An aesthetics orientated bible on achieving the most you can from your body.

100% credit to Aziz Sergeyevich Shavershian for teaching me the ways of a shredder. R.I.P king of aesthetics.

WARNING: Before you are blessed to fuck to be able to witness this bible, it is not advised for the following personas: Pussies Sad Cunts Lazy fucks who want 60-second abs Gangas (girls) If you fit any of these categories then close this window and continue to cry whilst you masturbate with sandpaper.

Section 1 - Questions and shit

A few things you may want to know about me before we get started (pls read): Why have you decided to write this? You're not Jeff Seid (phaggot lolz), nor anywhere near in the condition of Az (let's be honest no one ever will be), you're just a pussy who uploads selfies on Instagram My reasoning behind the construction of this bible is to give something back. I've learnt so much about the gym/diet lifestyle over the last year or so that i feel it would be selfish of me to not share it with those of you who have the determination to change yoursevles for the better. Respect sickknts. Also i proper cba doing my assignments because they're about risk management in banks, and honestly who gives a shit about that? Where do you see yourself in the future? (Leader of #NYAC LOLOLOL) Ultimately i want to become a sponsored fitness model with a figure of Az. To achieve things that others don't you have to do and dream things that others don't, never be scared to set goals which seem ridiculous, you can do anything with the right mindset. What motivated you to start a gym orientated lifestlye? (eating chicken n rice like an ethiopian eryday and doing a few bicep curls) Zyzz. The legacy. Most will not understand the wrath he left behind him when he passed, but if you're lucky enough to feel and embrace it like me, you're a lucky fucker. The best way to motivate yourself to do something is to see someone else achieve it, and bear witness to the path they took in doing so. Az was one of the top ranked World of Warcraft players when he was 14, girls didn't exist for him and everyone thought he was a sad cunt. To see him change his life around to see girls fall at his knees and every chap wanting to be his best mate just because of his physique was jaw dropping for me. I wanted to be like that and very much still do. Even to this day i can watch a tribute of him and feel the same emotions i did when i first watched them.

What's the hardest bit of this all for you? Honestly, although i don't publicly act like it, the hate. It hurts me everytime someone comments on photos of me 'lol ur so bent' or 'tragic that u upload so many selfies'. When you put every drop of energy in your body balls deep in something, it's difficult to hear someone speak negatively about you and what you're doing. However, the root of all that kind of shit is jealousy, it always is. You'll notice the ones who hate are all scrawny, fat, get bullied, or get touched by their uncles on christmas day. (R.I.P Uncle Tony my foreskin's never been in such good condition). Leads me onto the final question... What have you learnt so far from changing yourself? Learning to look at life from a different perspective. There is 100% no logic in living a life for 80 years if you only enjoy a small percentage of it, or feel as if every day is an effort. To make the most out of life you have to have a reason to get out of bed, to get excited over something no matter what it is. Az portrayed this the best out of anyone, except maybe Bob Marley because he just sang and doobed out every day and i bet that was equally as fun. In no way am i saying dying at a young age is good, but he did what he wanted to do, not what other people expected or wanted him to do. After all you only have one shot in life, why spend it regretting not making the most of yourself whilst you're young? InB4 Az quote: 'Everybody, one day will die, and be forgetton. Act and behave in a way that will make life interesting and fun, fuck a mundane predictable life working monday to friday with something you derive no pleasure from; just living life out till you grow old and wither away. Find a passion, form relationships, dont be afraid to get out there and fuck what everyone else thinks, trust me its alot more fun that way.

Dont ever pay people out or put people down. Instead just put yourself up and let the haters do their thing. Id rather be a person thats hated on, than a person that does the hating. A wise man one said.. Haters gonna hate!'

