What routine should I follow to reach this bodytype?
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What routine should I follow to reach this bodytype?
What routine should I follow to reach this bodytype?
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Fork putdowns till failure
Guys please be serious I'm new to lifting and don't really know what I'm doing
how often do you want to go to the gym? what is your body like now?
I'm working out at my dad's homegym while I study for the LSAT, so I can workout every day if I want to. I'm skinnyfat too.
Can't working out with dumbbells and stuff get me where I want to faster though? It seems like a waste to have access to everything he has and just not use it.
you said you were new to lifting. First get proper form. Don't even start with lat pulldowns if you cant even make a single pull up.
Fork putdowns are serious, reach your protein requirement for muscle formation everyday and drink a minimum of 3L of water a day.
Cut down on the slop and be at a minimum of 500 calorie deficit. MINIMUM.
Also fricking cute boys, I didn't reach 1/2/3/4 until I started doing cute boy wall presses.
If you increase muscle mass, you increase the calories you need to mantain your body, which means easier deficit, which means easier weight loss and definition.
Practice fasting too, check the fasting thread.
Also fricking read the sticky and check catalog before being moronic.
>Also fricking cute boys, I didn't reach 1/2/3/4 until I started doing cute boy wall presses
Based
Ok thanks for the diet and form advice, I'm not gay though
Any recommendations? I've been doing pic rel but I don't know if it's any good
Again could you please post a routine? I don't know how to build one or identify a good one
Find a basic bodybuilding program online and replace the exercises with dumbbell ones. Try to train often, eat .8g/lb in protein and go into a 500 cal deficit. You will be at ur goal body in 3-6 months if you’re actually skinny fat and follow this
legs once a week
chest once a week
back twice a week
arms/ shoulders twice a week
start learning how to manage your weight gain, don't gain more than 1.5 pounds a month for a year and then cut hard for 3 months. repeat.
as for routine, pick a compound you like for chest, back, legs then hammer out isolations for those muscles and at least 2 for shoulders/ arms (all 3 delts, biceps, triceps, forearms) arrange your routine however you like and so that your previous days don't interfere with your current workouts. get good at cardio but don't do too much, you will focus on cardio when you cut.
forgot to mention abs. weighted ab work at least twice a week
If ylu don't want to go through a bulking phase weighted calisthenics is the best way because it activates the CNS more and hits way more muscles than standard weight training. The ONLY downside of weighted calisthenics is progression but your goal is easily achievable with a backpack of DB plates.
>everyone saying stop eating
morons. op said he was skinnyfat
that level of mass is going to take years to build. you don't just stop eating and look like that.
lean bulk to build mass. you can't eat maintenance and make gains at an acceptable rate. recomping is also not a thing unless you've lifted in the past and took a break.
this, you wont achieve that body without bulking atleast twice
I have had a lot more muscle in the past. I lost 40lb because I got extremely sick.
Not OP, is this attainable for me?
Yes
yeah like a year or two probably. Just eat more protein and do 4 days a week split. You don't even have to bulk really just go for a body recomposition via diet and exercise.
Thank you anon. I'll just eat maintenence and lift hard then
Wtf are you talking about he's going to need to gain a bunch of mass to get anywhere near this
Well which is it? Bulk or maintenence?
based moron giving shit advice to DYELs on purpose
Post body
train arms, forearms, shoulders and abs and get lean and you'll have it
Literally it’s 90% diet, 10% gym. Just STOP FRICKING EATING. Humans evolved for thousands of years eating hardly anything. 700-1000 calories a day with vitamins and stay super hydrated. The gym is a waste of time unless you have mental issues. What’s gonna end up happening if you do go to the gym for fat loss is that you’ll think that because you’re working out you can eat more and because your fat ass will be sore from flapping around at the gym you’ll end up sitting for the rest of the day being bored and eating because of it. Literally just starve yourself. Not kidding.
You need to have muscle though. If you don't have muscle you end up looking skinnyfat, even if you eat little. You will look like a soft skeleton.
Its more like 50/50 eating and lifting. I've seen too many guys diet without lifting and end up looking like flabby skeletons instead of lean gods
>The gym is a waste of time unless you have mental issues
nice projection
How much would someone like this weight at 5'10? How much is his maintenence
60-63kgs max
Isn't pregnancy beautiful?
3x10 cute boy butthole sniffles
4x6 cute boy pickup kisses
3x8 cute boy wall presses
weighted calisthenics unironically
Full body every other day with a big focus on core heavy movements. Base of the program would be
>Dips (weighted if needed) 3x10-15
>Chinups (weighted if needed) 3x10-15
>Front Squats 3x8-12
Add in curls, tricep work, leg curls, and raises for the lateral and rear delts. If you have time and energy then weighted crunches and leg raises would be how you finish the routine. After that though it's going to be all about the leanness. You're going to be cutting a lot of fat to look like that so get comfortable with dieting.
Could I achieve that in under a year?
UAAAAAAAAAAAAAH
SEEEEX
SEEEEEEEEEEX
low calories, calisthenics, and cardio.
Just don't eat
EAT LESS
A
T
L
E
S
S
I ate 1000kcal today.
I'm hungry ;(
hypertrophy shit and probably calisthenics. Eat good. Boom.
test