I am a Physical Training Instructor in the Australian army and have had alot of people ask me how to look their best. SEE MY PHOTOS for proof. YOU DON'T NEED SUPPLEMENTS. With discipline, it's easy. Forget 5 minute abs. This is how you do it for real.You just have to learn discipline first. The rest comes.  I did this without the use of steroids.Let's begin.

There a 3 critical areas

CARDIO, WEIGHTS AND DIET.

CARDIO: 40 min low intensity or 20 min High intensity. 4-6 times a week. Low intensity is walk or easy spin on bike. Heart rate should be about 110. High intensity is interval training or running, etc. Basically anything that will get your heart rate up above 140. Give or take 5 on heart rate depending on age.

WEIGHTS: However you split your program do each bodypart twice a week. You should have 4 weight sessions a week. Example of a split could be

CHEST/BACK/BI'S/ABS  (CHEST: BENCHPRESS, FLYES, DUMBELL PRESS/BACK: CHIN UPS, ROWS/BICEPS: CURL, PREACHER/ABS:CRUNCHES, CABLE CRUNCH)

SHOULDERS/TRAPS/TRICEPS/LEGS (SHOULDERS: PRESS, REAR LATERAL RAISE, SIDE LATERAL RAISE/TRAPS: SHRUGS, UPRIGHT ROW/TRICEPS: EXTENSIONS, DIPS/LEGS: SQUATS, LUNGERS LEG EXTENSIONS, CALF RAISES)

Do each large muscle group for 3 sets of 3 exercises. Like chest, back, legs. And do 3 sets of 2 exercises for the rest. Example, biceps, triceps, calves traps, etcc.

Once you develop your training, you can begin to superset, do Trisets, etc.. But let's stick with the basics.

Rest should be 1 min on light days and 2 min on heavy days.

Becauses you train each bodypart twice, the first time you train it you do 8 reps, the second workout for the week you do 15 reps. This is so you work both your fast and slow twitch muscle fibres and get that lean muscular apperance. Let's face it, naturally without steroids you are not going to look like a bodybuilder. You have to get that image out of your head. It's just not going to happen. You need to set your goals to look like a fit athelete. Eg, Maurice green or NBA basketballer (Karl malone).

DIET: You need to work on a 50/50 carb protien split. Carbs give you energy while protien builds muscle.  For every pound you weight, you need that in grams pf protien and carbs. For example I weight 93KG about 200LBS. Ineed 200 gms of protien and 200 gms of carbs each day. This should be spaced out over 6 meals.

Example. Breakfast: 3/4 cup oats and 200gms cottage cheese or eggs

                Brunch: 200 gms tuna, sweet potato

                Lunch: 200gms Chicken breast or steak  or fish and Vegies or salad and rice

                Afternoon: 200 gms tuna, sweet potato

                Dinner: Lunch: 200gms Chicken breast or steak or fish and Vegies or salad and rice

                Before bed: 200 gms tuna.

                *NOTE: post training always have a hit of 30-40 gms protien as this is the most vital time.

                *Snacks: Nuts, dried fruit, fruit, etc..

                 *Limit junk food and alcohol to once a week. The less you do this the more significant the results.

                  *YOU DO NOT NEED SUPPLEMENTS. FOOD IS WHERE IT'S AT!!!

So there you have it. Do not be disheartened if you don't see results instantly. It will take 6 weeks before you see any significant gains. After 6 months, you will be unrecognisable. Don't be fooled by 5 min abs or magic wonder pills. This is where it's at.It took me 9 months!!! Here is my before and after shots.

BEFORE9 MONTHS LATER