(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.

I watch him too! BEASTMODE JONES!

So here's an explanation of bodytypes;
ECTOMORPH;


Typical traits of an ectomorph:
Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.
MESOMORPH;

Typical traits on a Mesomorph:

Athletic
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

ENDOMORPH;

Typical traits of an Endomorph:

Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

So after all this, I need you guys to go here and fill it in;
You must login or register to view this content.

If you don't calculate in feet and lbs in your country, use google to convert it.
Whatever comes out at the above links (for example, 1800 BMRl) is what you're gonna need. Now go to this link with your kcal number, for ex. 1800 BMR, and divide it by whatever fits your lifestyle, or what you are going to be doing starting RIGHT NOW;

Harris Benedict Formula:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So for example, your BMR is 1800 and you exercise 3-5 days a week, you put this in your calculator; 1800 x 1.55 = 2790

This number means every day, if you eat 2790 kcal (calories), you will stay the same weight. If you go above that number, you will gain weight, below the number, lose weight.

For bodybuilders, there's two types of seasons; Cutting period, and bulking period.
In bulking period, you gain alot of mass, put on weight, to become bigger (as in more mass and not being skinny). This is recommended for the ectomorph beginners. After a while when you think you are big enough, you will not only have gained muscle, but fat too. Here's where the cutting period starts; you start doing more cardio and lower your diet to below that 2790 kcal example number we have above. That's how you get these results;
You must login or register to view this content.

Now for exercises, as beginners I'd reccomend you guys try and build a solid base first, then after you have achieved this, go over and use a bodybuilding type of training schedule (I prefer 2 muscle groups a day, so;
Monday; Chest + Triceps
Thuesday: Back + Biceps
Wednesday: Legs + Shoulders

and then I'd start again;

Thursday: Chest + Triceps
Friday: Back + Biceps
Saturday: Legs + Shoulders
Sunday: REST (I will get more into this in my next post)

So now that we know a bit more about the food side, let's talk intake. Please, please make sure to remember the following as I myself didn't know this for a long time; Your body can only take 20-30g (alot of pepole think 20, alot 30 etc) of protein every meal. Example; You take a meal with 20g protein, your body absorbs this and helps you fix your muscles (this is how muscle growth works, watch the video below..)

If you take over 20-30g of protein a meal, that protein will be put to waste by your body and its actually very bad for your skin, causes acne also.. so don't go taking 2 protein shakes at ONCE CAUSE IT AINT GONNA FUCKING WORK LOL.

The right amount of time between meals is 1 hour, so if you start off the day with a protein shake, wait an hour before taking your next meal cause you're full on the protein side.

Talking about protein and fixing your muscles after doing a hard workout where you damage the muscles, rest comes to mind.
Rest is very important for building muscle guys, keep in mind, your muscles grow when you rest, now when you're working out.

For beginners, I'd recommend doing a full body workout to build the base. Please ask the personal trainers at your gym to make you one for free, and if they wont, you can make your own one or ask (pm) me.

By building the base, you can afterwards proceed to train certain body parts a day as I explained earlier. Also something I'd like to adress; noob gains. In the first couple months of your training, you will (if you're doing it right and you are dedicated to your goals) see noob gains, this will be the fastest gains you will see in your life (unless you're a steroid junkie). I'm hoping this will push you guys even more to pursuiting your goal of your desired aesthetics.

Stay motived guys, never give up, and train hard. Next, the WAY of training. I see alot of guys in my gym (mostly teenage kids) going INSANE on the machines. For example; the preacher curl.

You must login or register to view this content.

They take an idiot amount of weight, they sit down WRONG, and they swing that bitch around like crazy. Let me tell you this;
the most important things while working out are the following;
1. FORM (doing the FULL MOVEMENT, activating the FULL muscle, in good pace, not FAST)
2. Muscle-Mind connection (FEEL what you are training...)
3. Weight (dont go crazy, your form is MOST important!!)

This guy, Kai Greene, has these exact same thoughts. And he sure as hell knows what he's talking about brah's.
Just watch his videos and you will understand;



This is exactly what I meant, form and mind muscle connection is everything. The weight comes after that!
Don't try to look cool in the gym, you're there for YOU and to better yourself, not to act though and get shit out of it.

take clen, melts fat away i love it, then use tren to bulk back up, if you need cycle help message me

It's for all the guys looking at the thread, the top part was meant for you D-=
And it aint shit :unsure:

WOW! That's one long answer :p My body type can be seen on my profile picture. Also, i will send you my dimensions tomorrow...would that be ok?

Cheers for this awesome answer bro :p Firstly, how do i know my body type? checking out my profile pic might help. Secondly, i will send you my measurements tomorrow... will that be ok with you?

Cheers for this amazing answer :p Ok, well... how do i know my body type? See my profile picture, and you will see that i'm a quite muscular person I will send you my dimensions tomorrow. Would that be ok with you?