Any advice would be awsome!

[toxicen]

Hello!

I first of all im not a pro at working out or anything i just started above a moth ago, Becuse of a model job offer september. Il have to get ripped if im going to have a shot at the job. So 6/8 pack is needed. And more lean/bigger shoulder/arms/chest

Age 22
Weight 172lbs/77kg
High 186cm
Bodyfat 11%

Diet

Meal 1 -8eggwhites 1/2 cup vegi 1/2cup oatmeal
Meal 2 -Whey gold 100% 40grams and 20g fish
Meal 3 -1 chicken breast and 1 sweet potato with green salad
Meal -Post work out Shake
Meal 4 -Ligt cottage cheese 1 cup and 4caps 100mg fish oil
Meal 5 -100g Beef or fish (ie, salmon, trout) 2 cups vegis 1/2 cup brown rice
Meal 6 -(Before bed) 1/2 cup oatmeal and some protein powder

Suplements
Whey tech gold 100%
NO-xplode Pre workout

Work out

Monday
Shoulders, Cardio, & Abs
- Shoulder Press - 5 x 10,8,6,6,4
- Side Lat Raises - 3 x 12
- Front Lat Raises - 3 x 12
- cardio - 20 min run
- Abs

Wednsday
Chest, Cardio, & Abs
- Bench Press - 5 x 10,8,6,6,4
- Incline - 4 x 10,10,8,8
- Decline - 4 x 10,10,8,8
- Cable Crossovers - 3 x 15
- cardio - 20 min run
- Abs

Thursday
Back, & Abs
- Wide Grip Pull-ups - 4 x max
- Row - 3 x 12
- Lat Pulldown - 3 x 12
- Seater cable rows - 3 x 12
- cardio - 20min run
- Abs

Friday
Legs
- Leg Press - 3 x 15,12,10
- Leg Ext. - 3 x 15
- Leg Curl - 3 x 15


Saturday
Easy Arms(Bicep,Tri)
-Abs


Any tip to get more ripped before Sept is greatly appriciated!
Willing to take any supplement to get more ripped before aug.

Regards


2 weeks in

http://img5.imageshack.us/img5/8074/picture10ur.jpg

5 weeks in

http://img687.imageshack.us/img687/3907/picture12de.jpg

[Edit] : Forgot to mention, Thinking about going for a 6 week cycle of anavar ( Have no experience with those things at all!) So any tips thanks

[baseline_9]

Hello!

I first of all im not a pro at working out or anything i just started above a moth ago, Becuse of a model job offer september. Il have to get ripped if im going to have a shot at the job. So 6/8 pack is needed. And more lean/bigger shoulder/arms/chest

Age 22
Weight 172lbs/77kg
High 186cm
Bodyfat 11%

Diet

Meal 1 -8eggwhites 1/2 cup vegi 1/2cup oatmeal
Meal 2 -Whey gold 100% 40grams and 20g fish
Meal 3 -1 chicken breast and 1 sweet potato with green salad
Meal -Post work out Shake
Meal 4 -Ligt cottage cheese 1 cup and 4caps 100mg fish oil
Meal 5 -100g Beef or fish (ie, salmon, trout) 2 cups vegis 1/2 cup brown rice
Meal 6 -(Before bed) 1/2 cup oatmeal and some protein powder

get this in the diet forum, it definatley needs work, u need o post up macros for ur meals and ur tdee

Suplements
Whey tech gold 100%
NO-xplode Pre workout i would save ur money and spend it on eggs

Work out

Monday
Shoulders, Cardio, & Abs drop the front raises and replace with rear delt movement, front delts get plenyt of work when pressing
- Shoulder Press - 5 x 10,8,6,6,4
- Side Lat Raises - 3 x 12
- Front Lat Raises - 3 x 12
- cardio - 20 min run
- Abs

Wednsday
Chest, Cardio, & Abs Too much volume for chest, i can hit chest in 10 sets, i would reccomend 12 sets, drop the cables, dropp the abs,dont train abs 2 days on the trott. If u can ur not training them hard enough

