Okay, lesson 1 you see those women? Yeah and their advice? Yeah ignore that bs women know nothing about fitness all they have to do is eat little and look amazing 20% body fat makes them look like that, men we have to do double that and hit 10%. Lesson 2 you will never look like him. Why? Because everyone's different. So how do you do it low card right? HIIT right? Steroids right? No bs. I don't care what people tell you here is how you actually do it from someone who was overweight and lost it all to 10% not once but twice and twice being after an accident that had me in bed for months gaining weight. Calories are key so how much to lose weight (fat) well aim for around 1500 calories a day a man needs about 2500 calories a day to maintain weight about 1800 is metabloic activity ie all your bodies energy for a day if your not getting 1800 your body burns fat for it. Ie how to lose fat. How to gain muscle? Lift fairly heavy and hard when I say this don't over do it just hard as you can then stop and come back for round two. The most important thing is protein protein, protein you need a lot for muscle growth hence protein shakes bulk powders is good and my protein that's the only way you'll get enough protein for one. You need something like 1.2 grams of protein per kg of body weight hence I need around 120g of protein. That is it anything else anyone tells you is bullshit.
Oh yes forgot to add you're young and 15 so don't overdo anything till you hit 18 your like a flower that grows straight upwards if you start to add to the flower what happens? The flower grows in a different direction if you wait until your fully grown and from there build-up you'll still grow straight up. But it's good to do some lifting just nothing bodybuilding trust me if you're like that at 18 what are you gonna do for the remaining 80 years of your life most men hit this at 30 if your rush life you'll hit 40 or something and go what do I do?
My physique is quite close to this one, and as I don't know your height, weight or your body type at all, I cannot give you nothing more than a few gym tips.
1 For your torso - do weightlifting, using dumbbells, barbell and bench. Look up exercises online and make sure you do them correctly, and don't pressure yourself. 2 Also for your torso, can also be done without gym - other quite common body exercises, like squats, push ups, pulls ups and chin ups. Once again, look up some exercises to trigger abdomen muscles, stomach muscles and back muscles. 3 REALLY IMPORTANT, DON'T SKIP THE LEG DAY - It's really important to, while train your torso, to also train your legs. Most leg workouts are done in gym, so once again, look up some exercises online to trigger every muscle from thighs to gastrocnemius muscles. 4 And last but not least - diet. I have a really slow metabolism, so I don't really need to limit myself on what I eat, but if you don't it's important you don't eat too much sugar and fat, and it's really important that your diet consists of a lot of protein, as it helps to build the muscle a lot. I drink protein shakes and eat protein-rich food.
Hope this helps man, good luck. It will be hard, but if you're determined, you will do it. P. S. Keep in mind, it will take quite some time to achieve this physique, so be patient.
Anyone who's saying this is purely genetics is ridiculous, people with great physiques don't just grow up and look like that... You can certainly build a lot of lean muscle but it will take time; you need the proper diet (caloric surplus), the proper strength training regimen, and a lot of patience/commitment.
Genetics does play a part, but don't let people tell you this is all that matters. I suggest getting with a fitness coach or trainer (not just inexperienced weirdos off Instagram - a lot aren't experienced so do your research)... you can also just do a ton of research on your own. I always think Athlean-X is such a good channel for what you can do in the gym. Also, take in some protein after strength workouts... Good luck ☺
I do think a lot of it is bone structure. I mean, muscle grows around bone, right? My bones are long and really thin. I have muscle, but I'm never going to look bulky or anything like that guy. And I've been doing intensive progressive strength training for 3-4 years. Having said that, I don't eat much, so maybe there's that :)
Hit up the gym. HIIT workouts would help you burn cardio. Lift weights to gain the muscle mass, but make sure you have proper form. Start off slow with light weights and low reps then increase as time goes on. Make sure you exercise all muscle groups. And don’t forget to eat more lean protein and take rest days.
This guy has a pretty thick neck, developed traps, and large shoulders, and forearms. He's also very lean too (probably around 8-10 % bodyfat)
This looks like the body of someone that utilizes free weights and compound exercises.
I'd say if you want a body like his, focus on free weights and also focus on lifting heavy with around a 1-5, or 5-7 rep range. Do farmers walks, military press, T bar rows, squats, pull ups, dips (once you get good at dips, start doing weighted dips. Same for pullups). Just focus on lifting heavy.
See those weights behind that guy? That's what you gotta do, lift weights, eat a lot protein, eat less sugar/carbs. I think some weight lifters use those powder proteins from gnc but im not really sure. I honestly don't think men have to do a whole lot to loose weight or get bulky, just having testosterone alone helps men a lot in the gym. But don't go to the gym now, do it at home or start out running/jogging around 5/6pm.
Watch the videos of a guy named Jeff Cavaliere on the YouTube channel ATHLEAN-X. Do literally everything he says and watch literally all of his content, especially including the videos he has over proper nutrition. Start with the stuff meant for beginners obviously. Good luck.
I am a dietitian + a chef, would not recommend you at your age to do this kinda of diet. It's pure protein meal plan, no fat, not even milk. 7-8 meals a day, mostly chicken filé , cottage cheese and veggies, some sugar candy for quick boost. Talk to a dietitian , it can be done, if you do it right. Don't do it without talking with experts.
Intense weight training; pull ups, chin ups, rows, bench press, power cleans, shoulder presses, squats, dead lifts, mix it up between heavy and light weight and low reps, high reps, mix up workouts regularly. Weight gain diet, uo your calories, lots of protein and healthy carbs.
Once you have put on a lot of muscle diet to get cut... fruits veggies, no sugar.