Section 2 - What you're eating

Three main scientific types of humans: 1. Endomorph - typically put weight on easily 2. Mesomorph - put muscle on easily 3.Ectomorph - scrawny cunt like Az, struggles to put weight on DON'T be disheartened as to whatever you are, it means shit all if you have the willpower to change. The recipe for changing your body and getting shredded as fuaaaaaa is as follows: 1. Willpower - 100% (exclusively the most important, as the process is a marathon and not a sprint, like i said if you're lazy then get the fuck off this bible) 2. Diet - 65% 3. The excercises and effort you put in at the gym - 35% 1. I'm sure most of you who are reading this will want to get your abs, some sick pecs and some nice rounded shoulders so when you take your shirt off or you're on the beach in summer birds look at you. This is FINE, everyone starts that way, it's natural. There's nothing better than getting attention from a female because she recognises the hard work you put into maintaining your body. However, if you continue to train, you will develop a love for seeing yourself change and instead of seeing the dieitng and gym as a slog, you'll come to understand it's what you need to do to get that nice feeling of knowing the bird 10 metres away is sat there dripping wet wanting to clock her throat around your rod. I started for girls, but it's become way more than that, you fall in love with the nice feeling you get from eating something which is improving your body, you get addicted to knowing you're constantly improving yourself, and knowing that in every day you're waking up an improved human.

Everyone is different though, and will find motivation from various sources, naturally. 2. Common misconception in society, particularly girls because they're all fucking clueless about everything other than putting make up on and talking out of their pisshole, is that you can excercise regularly, but eat what you want, and lose weight. YOU CAN'T. All of the change you will see is a result of what you put inside you. It's simple maths. Before you read the next bit, i need you to fill some details into a calculator for me, whether or not you know what 'MACROS' are, a.k.a MacroNutrient intake, it's vital you find these out for optimum results. Follow this link:

LOLOLOLOLOLOLOLOL DEM LIBIDO LEVELS #TRENHARD

http://www.freedieting.com/tools/nutrient_calculator.htm

First up you need to calculate your recommended calorific intake daily by clicking where the arrow is and filling in your details respectively.

For most people a split of 42.5/42.5/15 works percentage wise for Protein/Carboyhydrates/Fats respectively.

Forever Fappin' Brahs

Sick Mixes

I pick 5 meals a day because generally, if you eat more often but less, your metabolism picks up. There's never really a point in the day where i feel 'stuffed' just eat my recommended and wait for the next meal. Once you have this breakdown you can see what kind of foods you can eat to meet these reqs. Obviously it's hard sometimes to meet it specifically for various reasons, but if you try hit these as often as you can you're on the way to becoming a sick shredded fucker. Common foods and their nutritional values: Before you gasp at how boring these foods sound, there's no easy way around it, to get where you want it's gonna be hard work and this is it. Protein (always interested in protein because we're big boyz) Tuna (1 tin 30g approx) Chicken Breast (1 breast 30g approx) Salmon (slightly less than chicken) Turkey (1 breast 30g approx, leaner than chicken but not as tasty)

 EGGS ( egg whites have quality protein in them, go easy on the yolks though if you're a fatty like i was) Cottage Cheese (i can't stand it, smells and tastes like my bellend, but if you can, eat dat shit) Carbohydrates Wholemeal rice (Sainsbury's ( 2 minutes) microwave because fuck cooking brown rice on a hob like an african woman for 20 minutes) Half a pack contains 40g quality carbs. Also 50p in the shop. Wholemeal Wraps Wholemeal loaf (bread) Sweet Potato Vegetables Fruit Low-Fat Greek Natural Yoghurt Weetabix Oats (porridge) Wholeweat pasta Don't understand the science of why wholemeal carbs are better than others because i spent my time in GCSE biology classes trying to get into the pants of the girl sat next to me, but they ARE so fucking eat them, if you don't like it you need to get used to it if you wanna get shredded. Fats You need fats in your diet for energy storage, although they need to be clean. Nuts Olive Oil Peanut Butter (natural stuff not full fat Peanut Butter Jelly time style) http://www.youtube.com/watch?v=Q15fB7E28Zs - dare you to watch it, i fap to it Eat what suits you from the list above, everyone's different, some cunts don't like tuna because it reminds them of their best mate's nan's flange, others hate peanut butter because it feels like goat semen is stuck to the top of your throat. Tailor it to what works best for you. I can't stress how well spent time is

in looking into your diet, it's the main component of getting abs and putting on good quality muscle. Now into the maths of it, and working out what your goal is. Wanna cut up? See your abs? Lose the little bit of water weight at the bottom of your core which you've always had? Even put on good quality muscle? There's scenarios for each of you, you'll find yourself recognising one of these. This is a formulae you need to follow. You may need to re-read this if you're autistic loooooool.

