Hey because I found here many ex Mister Olimpia champions I would like to know something. I'm going to the gym almost a year and I've seen some result but I need some advice from you. I don't know how to add bigger muscle mass so probably I'll try with some supplement like protein powder or creatine. Can some one tell me what this supplement does and are they dangerous or can do harm to you organism. I have heard that creatine can harm your kidneys. Please don't write any post if you are not well inform in this coz is matter of my life here .

Thx in advance and one more thing. I don't want to be bulky and big but to have lean muscles so don't mention any steroid or something.

Well first thx for reply.
As I said I go to the gym one year, at the moment I go every day with this type of exercise: Monday-chest, Tuesday-Back, Wednesday-Legs, Thursday-shoulders, Friday-Arms(biceps and triceps) In each of this days at the end of the training I do some abs work out that takes about 10-15 min. I'm very committed and work hard. Well about the diet, I really don't have a diet BUT let get something clear. I don't feed like American, I don't eat nothing from fast food, no soda or cola, no chips very little fried food and eat lots of vegetable and fruits but however can't say no to candy's and Ice-cream. I guess I'm endomorph. The real problem it's that it seems like everything I ate goes into fat and even though I exercising a year I still can't get rid of my belly.

I'm tall 180 cm = 70.9 in and weigh 83 kg = 182.6 lbs.

Damn it looks like you are really point out in this things.
It confused me little bit but however I try to answer.

Well, per muscle group I do around 7 different exercises. Depending of the exercise I do 3-4 sets with 10 repetitions. About cardio let say i'm jogging 3 times a week when the  weather is worm but at the gym, not much. My maximum limits at the moment are Bench 80 kilos = 176 pounds, Squat  70 k = 154.3 pounds, Deadlift  70k = 154.3 p.

I don't measure so I don't know how many calories I intake. My main source of protein is tuna, meat (chicken, beef, pork) Eggs. Carbs, black or whey bread although I don't eat much bread. Oatmeal, muesli, rice, potatoes. I eat 3 main meals. Breakfast, Lunch and dinner.  Before breakfast I usually eat muesli and then after a while start my breakfast. Between lunch and dinner I can eat some fruit or nuts and one spoon of honey. I can't eat very late because I have sleeping problems when I go to bed with full stomach so sometimes I don't eat dinner or eat salads of all kind.  Also I drink lot of milk and take vitamins. I fell like I miss some more proteins on daily basis so I'm thinking about taking clean whey protein powder. However I don't thrust all that supplements and try to stay away from them.

I hope I gave all info you needed.

Wow you were really, really into it .
I only want to get fitness body, you know like a athlete and not to by big and bulky. The only think that bothers me at this stage is that my arms are to tiny but my belly is still here. So i wonder how to take the fat off and to put little mass in my arms and chest. I think maybe high protein and low carb diet  will do it, however I want more experience advice.

Don't worry I understand all those exercise. My motto when I first go in the gym was "no pain no gain" and it really works. Well it's like that about the hole live I guess.
 Damn Latius, you look like a guy I like to go to the derby and kick some merda asses.

Thank you for all the information. Please correct me if I am wrong, but I have deduced that your fitness goals are as follows:
- Burn excess fat
- Build lean muscle, not bulk
- Target fattier areas (stomach, hips etc)

I have a few suggestions to make in various areas.

Firstly your diet:
You should be taking in 2g of protein for every kg you weigh – about 160g.  Try to increase the number of meals to five a day, but reduce the size.  Eat raw vegetables – you get more nutrients from them in raw form. Eat only complex carbs – potatoes, oatmeal, whole wheat pasta and sweat potatoes. Try to avoid bread, as the yeast in it makes your body retain water. All protein you take in should be lean. Tuna, fish, lean beef, turkey, low-fat cottage cheese and egg whites.

Secondly, your workout:
Cardio. You should be doing at least 45 min of cardio 4 times a week if you want to burn fat. In terms of weights you mentioned doing 7 exercises per group: you should be doing a max of 5 per major group and three per minor. Overworking is very damaging to your growth and also to your tendons and joints.

Now, in terms of supplements:
Whey protein isolate is 100% safe. You need not worry. There is nothing anabolic or metabolic about it, and it puts no strain on your kidneys, liver or any other organ. Your muscles need protein during recovery periods to regain and grow. Branch chain amino acids are another supplement you need to look into. Though your body produces them naturally, the added supplementation will assist you in synthesising the protein you take in so more is converted to muscle growth and less to fat. Again, branch chain amino acids are 100% safe. Thirdly, you should get glutamine. It helps your muscles recover, and also builds your immune-system.

For an example of day-to-day diet (so you have a clear understanding) I have included mine:

Total calories 3300
Protein: 350g

0600: One serving of BSN True Mass with water, multivitamin, Leuter (branch chain amino acids), BSN Nitrix, and Siberian tiger ginseng.

0815: Egg salad (five whites, one yoke) on whole wheat bread, a banana and two fat-free yogurts.

1030: Whole boneless skinless chicken breast, half a cup of brown rice and a tomato.

1330: Two cans of tuna in water (drained)

1430: BSN Nitrix

1500: 16 oz steak and a half cup of brown rice

1545: Pre-workout mix and Leuter (amino acids)

1700: Weight training

1800: One serving of BSN Cellmass. Cardio for 45 min.

1845: Protein shake, with added glutamine

1930: Salad with can of tuna (in oil)

2015: Protein shake and two heaping table spoons of low-fat cottage cheese

2030: Serving of BSN Cellmass

2100: Bed

Not bad butt I miss vegetables, Broccoli etc... is see a lot Protein very good