You need to create a diet, sleep 8 hours or more a day, and do a 5X5 routine for the next 4 years. As you go through puberty you will begin adding mass and getting taller. My biggest advice is be patient
I would suggest you google Steve Reeves workout routine. His was 3 days a week and he was a teen when he began lifting. His is a 3X10 full body routine.
Just be patient, make sure to warm up and stretch. Never lift more than you can handle.
It’s not genetics. Eat healthy and train good. I will suggest looking into Nike training app to help you figure out what you can do, but it’s a life style not a one hit wonder, going to have to change the way you think about how you eat and what works for you. Everybody’s body is different, the only thing genetics do is determine how hard you need to work for that body type. There are 10 year old boys more shredded then him so don’t let anyone tell you not to seek better health and body figure.
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Anonymous
(25-29)
+1 y
Lift weights, be consistent, eat enough calories, eat enough protein, get progressively stronger, get enough sleep. Have above average genetics.
Keep in mind the guy in the pic doesn't actually look like that. He has a pump and is using good lighting.
Consistent training, eating clean, Have lots of proteins, commitment to your goal
I'd say if you're sedentary, start slow. Then later, you can join a gym, get a trainer etc. Consistency is very important. But at the same time, you shouldn't get too obsessed with your goal.
lots of pushups, pullups situps and squats. and eat a lot you will gain mass. I wouldn't recommend you to start lifting weights as most teens lose interest and drop it. I would tell you to master bodyweight exercises first, and if you start to really like them then move onto weights. bodyweight exercise build a lot of discipline. There isn't much to do when you get good other than to add more an more reps and maybe workout creatively to make it harder.
It all starts with your diet and then comes your training and consistency. If you don’t know what to eat, I suggest you talk to a nutritionist and tell them exactly what your goals are. Generally speaking (or in other words what worked for me) is eating 6 small meals a day all of which consist of clean calories and I train 5 days a week! You’ll get there man, just make a plan and stick to it.
I don’t advise you to lift weight now at your age cause it might makes you growing slower, and gain less inches that you would. Now You must drink milk, eat eggs, bananas, oats and many aliments full of Calcium, while running and doing some stretching to increase your stamina and flexibility. Playing some sport teams like soccer and basketball is the best thing for a boy your age
Wow. That "to lift weight now at your age cause it might makes you growing slower, and gain less inches that you would" is breathtakingly untrue. OP, @gf150, do not listen to this girl.
fun fact: milk is actually not a good source of calcium, because the enzyme that harnesses calciun doesn't get produced in the human body after toddler age.
@Thatsamazing www.hsph.harvard.edu/.../ This is a really interesting article on why milk isn't the best source of Calcium. It doesn't prove my point that calcium actually cannot be absorbed - so i revise that - but it generally still posits the position that milk is a bad source.
@Liz_thorne Well from scanning it, it doesn't seem to quite come to that conclusion either, only that "Milk and dairy products are a convenient source of calcium for many people. They are also a good source of protein and are fortified with vitamins D and A. At this time, however, the optimal intake of calcium is not clear, nor is the optimal food source or sources of calcium. As noted earlier, the National Academy of Sciences currently recommends that people ages 19 to 50 consume 1,000 milligrams of calcium per day, and that those age 50 or over get 1,200 milligrams per day. Reaching 1,200 milligrams per day would usually require drinking two to three glasses of milk per day—or taking calcium supplements—over and above an overall healthy diet." As in, not quite clear.
@Thatsamazing there's a part about cancer risk and high amounts of saturated fats. I don't know, maybe you missed it. Anyways, if anyone wants to drink a lot of milk, go for it but there are better, more calorically efficient alternatives. Maybe that point isn't that important for men tho, since they have a higher caloric intake anyways.
Its not easy. You have to train just about every last muscle in your body and make sure you keep to a mostly healthy diet. (Keeping soda, chips, etc...) To an absolute minimum and make sure that you have a good workout routine. (One that doesn't injure yourself and one that doesn't go too easy)
Increase protein, and start eating a caloric deficit. 300 calories less than you burn per day should be enough.
Keep that up until your bodyfat is where you want it to be. Then just keep training while eating maintenance calories 100. In 2 years you'll look like this.
firstly you give up your life forever, tell your friends to fuck off and get psrt of a fitness club community. Secondly throw away your food, from now on every food otem contains the word "protein". Next you find yourself some of the dumbest human beings on this planet and start working out with them. yo will be like the guy on thst picture in no time! and many girls will disregard what an asshole you have become because muscles are the main point when looking for a good relationship cappa.
Mate I'm 15, 5'11, 115 IV been skinny my whole life but I started fixating on gaining muscle mass so I ate less and worked out all day now I eat 1 meal a day and can count all my ribs it's fine for you to work out but at our age it's easy to go overboard so be careful with this stuff man don't get so eager to train
training and hard work and patience... but if you want any advice... DONT take the shortcut and dont believe the fake pills you get around they are no good
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Anonymous
(18-24)
+1 y
Drink lots of milk, do lots and lots of sport (2-3 times a week is good), do pushups everyday (always reach your limit, don't be lazy, your count will go up each couple of days)
Oh and when your growth is complete (ask a doctor if it is), hit up the gym and do the proper exercises provided to you BY A PROFESSIONAL (gym coach and maybe a nutritionist)
Thats VERY hard. Iam 25 yo and i train for 2 years now and iam not even close to that and prob never will. I think diet is more important than training but both are crucial. You need like 2 grams of protein per lbs and a good training program. Also you have to be consistent in both diet and training. As a skinny fat and a young guy you should focus on building muscles as much as you can.
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