Example 1 - Shredder wants to lean up (most people do this 2 months or so

before summer for the gangas) (EndoMorphs need to pay close attention to this)

This was my case, so if you think yourself a similar body type to mine then take notes. Recommended intake daily (kcal) of Shredder to maintain current weight = 3000 What the shredder NEEDS to do: Consume 2600-2700 calories daily putting him at a 300-400 calorie deficit daily. If you've heard the term 'cutting' before, this is all it is, you simply consume less calories than you burn. Naturally the human body will use fat stores as forms of energy, successfully burning them and tightening your skin to make you look sick and lose that shit flab that seperates the kid who's naturally scrawny from an aesthetic cunt. It's vital if you're to take this serious that you count your calories. I remember when i first started lifting and i couldn't be bothered to count what i ate. The effort doesn't come from training fr that 1hr in the gym, it's what you put on your plate for the other 23hrs. So please christ do it, you won't regret it and i promise you'll see a change. A useful app on iPhone for counting calories is 'MyFitnessPal', it works out your daily recommended intake and has a database of almost all foods. This is an example of one day during a cut where i filled in all of my food, it's so easy and i can't stress how rewarding it is to get used to doing it, just depends how much you want to get shredded.

Example 2 - Shredder wants to put on lean mass (If you're the type of person
like me who is scared of seeing losing any ab progress you've ever made but you want to still put on size) For these kind of results, you want to be meeting your daily recommended calorie intake. Recommended intake daily (kcal) of shredder to maintain current weight = 3000 What the Shredder NEEDS to do: Consume as close as possible to 3000 calories every day. This way your muscles will grow efficiently through your training and meeting your calorific needs, you'll start to see shaping of your muscles (every lads dream if you fap over Zyzz). (Mesomorph pay close attention, as eating enough is important to hitting that maximum efficiency in gainz)

Example 3 - Shredder wants to predominantly build muscle (If you never lose
sight of those abs when you wake up or you feel scrawny, Ectomorph you're up) What the shredder NEEDS to do: Consume a calorific surplus of 10-15% over your recommended daily, don't be scared of eating clean fats particularly in the morning, you NEED them and they are valuable energy stores. You will find it difficult to hit these kind of calorific numbers and may sometimes feel you are forcing it down you, but you're body won't change unless you force it to, i did warn you it wouldn't be easy.

Whichever character you fit listen to the advice carefully accordingly, as this is how you'll change.

Section 3 - Do you even lift, bro? #DYEL

Obviously what you do in the gym is important. When i first started there i would go to do a few bicep curls and think i was the sickest cunt ever born. DO NOT BE THAT GUY. You're in the gym to push your body to it's potential and further. Your muscles work by being defeated, and preparing themselves for the next time they encounter hardship. If you aren't failing your 7th 8th or 9th rep on your excercises by the end of your gym session, you're doing something wrong. For the sake of the 1 hour a day 4-5 days a week you spend in the gym, stick your headphones in full blast and work the shit out of your muscles. You don't stop fingerblasting a bird a minute before she's about to cum because your arm hurts do you? So why should it be any different on the journey to becoming a sick shredded cunt. Something which i'm still grasping the concept of is compound and isolation work. Compound exercises are things like the Bench Press, Squatting, Deadlifting, Shoulder pressing. The ones which incorporate your full core and stabilising muscles. These are the most important exercises to participate in if you want to look good without a shirt on and get that sick all round frame like Az did. Doing 3 sets of bicep curls then some crunches won't make you look good. It's something which you could call me a hypocrite for because i'm only beginning to understand, but don't skip legs. It's been proven that you're legs are the biggest muscle in your body, and so training them releases the most growth hormone (shit that makes u get big). Like i said i've always disregarded legs but 2014 big leg year for me (i hope). Isolation is things like bicep curls, triceps, calves. Don't stray from doing these just make sure you're doing your compound stuff, and lower weights trying to get the biggest squeeze possibly. You might be embarrassed to go try use the bar, or be afraid you'll do it wrong and the retard in the reebok classics next to you looks at you like you've just

shit your pants. One thing i've learnt is, don't be. Understand that everyone starts somewhere, even Arnold fucking Schwarznegger. Go and ask the member of staff to show you how to dead lift, or squat because fuck me that's what their job is cunt, they'll want to help you. Underlying concept of all this is that you're there to improve your body, not to look at everyone else's. If you're concentrating on what other people think of you there then there's no point.

