Nov 21, 2009 11:30pm

In the Gym make the most of your time focusing on 1 or 2 muscle groups. Hit them heavy and hard with a rep range of 6-8. Rest at least 72 hours before hitting those muscles again and make sure you're getting as much sleep as possible (8 to 10 hours at least) and eating protein every 2 hours a day.

Nov 20, 2009 5:30pm

Eat alot. Lift alot. Eat high protein. Want more tips? PM me and Ill give you everything I know haha.

Nov 19, 2009 6:07pm

First dude u need to upload a photo. Eat clean but eat alot of frequent meals. Also find somthing that motivates you to at least 7 out of 10

Nov 16, 2009 12:37pm

Looks like everyone else has given you good comments. Post some updates and pics. The main thing is to start doing something and read and learn as you go. It's a long journey so don't jump in too quick - use light weights at first, good form, and eat clean.

Nov 16, 2009 12:33pm

You should buy a copy of muscle and fitness and stick to a workout in it, most of the ones i've tried work really well.

Nov 11, 2009 2:24am

Thanks for add, good luck with the training.

Nov 7, 2009 9:22pm

thanks for the add bro. by the looks of it you need to eat, like 6 meals a day. chicken, rice, pasta for your main meals. fruits, nuts and veges in between. if you are not sure what to eat. RESEARCH!!!

Nov 7, 2009 4:18pm

cheers geza. Alot of people say that. I had it just the other day. Wish I did the birds would flock round me lol....

Nov 6, 2009 4:24pm

well depends what your idea of the perfect body is mate, I mean you just have to set realistic goals and achieve them over a realistic period of time. Go at a pace you find comfortable and enjoy what you do

Nov 6, 2009 3:08pm

hey man, thanks for the add. How's it going?

Nov 3, 2009 1:49pm

Hey dude thanks for the add, put some pic's up. It's the only way other people can help.

Nov 3, 2009 6:35am

Thanks for the add!

Oct 29, 2009 7:18pm

man you need to eat brother alot man i am talking 3500 to 4000 calories and about 500g of protein eat!

Oct 27, 2009 7:21pm

hows it going bud? lets hit the gym and get it going! thanks for the fan club.

Oct 25, 2009 4:25pm

post some pics.

Oct 23, 2009 4:24pm

Thanks for the add man , keep working hard and eat alot !!

Oct 22, 2009 8:16pm

Lots of training and commitment bro, I noticed that your goal is to gain weight, mine was to drop the weight so I definately had to cut some uneeded calories and do lots of cardio. You on the other hand should probably rely more on a high calorie diet with essential carbs and proteins and do a good amount of muscular hypertrophic exercise =)

Oct 22, 2009 6:27am

Thank you for accepting and good luck in achieving your goals.

Oct 20, 2009 6:03pm

Thanks for the add and good luck with your goals.

Oct 20, 2009 2:35pm

plenty of carbs man, get that pasta into you!