What I have to eat for be like this guy? i only have 1 week at the gym, I have 19 years old and don't know what diet I have to do to be like this men, please help me.
It depends if you're fat or not, OP. Here is a sample meal if you're fat:
Okay here is a sample meal if you're not fat:
cottage cheese, oatmeal, chicken and rice
And you have to workout for at least 3 hours a day if you only have one week in the gym. Otherwise you can go less times a day, but if you only have one week you have to go HARD or GO HOME. Okay, chest/tris one day and back/bis the other day, shoulders/legs the other day and repeat that. 3 hours every day at least, and maybe you can catch up to this guy.
MONDAYS: LEGS AND SHOULDERS
TUESDAYS: CHEST AND BIS
WEDNESDAY: BACK AND TRICEPS
THURSDAYS: FOREARMS AND "TWINS (LEGS)" AND ABS
ALL DAYS I DO CARDIO 20-25 MINS
WHAT DO YOU THING ABOUT MY TRAINING?
Okay just make sure you're actually lifting that long and not fucking around in the gym, some people go in and then get dressed and fuck around and talk and shower and shit, you have to spend that long actually lifting! 3 hours lifting! Then up your cardio. Take pictures and update us on your progress bro
No cardio after training. Cardio should be so exhausting to the point where if you tried to do it before training you wouldn't be able to lift anything. You lift, then take 10 minute break, then do your 40 minute cardio. 4x12 is okay for your goals!