Right to all you meatheads. Going gym twice a day!

200g of protein, daily? You're already off to a bad start, consuming that much isn't beneficial and may be harmful.

no pros. Just do 4 days and 4 sessions a week. 1hour sessions are fine if you hit it hard or 1hours and a half. Wouldn't bother doing more, you should get everything done in that time.
Chest and triceps-Monday
Back and Biceps-Tuesday
Legs-Wednesday
Shoulder, forearms etc-Cardio-Thursday
Rest the other 3 days
Plenty for rest for muscle to repair and grow.
It's not always about how much your are lifting and how long for. You would be worse off working out twice a day really!

Going twice a day will deplete your glycogen stores so really you won't have an effective 2nd workout. The best thing to do is get your strength up first so you have a on good starting base to build on. I would recommend the programme called icreamfitness 5x5 on bodybuilding website.

I do everything on separate days bar bicep and triceps which I do on same day, should i just not run 15 mins every day? That surely is beneficial?

you do triceps when you do chest exercises like bench so chest and triceps makes more sense. otherwise if you do chest then triceps and biceps, triceps are already tired vice versa. 15mins is fine, warming up and all.
By cardio I meant longer that 15mins.

where should i start then? It's so frustrating because I know workouts etc i just need see some results to motvate me

Ahh okay!


Well how do i build basic strength up? I sturrgle to curl 12kg man its so downgrading

results in terms of body take long, but strength ones are usually faster I found, you have to be very patient with it if you are nat, you won't really get that hench in a year, but you will look good still if you are rigorous etc. If you are fussy eater, become less fussy.
Diet is probably the hardest part, preparing food etc.
It's hard to tell you how much protein,calories etc you should be eating without knowing you body mass etc and bodyfat percentage.
I recommend tuna, lean meat, nuts (not filling and high in protein), as my favourite protein sources. But if you google body-building diet, you will find good ones, some sights even some websites that will tell you how much of what you need to eat depending on your 'stats'. cant remember the site though :/

I weigh 62kg and have id say 30% body fat, I want to get ripped but big at same time is it possible?

can anyone link me a diet that can get me to build myself

Ahh man i dont want to waste this year i want there to be a huge difference man and im scared there wont be
I'm going ham!


is insanity a good workout?

Insanity is good for losing weight, don't expect to put much muscle on. It's amazing for shredding away fat.

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