Dis hopefully the last question b4 I build my routine?

[Nicksotrill]

What body fat is he at estimatedly. V and what workouts does this require to achieve? im gone build a workout routine to achieve this physique coming from a you could call it skinny fat

[dynamicyandere]

He looks like he’s at around 8-10% body fat. That body can also be achieved through mostly calisthenics. You should be able to get that body through push-ups, pull-ups, various core exercises, sprinting, swimming, and lateral dumbbell raises to give those deltoids some extra attention. Bonus if you can do handstand push-ups.

[dynamicyandere]

In terms of body parts, it looks like he has an emphasis on delts, biceps, triceps, chest, and abs. The rest of his body can be achieved through running/sprinting and/or swimming.

[Nicksotrill]

How do I build those specific body parts? through the calisthenics you suggested?

[dynamicyandere]

He’s not too bulky so I can see his body being attain with calisthenics or with weights, so it’s personal preference. Seeing that he looks like an athlete though, I’d say a good approach would be to do calisthenics as a foundation, and then supplement your lagging body parts with weights.

Calisthenics:
* Push-Ups
* Pull-Ups
* Ab Exercises (Plenty Online)

Weights:
* Dumbbell Lateral Raises
* Bicep Curls
* Tricep Extensions
* Bench/Chest Press
* Cable Rows (I don’t see his back but adding in some upper back exercises will help balance out his chest.)

Cardio:
* 1-Mile Runs
* Hill Sprints
* Burpees

Right now, I personally do a weights/calisthenics/cardio split and it works well for me so you can give that a try.

Day A: Weights
Day B: Calisthenics
Day C: Cardio
(Repeat)

[dynamicyandere]

Oh yeah, make sure you eat plenty of protein and get plenty of rest as well. 0.8-1.0g per pound of the lean body mass (body weight - fat) of your GOAL physique is ideal.

[Nicksotrill]

Wait explain the last part wym 0.8-1gram protein for lean body mass to my goal physique

[Nicksotrill]

Explain that a little more if u got the time my b a nigga a little slow sometimes 🤣

[dynamicyandere]

Haha, no worries man.

Do you know your total weight and an estimation of how much how that weight is fat?

Let’s pretend we’re just working with your lean body mass in weight (imagine you pretty much burned off all your fat).

From there, how much weight in muscle do you think you would need to pack on to achieve the physique you want?

Then, you have your current lean body mass + the muscle you’d like to pack on = your ideal lean body mass.

From that, you can multiply your ideal lean body mass in pounds by 0.8 which will give you the amount of protein you need every day to maintain that muscle.

As for why I said 0.8-1.0g of protein earlier is because it never hurts to go over 0.8 because the more protein you have, the easier it is to build muscle. And, if you are cutting fat, the more protein you have, the more muscle you’ll hold onto while you’re cutting fat (since a percentage of muscle is lost when you lose weight).

[Nicksotrill]

I dmed u famo

[Guy13]

Good luck…. Building mass and cutting with weight loss is difficult

[Nicksotrill]

So I would have to build up mass and then cut?

[Nicksotrill]

How would you attack that?

[exitseven]

He is probably 10 percent or less. Serious compound exercise, HIIT routines and high protein, low carb diet. Good genetics too.