Chest (always chest at start of cycle cos who the fuck doesn't love inflated tits) Shoulders/Abs Back/Calves Arms/Abs Legs I haven't done cardio in 2 years, i hate it. Chest 1x Unweighted Dips x 10 3x 20kg Weighted Dips x 8 3x Incline Dumbbell Press x6-8 (third set to failure) 3x Flat Dumbbell Press x6-8 (third to failure) 9x Cable Flye x10-12 (Bottom, Middle, Top) each third set to failure, squeezing cleavage every rep to get Gangas Mirin' and homo's staring at ur beast tits. Shoulders 1x Shoulder press 50% max weight x8-10 3x Shoulder Press 100% weight x8 (third set to failure) 3x Arnie Press (lower weight) x8 (third set to failure) 3x Front Raises with a plate x8 (third set to failure) 3x Side Raises with dumbbells x8 (third set to failure)

Abs Crunches with a 10kg plate, take from all way above your head to your feet Obliques on cables/Medicine ball Lay flat leg raises Rinse Repeat these 3 Back 3-6x Dead lifts x8 WideGrip pullups Lat Pulldowns Rows Rows cont. (using olympic bar) Arms Various forms of Bicep Curls Various forms of Tricep Extensions - With arms it's all about getting a squeeze, don't look too heavy, form is more important Legs Squats Leg Press Leg Extensions Calf raises Instead of following numbers of repetitions, listen to your body. Don't just do 6 reps because your mate does. Work your muscle till the fibres break and you can't continue.

You'll find a ton of different exercises spewn across the internet, its best you find ones that work best for you, giving you the best pumps/tears in the gym, and remember Compound > Isolation . One thing you need to develop when you workout is a threshold, so know when you're failing. If you don't push yourself every session you won't change, it's all in the mind, so turn up your Kap Slap mix and wipe the floor with that bench press. May sound retarded, but pretend you're part of a rocky film, put your hood up and train like a champion.

Section 4- Are you on Juice bro? (Supplements)

The key to this is in the name. They supplement your diet and catalyse the process of protein synthesis and transforming yourself. Don't replace meals with supps, use them to help hit those macros every meal. Generally because protein synthesis is highest straight after your workout, try get a shake down you 10-30 minutes after your workout, your body will thank you for it the next day. Things like mass gaining shakes are useful to add to your daily calories but don't use them as substitutes for meals. Casein is perfect for before bed, as it is a slow release protein and works over a longer period of time. Remember your body recovers whilst you rest, so having protein inside you as you sleep is fundamentally important. Whey Protein Isolate is what you should take straight after your workout. You can also add this to things like porridge to hit them protein macros early morning. Creatine inflates your muscles with water, so you look better. It improves the water retention in your muscles to puff them out, it's mainly found in red meats and is good to take if you wanna put on some quick mass. Pre-Workout will not in any way affect the size of you, but fuck me cunts i couldn't train without it, there's nothing like getting your buzz on before hitting up a new pb for chest. I get excited to take it because i know it will get

me wired as fuaark. All this talk about it is making me wanna pour a scoop in my eye and pretend to be a parrot. BCAA's or Branch Chain Amino Acids help protein synthesis, so they make your body more efficient at recovering and building muscle. Take these during my workout for some extra energy too. Like i said, use these to help you on your aesthetic journey, not single handedly, the results will come from your diet and working 110% in the gym. For brands i use the following: Optimum Nutrition Mass Gainer Gold Standard Casein CDSportSupplements Whey Isolate Holland & Barrett creatine tabs Grenade .50 cal or C4 explosive preworkout XTend BCAA's

Google all of them can buy them all on amazon

Writing all this out has probably dropped me 15% or so on my Credit and Market risk module, but hopefully it's given you sickknts more of an idea about what you should be doing to get that sick shredded body you want and girls can't have. I'm trying to help everyone i can just like Az helped me. Remember, disregard females, acquire aesthetics. Stay shredded bros, forever mirin', never be scared for ask for help about something as there's always someone there who will.

Sergeant ShredZ OUT. Here's a picture of Az again so you remember how sick he looks. If you found this useful, tell me personally and i'll respect you forever.