Calisthenics Unity

Damn Bro! You're lightweight! But that's ok cause the gains will be more impressive😎💪🏼. Keep working out, not just arms and abs; but full-body workouts is my recommendation. Work the legs, shoulders, chest, and back as well. You're "shape will look better and more balanced overall. As far as tips go...............pacience, determination, a LOT of willpower, and to get more technical...........do the exercises with correct form or you'll get injured. Seriously Bro, you don't know how many topics about injuries we get here on the forums. Other than that, Good Luck!!! BE THE BEST YOU CAN BE!!! Calisthenics Unity ALL DAY EVERYDAY!!! Salute!!!

thank you for the response man :) i have just downloaded the 16 weeks program, and starting tommorow :) giving everything i got, bcz i wanna make a difference now ! :D

That's great Bro, keep it up!

That's great that you want to start working out bro, keep it up! Yeah, you're an ectomorph like Chris. An ectomorph doesn't have any trouble burning fat, that's why cardio isn't as necessary as it is to the meso's and endo's. It's still necessary, but not AS MUCH. Since you're an ectomorph I would recommend you what I recommended Casper as well. Watch Chris's nutritional guide video on YouTube, it's really good and you'll benefit a lot from it👌🏼. You need to start gaining weight brotha, but mostly, if not all, in muscle💪🏼. My recommendation would be the same as Chris: Drink 3 liters of water a day, eat around 3 fruits and 3 vegetables a day(it might be 4 fruits and 2 vegetables a day, or vice versa). I also recommend that you're calorie intake should be around 50% carbs, 30% protein, 15-20% fats. But there is an important thing to look out for. There are simple carbs and complex carbs; as well as there are good fats and bad fats(saturated). Watch Chris's nutritional guide video on YouTube, he goes further into detail. Eat a lot Bro, seriously! But keep a balanced diet as well. Give 110% on every workout, sleep around 8 hours a day, and you'll be hitting level 30 in a year!💪🏼 But most importantly.............BE THE BEST YOU CAN BE!!! Calisthenics Unity ALL DAY EVERYDAY!!! Salute!!!

Thanks Daniel Malo
Thanks for the input about 50% carbs 30% protein and 20% fats
On that note do i eat that on both Workout and Rest day or just workout day or just rest day
I want to make sure that im putting the right food in my body to maximise strength and size.
Do u suggest protein shakes or anything similar.

You can move on to the next level when you finish the minimum number of sets and reps. But that's really preferential. I would rather be able to do max sets and reps and THEN move up to the next level. But if you feel like you can move on, then move up, try it out, see how you do. Keep progressing, but don't just barely pass a level and then want to go to the next one. No rush Bro. Take your time, do it right, and succeed. So, move up when you feel like you are ready to do so. Good luck Bro!💪🏼