I want to get ripped but need help

Don't know where to start and what supplements to take. Any help is appreciated. How long does it take?

 

Fuck up you dumb cunt it depends how long you train every week etc take the power builder supplements before a work out if you don't do a work out you gain weight.

 

What should I be eating

 

I have decent biceps and a '6 pack'. I just played sports for lots of years. I almost NEVER eat fastfood or very sugery food. I run often and do a lot of cardio. If you want to be ripped naturally do it my way . Otherwise do a lot of bicep curls, lifting, pushups and protein supplements with a high protein diet to become ripped.

 

Lol i also have a 6 pack you don't need to be that strict on your diet don't eat to much shit but I eat any shit i want just go to the gym and see what they tell you to do, you i do sit ups, press ups, weights and weight machines. Go try and get a schedule type of thing they give you and it'll tell you what excersizes on what to do.

 

Im not ripped but am on the way to being it ive got shit loads of muscle mass though so i can tell u how to gain BOTH muscle mass AND Toneage..

Okay first if you want to have bigger muscles before you rip them this is the way to get the muscle. For abs (six pack) i would get a single weight disc and start with a small weight i.e. something lin the order of 5kg. then using either a sit up bench or just the floor do sit ups just raising the shoulders so ur elevated off the floor not so far that your sitting because that wastes the purpose of the exercise. while doing the sit up both hands should be on the weight disc and the weight disc should be held up in your midriff.. between the abdomiinal region and the thorax. Do a set of 14 reps (repititions) for this. then get a heavier weight disc take a 30 second break and do the same but instead with 12 reps. Then keep going but remember to only SLIGHTLY increase the weight your using everytime. stop once you seriously cannot physically lift the weight and your body from the floor... Now you know youve done a serious AB workout!

Okay for the Biceps, Triceps, 'wings', 'pecs' and god knows what else...
Okay for biceps there are two options both equally as effective but for different peaks. what do i mean by peaks? peaks are points in ur muscle which determine its size in short.. Bicep has two peaks hence BI, tricep has three .. hence TRI. To work these two and three peaks remember for any exercise relating with these muscles you should be performing each rep VERY SLOWLY hence to maximise output at each peak.

BICEP CURL and HAMMER CURL. okay starting with the bicep curl stand up straight legs shoulder width apart and do the same increasing weight method as before starting with around 5kg going to however much you can take. Initial amount of reps should still be 14. With dunbell in hand, slowly lift the weight through close to 160/170 degrees until your bicep blocks it going further then SLOWLY go back to the original position because you are working out no matter which way the arm motion is going. Do this with both arms... both at the same time or one at a time doesn't really matter.

Hammer Curl requires u to be sitting straight in a chair .. by straight i mean block straight.. straight back and neck. allow the arm with the weight in it to hang over teh side of the chair towards the floor
then rotate hand so the dunbells spindles are at 90 degrees to the body i.e. facing the way you are facing. then lift the dunbell through to your shoulder slowly til the dunbell is either touching or above your shoulder. then bring it down.

Triceps.. i strongly reccomend doing press-ups for because this exercise is also GREAT for cardio and for trimming down body fat.

for Pecs press ups are great for. But sticking with the dunbell theme you can do an exercise which would be great if you had a bench for but you can use the floor or even a deck chair. so lie down on your back having dunbells in BOTH hands this time and lift up as with a bench press but when you start arms should be level with your bodyin line with shoulders and arms facing up so dun bells already straining on your arms THEN push up. as you push up your arms should straighten up so the dun bells are side by side (touching if you like) high over your chest. It is also important to this exercise slowly in case of training the inner and outer chest muscles.

A further exercise for pec trianing is the inner chest fly. be lying down again dunbells in both hands and in the same position as with the previous exercise but rotate the hands so the dunbells are running parallel with the body as with the hammer curl and thenpush up so the dunbells meet arching over the chest and then bring back to position.

These exercises are no replacement for real cardio training and exercises like running and swimming will give you more toning than you could comprehend. Swimming especially uses EVERY muscle in your body so i would recomend you head down toy our pool if you can swim.

Cycling is good for trying to lose body fat and running is more for lower half body toning and mass building..

And addressing the supplement issue. you don't need to use supplements unless your training for a body building contest or something.. Because supplements DONT help you tone they help you MASS BUILD

TONING

Every exercise mentioned above i said start with a low weight. to tone you start with the highest weight you can manage and do around 6 reps of it. Then as the weight decreases do more reps..


The best exercise is a short one so remember to keep your work out short and snappy. and don work out everyday give your muscles a day or two to build muscle fibres before hitting the work out again.

