To achieve this body?

kiawill

Hi guys 

Age: 30

Current weight: 80kg

I want to achieve the body below.

I am aware he probably has better genetics than me and is more tanned so he looks leaner etc.

Please also see my current body

I have currently been eating 2,500 calories a day but have hit a Plato in the gym. I don’t know what I’m doing in there and don’t have an actual programme

Diet:

Before gym: overnight oats with protein shake 

After gym: 4 eggs, spinach, 1 slice brown bread 

Morning snack: 2 bagels with cottage cheese and low fat turkey rashers 

Lunch: chicken wrap, protein crisps 

Dinner: meat and veg

Snacks in day: protein cookie, banana, toast with cottage cheese 

2 litres water a day.

I have currently been training 

Monday. Chest / triceps 

Tuesday. Back 

Wednesday. Shoulders

Thursday. Biceps 

Friday. Legs 

3 sets, 10-12 reps 

I have just been doing 5 of my fav exercises per body part 

But like I’ve said I’ve hit a Plato and don’t know what to do.

I know I am slightly bulking but I have a slight belly which I don’t like. 

Any advice?

Thanks

kiawill

Thanks guys 

Grumpy_chap

You probably need a Personal Trainer.

Some cardio will help with the belly, but what age are you?  At a certain age, a human male will have some belly.  Even Anthony Joshua.

Your rest days are unequally spread.  What else fails at the weekend?

Pollycat

kiawill said:

I have currently been eating 2,500 calories a day but have hit a Plato in the gym. I don’t know what I’m doing in there and don’t have an actual programme

I have a vague recollection that I've seen this thread before...
...but...
isn't there a trainer in the gym who can advise you?
I'm not sure it's safe doing exercises when you don't know what you're doing.

Baxter100

There's a thousand videos on YouTube that will help you. Trying to both gain muscle and lose fat is tricky, but not impossible, just make sure you are:

1. Getting enough protein (sounds like you are). Aim for 0.8-1g per lb body weight a day. So at 175 lbs you should be aiming for 145-175 grams protein each day.

2. Make sure to focus on progressive overload at the gym. Track your lifts religiously, and add a couple of reps or a bit more weight each week.

3. Depending on what your goal weight is eat at a calorie surplus/deficit. Weight yourself each day and take a waist measurement each day to monitor this.

4. Ensure you get enough sleep.

Personally I would also recommend three whole body workouts rather than a 5 day body part split but its all much of a muchness.

Baxter100

Also note that 95% of the 'influencers' you see online are probably taking PEDs of some description.