 2 sixpack video;

Here's some tips from the twins on beginning with fitness / weightlifting;



And if you ever need motivation, I myself am very inspired by Zyzz, the aesthetic king.
Went from ectomorph to Aesthetic perfection in a couple years, sadly he died in 2011.. many people
didn't get that his online personality was a troll just to gain popularity, he was in fact one of the nicest
guys and very intelligent.

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If you're inspired after this video, please watch this one afterwards;
[WILL POST IN NEXT POST ]

We're all gonna make it brah

If you need any motivational music after the videos above, I've made 2 playlists for my brah's in the gym;




Oh and again about the steroids, don't do em haha, your balls will shrink to nuts, dont think your gf will enjoy that huh

Optimum Nutrition* Gold Standard 100% Whey.

Gold standard was rewarded to ON for having the best protein in mixing, taste, and quality. But yeah I'd definitely recommend it, I've had no complaints with ON.