And yea watching your diet is a really good idea don't eat too much of anything Protein foods are meat and eggs DONT EAT TOO MUCH OF THEM if you dont use the protein you ingest it is converted into fat... Further Cheese is something you shouldn't overdose in as it is full of fat. Pasta is only relevant to those people who are planning on runnin marathons so don't go all out on your carbs..

erm thats about all you'lll need to know... i think enjoy

 

Don't worry about supplements now, It's all about eating right and lots of exercise, weights are good, but the best thing you can do is run. Nothing complicated just run.

Also I highly suggest a sound eating plan, at the most basic level, for breakfast eat like a king, for lunch eat like a prince and for dinner eat like a peasant.

Best of luck, plus if you want any more help you are more than welcome to pm me.

 

If you want to look ripped i'd suggest doing a normal workout routine, but you're going to have to change eating habits. A lot more vegies and a lot less crap.

 

I have a friend that has a 6 pack naturally. He plays WOW all day, he never eats healthy food and yet he has an insane 6 pack. Like its not some weak looking 6 pack, it looks like hes been working out at the gym all his life.


Anyway, at the gym i used to go to, they sold some Body Building stuff that'd help you get ripped. Its powder you mixed with water, some people like the taste but i think it tastes like shit and almost makes me throw up. So i hold my nose when i drink it with a fresh glass water right next to me so as soon as i drank that crap i could straight away wash away the after taste.

 

You cant just take supliments and expect to be big,Eat eat AND EAT MORE is the first step....
Eating loads of foods with high protein(Make sure you work it off)
When your body is hungry it starts eating away at your muscle

 

depending on how fast you want to get ripped and how ripped you want to get if you are around the weight were i was before. i use to weight 230 and was 5"10 dropped to 180 ripped with 6 pack and pumped veins. first start gym and look for a diet start a diet for a week so you're body get use to the diet then get weinstroll you will dropp 20-30 pounds ripped in 1month and a half

 

maybe WoW makes him so excited that he's stretching<? his tummy all the time.

 

ive had six pack since yr 9 tbh i dunno how to get ive neva been unfit lol
diets rly not that important i eat chicken n chips alot >.< though im not saying it wud do u any good to eat it just its possible without

 

This is the only good advice I've read so far in the thread.
Don't sweat the small stuff. Make sure you eat cleanly, with lots of protein, good fats, and good carbs. When you go to the gym, just work hard, put a full effort in.
For a beginner I'd say stick to basic compound movements with good form.

You say you want to be ripped, but right now it doesn't sound like you have much muscle on you. If you lost a good portion of your bodyfat, you'd just look like a skinny twig.

 

Yea make sure you exercise alot and lift weights.
Supplement wise if you want to take something safe I'd go with creatine...you have to drink a lot of water and it puts on a lot of water weight. You can get pills or powder form. ( I use pills ) I have been taking it for 2 years and been lifting and I'm 16 6' 220 and am pretty built so try that. PM me and I'll hit you up with my workout if you want.

 

lol, protein supplements....they are useless shit...take a bio course and you know those are useless...

Just eat healthy, exercise regularly and you'll be ripped.

 

If you want to get "ripped" as in low body fat percentage, then you have to lose fat. The first thing that you MUST do is change your diet. If you don't do this you can workout as much as you like and see no results. Eat plenty of fruits, vegetables, and lean meats. Also, eat 6-7 small meals a day, or a meal every 2 hours. Eating like this prevents you from being hungry and speeds up your metabolism. Hunger is what makes your body put on fat so that's why you want to avoid that. Take simple carbs completely out of your diet, they are useless, and cut down on artificial foods. For the exercise, you have to do cardio like running or swimming for long periods of time, since cardio is what burns fat and short outbursts of energy burns carbs. And last of all, get the right amount of sleep and be nice to your body, and you will see results.

If you want to keep muscle, you can incorporate some weight training in there but not too much, as weightlifting breaks down muscle and requires tons of food to rebuild the muscles. And since you're burning everything in your cardio you will have nothing to rebuild your muscles and you would overtrain, so weightrain to keep the muscle you already have, but not too much.

 

What are you talking about? Lots of supps are overhyped crap, but protein, specifically whey, is awesome. Protein is used for the production of muscle, which is obviously important if you want to build muscle.
Obviously, no supp is necessary, and real food is better, but if you don't normally get enough protein these can help.

 

Their are a few guides on this. Try using the user education for your awnsers next time, they are FULL of knowledge.

http://www.sythe.org/showthread.php?t=391631
http://www.sythe.org/showthread.php?t=414195

 

Are you fucking retarded? The point of protein shakes is so it is easy to consume protein right after your workout when you need it most. It is both convenient and is absorbed quickly, dumbshit.