hello,
I want to bulk up but not gain huge muscles. I want lean cut muscles with great focus on abs. Like Brad Pitt in fight club [my favourite example]. But I merely have access to gym once in a week.

I want to work chest, shoulders, back, triceps, biceps, legs and abs [to be precise]

What do you recommend? Do you know a guide.
And what should I eat? [consider that I'm a student, I cook rarely, but I don't eat fast foods...]

help...

I'm a student too - I'd reccomend a push/pull/legs split plus a day or 2 of cardio

food's easy - just eat clean, carbs in the morning and around workouts, protein for the rest of the day - chicken, steak, low fat cottage cheese, skimmed milk

get yourself a good pan and do a stir fry with a nice sauce every day

btw real growth is slow but sustainable - there's no need to do a dirty bulk, eat clean and high protein and you should gain

You mean push-ups and legs in my room?
What about the abs?

You mean push-ups and legs in my room?
What about the abs?

Click to expand...

Nah, by 'pull/pull/legs split' howardalex was referring to a three-day weight training split. Are you interested in starting weight training?

By the looks of it, you want a sixpack, which consists of 2 things: 1) having low body fat, 2) having big enough abs. Requirement 1 is the most important, but without number 2, you'll just look reasonably cut.

The best way to go about getting a sixpack is building overall body musculature, i.e. gaining muscle by weight training, and losing body fat. That way, when you reach a low body fat percentage, you'll actually having something to show underneath it . If you wanna do that, we can give you advice

-shaun

Start off on these to get you that "v" region.
http://www.exrx.net/WeightExercises/HipFlexors/WtInclineLegRaise.html

These will get you the "6 pack" in no time.
http://www.exrx.net/WeightExercises/HipFlexors/WtDeclineSitup.html

Push your abs HARD once a week for 10-15 minutes,that will be more then enough. They aren't like biceps or pecs,short intense workouts will be more then enough.

Oh yeah for abs,tanning really helps.

These couldn't hurt
http://www.bodybuilding.com/fun/ms-fit5.htm
I just started doing them a week ago. No results yet but I will keep doing them for a month or so and see if my waist slims down any.

I recommend you read the idiots guide to growth by warboss alex, then use the routine in there. From there the rest is getting your diet together (which is a lot) so post up a journal then post an honest days eating in there so we can help you get a diet together. Also what are your stats, weight, bf, height, maxs for big 3?

why do you only have access to the gym once a week? most guys who have responded to you are assuming that you can find a way to get to the gym more than that... and all of us would highly recommend that you find a way to do so.

yeah I meant with weights - dude get a gym membership and start deadlifting, squatting and benching - get the other exercises in yeah but those are most important

btw brad pitt ain't all that big, he's just quite cut - he just looks average size or less with clothes on