- Bench Press - 5 x 10,8,6,6,4
- Incline - 4 x 10,10,8,8
- Decline - 4 x 10,10,8,8
- Cable Crossovers - 3 x 15
- cardio - 20 min run
- Abs

Thursday
Back, & Abs Deadlift, Barbell Row, Close grip pull down,shrugs, less reps, keep reps between 6 and 12
- Wide Grip Pull-ups - 4 x max
- Row - 3 x 12
- Lat Pulldown - 3 x 12
- Seater cable rows - 3 x 12
- cardio - 20min run
- Abs

Friday
Legs do u realise that ur performing 50% less sets for a muscle group that is 100% larger than chest, squat, leg press, leg curls or straight leg deadlifts would be a good start
- Leg Press - 3 x 15,12,10
- Leg Ext. - 3 x 15
- Leg Curl - 3 x 15


Saturday
Easy Arms(Bicep,Tri) Easy arms???!!! What LOL, barbell curls, dumbell curls, hammer curls, pushdowns, scull crushers, dumbell extensions, choose 2 exercises per muscle n hit 5 sets each exercise
-Abs


Any tip to get more ripped before Sept is greatly appriciated!
Willing to take any supplement to get more ripped before aug. dont rely on any supps, they wil not help you, you need to sort ur diet and training out, thats the only place 2 start

Regards


2 weeks in

http://img5.imageshack.us/img5/8074/picture10ur.jpg

5 weeks in

http://img687.imageshack.us/img687/3907/picture12de.jpg

[Edit] : Forgot to mention, Thinking about going for a 6 week cycle of anavar ( Have no experience with those things at all!)ur not ready to cycle yet So any tips thanks

see bold, not being harsh, just straight to the point

[baseline_9]

Didnt see ur pics before

Forget anything about AAS at the moment

Get in the diet forum, i promise that milk and squats is more usefull than AAS to u m8

you dont need to get 'ripped' you need to pack on size if u want to look good

[toxicen]

Thanks baseline for the advice baseline much appriciated! I kinda got that diet from my local trainer wich also is under the same contract from the firm that im getting the model job from. So i doubt he would be wrong but il keep looking. I dont need to get alot bigger just some. And iv been reading about not taking any AAS here but then again, my trainer said it will help :P so kinda confused!

Regards

[BigBuck6]

As baseline stated above, you DON'T to get RIPPED you NEED to ADD SIZE. With the proper diet and routine you should be able to add mass very fast considering you are kinda "delicate" now, no offense. AAS should only be used in my opinion after you have hit your genetic limit or in that case even seen any of your genetic potential. In the process of added lean mass your body will ultimately become more metabolically active (since muscle is a metabolically active tissue) meaning you will shred fat just by having more muscle on your frame. Any trainer that suggests AAS in your situation (amateur) is a kook and should be beaten bro! Reread the changes that baseline made to your routine and remember a workout without INTENSITY is nothing more than a chore. Leg day use heavy compound exercises and lift until you puke or close to it! To finish off your leg day grab some heavy dumbbells and perform farmer walks where you do laps with you knees slightly bent (google it) to really burn those quads.

[baseline_9]

Thanks baseline for the advice baseline much appriciated! I kinda got that diet from my local trainer wich also is under the same contract from the firm that im getting the model job from. So i doubt he would be wrong but il keep lookingYour local trainer does not give great diet advise, do ur own research and get that diet in the diet forum. I dont need to get alot bigger just some. And iv been reading about not taking any AAS here but then again, my trainer said it will help :P so kinda confusedLet me help you out here, everything that i have heard from ur trainer is balls! DO ur own research and dont listen to Personal Trainers(unless u kno they are the real deal), ive got the qualifications, so have the other 20 thick morons that were on the course with me!!!

Regards

see bold

Eat, sleep, train

If u can master the above, you can be whatever you want to be