Well done mate. If you have the drive and the enthusiasm you are more than half way there.

I'd advise getting yourself down to any halfway decent gym. You'll soon pick up the exercises you need. And you should find someone there willing to help you.

There are also plenty of training programmes online. My advice, if you are a beginner is to train like a beginner. Its a long slow process, although as a beginner you should make some impressive gains fairly quickly.

Dietwise, protein rebuilds the muscle that the training breaks down, carbs give you the energy to train and fats keep you healthy. That is an extremely simplified breakdown but covers the basics. Only you will be able to determine the ratios of each, depending on your body type, training intensity and other factors.

The problem with rushing into steroid use is that until you have learned how to train and eat and rest and every other aspect of bodybuilding all you will be doing is playing Russian roulette with all the possible side effects with none of the benefits. As CC pointed out, by taking just a few weeks off between cycles you are already bombing down the path to self destruction.

This isn't supposed to be non stop criticism, just an honest effort to stop you wasting money and good health.

If you can get the training and diet right you will be very pleased with the resulting changes. And right now you have so much natural potential that you just don't need extras. In fact, I wouldn't mind betting that once you start training and eating properly you'll see much better results than you did on the prop while doing planks etc. Actually, I know you will.

Keep asking questions. We all started at the beginning once.

The exercises you need to learn will be compound exercises. These work most of the body as opposed to isolation exercises that work single muscles. You can add in these single muscle exercises at a later time.

Deadlifts, squats, barbell rows, military presses (especially standing), bench presses, pull ups and dips are all excellent exercises and done properly in a proper program will give you an excellent base on which to build the body you want.

Some people think you can over train, some don't and others are somewhere in between. Personally I think its easy to overtrain. However I'd suggest you work to whatever program you decide to follow and if you feel the results are slowing or stopping when you don't think they should, then consider taking more rest days or doing less on workout days. Like your diet this is something you will need to sort out for yourself.

Don't neglect legs. The benefits of working legs are immeasurable. When you work legs your entire body benefits. The aches and pains don't last forever.

Good luck.

Workout A:
Squats: 5×5
Bench: 5×5
Barbell Row: 5×5
Barbell Shrugs: 3×8
Tricep Extensions: 3×8
Curls: 3×8

Workout B:
Squats: 5×5
Press: 5×5
Deadlift: 1×5
Barbell Row: 5×5 @ 90% of Day “A”
Closegrip Bench: 3×8
Curls: 3×8

this is a good starter programe so your week would look like this

mon workout A
tue rest
weds workout B
thrs rest
fri workout A
sat and sun can also be rest or just can repeat process
also i have not put any cardio this can be done on rest days or every day if really want to but as bigginer i would stick to 30-45 mins on rest days
also can put some abs workouts in there leg raises and situps what ever you feel like but remember abs will never show untill bodyfat is low

Looks a good un to me

I actually joined a gym in my town called GoldsGym... there really nice there. with my membership i get 2 free training session... so im excited...i finished the vile of Test Prop 100 mg .. and now he just came by and gave me " SUSTAXL 350" .. he said take it every three days.. but im going to you advice and just put it aside..

Good stuff Robert. Weight training is a fantastic way to live your life and once you get fully into it you'll never look back.

You also know that when you've done all you can and tried every trick in the book to keep growing there's a vial or two of whatever you have to give you another boost.

Seriously mate, you need to learn how to train to the best of your ability first. Keep us all posted on your progress. Your feedback is just as useful as anyone else's.

Welcome to forum, just remember nothing happens over night. You need to give time and have patience.

Welcome to hm!

Ntr
muscle_4you