how long.........advice needed

[Chopper23]

if i eat right and train hard 4 to 5 times per week roughly how long would it take for me to see results like the second pic.
and no jokes about me please, i know im not big at all, hence the reason im here hahaha

 

[AngryMuscles]

welcome bro!

so what's your routine? any history in lifting?? details bro. kind of hard to tell it for you

 

[Chopper23]

monday
Bench Press 3 x 6-8

Incline Press, or incline Fly 2 x 10-12
Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12
abs 100 sit ups


wednesday

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 100 sit ups


thursday

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers
abs 100 sit ups

saterday
Bench Press 3 x 6-8

Incline Press, or incline Fly 2 x 10-12
Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12
abs 100 sit ups

diet plan

Meal 1:
Lean Protein steak, tuna, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein, creatine

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
protein Shake

 

[Miss Muscle]

Judging by the pic you don't want to gain any mass.....just lean out. (Or very little mass anyways)

Your diet looks good....maybe one or two more servings of fat though. If I were you I might up my cals for a while until you gained mass, and then lean out by cutting calories and increasing cardio.

 

[outlawtas]

What are you doing on a bodybuilding forum? You need to go to a Meth/Heroin forum and ask them. 130lbs @ 6% bf doesn't look good on anyone male.

lol @ guys who watch movies then come to forums and say "I wanna be like Brad Pitt/Edward Norton/Vin Diesel/All the guys from 300".

Sorry, just my pet peeve.

 

[Miss Muscle]

What are you doing on a bodybuilding forum? You need to go to a Meth/Heroin forum and ask them. 130lbs @ 6% bf doesn't look good on anyone male.

BWAHAHAHAHAHAHAH!!!!!! I'm sorry but he kinda has a point. The picture you post is very unattractive. But we'll help you anyways!!!!

 

[Chopper23]

hey guys i didnt mean to kick up a fuss here, that pic was just an example of how i want to be cut and as you can see from my pic im not.
thats all im not trying to be brad pitt or anyone else so sorry if i came accross that way.

thanks for your advice miss muscle

 

[AngryMuscles]

i could suggest bulking a year then cutting down. I was like that back then...or even worse.

 

[Double3]

What are you doing on a bodybuilding forum? You need to go to a Meth/Heroin forum and ask them. 130lbs @ 6% bf doesn't look good on anyone male.

.

That is some funny shit right there man.

 

[outlawtas]

hey guys i didnt mean to kick up a fuss here, that pic was just an example of how i want to be cut and as you can see from my pic im not.
thats all im not trying to be brad pitt or anyone else so sorry if i came accross that way.

thanks for your advice miss muscle

Haha, I was just busting your balls man. If you want to get ripped, cardio and diet are the key, along with dedication. Honestly though you would look great with a few more lbs of muscle on you, I know a lot guys don't want to be huge, but 10lb of muscle would really fill you out without making you look "bulky".

It's hard to say what you should do right now, because your pretty skinny (no offence) so you could either cut up, bulk up or try to do both at the same time. With your stats I'm sure you could add some muscle and cut some fat in a decent period of time.

Your diet looks on par for your goals however your training seems off. For major body parts (chest, back, etc) I would suggest 3 sets as opposed to the 1 or 2 that your doing. The actual exercises you are doing are good, but I don't think your doing enough. Many guys are scared of overtraining, but 1 set of deadlifts really isn't going to do much for you except maybe warm you up. I do 4 sets of Deads, progressively getting heavier, including 1 warmup.

Your reps are in the right range but make sure that your weigh is as well. IN other words, the last rep you do should be very close to failure or at failure if you have a training partner. Increase/decrase the weights accordingly.

Also, only work muscle groups 1 time a week. So if your on a 4 day split it would look like this:

Monday - Bench/Triceps
Tuesday - Back/Biceps
Wednesday - off/cardio
Thursday - Shoulders/forearms
Friday - Legs
Sat/Sun - Cardio
Mon, tues, thurs or fri - cardio if you like. Abs can be worked EOD.

I prefer a split like this because it has a direct and indirect workout:

Monday - Chest/Bi's
Tuesday - Back/Tri's
Wed - off
Thurs - shoulders
Fri - Legs

That way some muscles get indirect work, so as not to overtrain them.

 

[Double3]

Actually the sets reps he has there will be just fine

I would go Mon Wed Fri though

 

[Double3]

You're routine looks like one of IA's hardgainer routines. http://www.steroidology.com/forum/showthread.php?t=56428

I would stick to either the first or second one. No reason to throw in any extra ab work. Make sure you get 1.5-2g protein/lb.(preferably the higher range)

 

[Chopper23]

Great advice fellas, i agree outlawtas2 i really want to add 10 to 15 lbs of muscle, for my height of 6ft 2 i need to bulk out abit more to look better proportioned.
I think im just about ready now to finally start making progress thanks to the advice from this forum.

ive started eating more like i was told in a previous thread and im already starting to feel like im putting on some bulk, whether its in my head or not i don’t know but i do feel much better. haha
il be sure to post up my pic in a few months to see my progress.

 

[outlawtas]

Great advice fellas, i agree outlawtas2 i really want to add 10 to 15 lbs of muscle, for my height of 6ft 2 i need to bulk out abit more to look better proportioned.
I think im just about ready now to finally start making progress thanks to the advice from this forum.

ive started eating more like i was told in a previous thread and im already starting to feel like im putting on some bulk, whether its in my head or not i don’t know but i do feel much better. haha
il be sure to post up my pic in a few months to see my progress.

I'm sure your going to pleasantly suprised at how fast your physique will improve with strict diet and training...it's when you get around the 200lb range that progress really drops off. But up to around that, it's all gravy!

 

[Aztech]

where you are, you could easily put on 40lbs in one year from eating more and lifting properly. Once you get it all in check, it'll come so quick. You'll be looking back in a year thinking, fucking eh!