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<blockquote data-quote="plushDJ" data-source="post: 3589843" data-attributes="member: 581229">I know I&#039;m just joking. So as mentioned before diet is probably 80% of results. High protein and seeing as you&#039;re not looking to get uber big use a medium carb and low fat diet. Lots of chicken breast, pork is awesome too (not bacon but pork chops), protein shakes, all that fun stuff. Try to keep your calories under 2000 a day, no sweets ( I saw you keep your diet good) or empty calories ie. pops, candy, junk food, none of it. Eat about 5-6 meals a day with a casein shake before bed so your body has a slow burning protein being used while you sleep.I saw you did 100 curls?? Why?? Use moderate weight and 4 sets of 8-12 reps. If you overtrain your muscles you can actually go into atrophy instead of hypertrophy (you get smaller instead of bigger). You wanted a bigger chest too right?? Again, 4 sets x8-12 reps per exercise. The chest is a weird muscle group. You can&#039;t just do benches and expect results. The pectoral muscle is connected directly to the delts so one thing you have to do is get stronger shoulders in addition to working the chest for a better bench.Probably the best thing I can recommend is go out and pick up some Muscle and Fitness magazines. Not Flex or Muscular Development(these mags are way too hardcore for beginners) but MUSCLE AND FITNESS. It&#039;s the best thing you can do, they&#039;re just packed full of everything you need to know from beginner to advanced techniques. I&#039;ve been reading it for about 4 years and after following tips in there I&#039;ve put one over 35 pounds of muscle, keep a sub 6% bodyfat and am in the best shape of my life. Knowledge is key bro, get the magazine.</blockquote>

[QUOTE="plushDJ, post: 3589843, member: 581229"] I know I'm just joking. So as mentioned before diet is probably 80% of results. High protein and seeing as you're not looking to get uber big use a medium carb and low fat diet. Lots of chicken breast, pork is awesome too (not bacon but pork chops), protein shakes, all that fun stuff. Try to keep your calories under 2000 a day, no sweets ( I saw you keep your diet good) or empty calories ie. pops, candy, junk food, none of it. Eat about 5-6 meals a day with a casein shake before bed so your body has a slow burning protein being used while you sleep. I saw you did 100 curls?? Why?? Use moderate weight and 4 sets of 8-12 reps. If you overtrain your muscles you can actually go into atrophy instead of hypertrophy (you get smaller instead of bigger). You wanted a bigger chest too right?? Again, 4 sets x8-12 reps per exercise. The chest is a weird muscle group. You can't just do benches and expect results. The pectoral muscle is connected directly to the delts so one thing you have to do is get stronger shoulders in addition to working the chest for a better bench. Probably the best thing I can recommend is go out and pick up some Muscle and Fitness magazines. Not Flex or Muscular Development(these mags are way too hardcore for beginners) but MUSCLE AND FITNESS. It's the best thing you can do, they're just packed full of everything you need to know from beginner to advanced techniques. I've been reading it for about 4 years and after following tips in there I've put one over 35 pounds of muscle, keep a sub 6% bodyfat and am in the best shape of my life. Knowledge is key bro, get the magazine. [/QUOTE]

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