First you have to decide what you want to do……either you want to get bigger or you want to cut up?

Since im gonna assume you want to get bigger first then cut up here is what I suggest.

Your main problem (assuming here) is your diet. You say that you didnt notice much gains on your 4 day a week program……that sounds like to me you didnt intake enough protein (atleast 1g per pound of body weight, so in your case 160g’s a day)

Secondly how long did you do your 4 day a week program? 2 weeks? 10? Its hard to guess that. However most folks need 3-4 months of consistant working out to notice any specific kind of change.

Also it depends on what exercises you were doing………..Were you doing isolation work? (dumbell curls, tri extensions a.k.a beach muscles?)

Instead you should be doing more mass building exercises (those that work major body parts – bench/chest press, pull-ups, squats, deadlifts etc) and you should be doing a low rep high weight program something like 3-5 sets of 4-6 reps at 80% or so of your 1 rep max………

as for all those at home gizmo’s you are talking about getting. I would say save your money you can do all those exercises without that stuff and save your money for getting the proper food/nutitrition

You can go to a park and do your chin ups on the monkey bars and put your feet up on a chair or bench and do your pushups that way…..

As for the “cutting” up part its all about diet as well…….however seeing as I am more of chubby guy than a lean guy I wont tackle that……..Im sure A will correct any of the flaws in my ideas listed plus probably give you a few tips of your own……..the main thing I can say is dont get frustrated if you dont see results right away……its gonna take some time but if you stick with whatever you choose to do you will see a difference……just perservere.

If you didn’t see results you were either doing a lousy program or you weren’t doing it well enough, OR, as Norcal suggests, your nutritional support wasn’t up to snuff.

Correct all three by, yes, sticking to the basics (I outlined something good under the Fanshot called “Just Started Weigh [sic] Training”), not doing too much, eating enough good lean animal source proteins, plus fruits, veggies and good carbs, taking in a whey-casein protein powder, and possibly creatine. Make sure you’re working hard and getting enough sleep.

If you’re about to start university, I’m going to guess that you’re in your late teens or early 20’s,meaning you should be able to gain like crazy what with all those young-guy hormones (youth, wasted, young, etc.). So work hard and you should see some good gains in a few months, though, yes, don’t expect it to happen overnight!

  I second Norcal’s suggestion to focus on gaining size and not worry too much about cutting right now. Don’t eat yourself into a blind stupor but don’t try to go for a caloric deficit either; you’ll compromise your gains.

Good luck and write back with results! By the way, Noxplode is nonsense, in my opinion, though I’d love to hear from someone who has other ideas. Protein powder, green tea, fish oil and creatine are all you’ll ever need.

It’s “exercising.” Don’t worry, took me about 10 years to get it right too.

i heard creatine will make me flabby if i stop working out, or did who i hear it from not use it correctly and can you specify some good creatine products, ive heard of purple k but no others

…doesn’t cause muscle to turn to fat. That can’t happen. It does blow your muscles up temporarily, but more importantly, you can lift more. This effect, in my experience, is virtually instantaneous (I could bore you with how it happens, but why?) Essentially it’s a fuel that your muscles use which is specific to heavy, low rep efforts; taking it in powder form tops off your tank. Heavier lifting=bigger muscles.

Pill powwder, ithink the other guy helping me said liquid, and if so can you say a specific brand

…they are typically the best on the market; go to T-Nation.com and click on “products.” (I get no $$ from them but I know their products to be excellent). Otherwise, hit up GNC or Vitamin Shoppe and choose one of the more expensive brands. Sorry, but more money does buy you more quality in my experience. Cheap creatine=severe gastrointestinal distress. Get good stuff—it’s worth it.