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    • will369
    • By will369 16th Jun 19, 1:57 PM
    • 519Posts
    • 95Thanks
    How can I achieve this body?
    • #1
    • 16th Jun 19, 1:57 PM
    How can I achieve this body? 16th Jun 19 at 1:57 PM
    Hi guys.

    Before I start I know it will take a lot of hard work in the gym and strict diet to achieve what I want to achieve

    My current body

    And here is what I want to achieve

    I don’t want to get massive. I just want to be lean, with slight muscle.

    Hard to tell from the picture of me but I do have slight belly fat.

    I don’t currently have a diet or gym routine. Well I do but it’s all over the place.

    So should I be bulking and then cut? Hitting the weights?

    Or should I be smashing the cardio to get lean?

    I am not expecting anyone to post me a diet plan and gym routine on here. But if you can recommend me something to google based on my body type it would be appreciated

Page 1
    • gaz_moose
    • By gaz_moose 17th Jun 19, 10:41 AM
    • 46 Posts
    • 20 Thanks
    • #2
    • 17th Jun 19, 10:41 AM
    • #2
    • 17th Jun 19, 10:41 AM
    eat well, sleep well, do cadio and weights.
    do deadlifts, squats and bench.
    • Tallaght
    • By Tallaght 17th Jun 19, 4:42 PM
    • 1,154 Posts
    • 946 Thanks
    • #3
    • 17th Jun 19, 4:42 PM
    • #3
    • 17th Jun 19, 4:42 PM
    I would concentrate on Cardio especially HITT training.
    • Owain Moneysaver
    • By Owain Moneysaver 17th Jun 19, 7:00 PM
    • 10,220 Posts
    • 12,958 Thanks
    Owain Moneysaver
    • #4
    • 17th Jun 19, 7:00 PM
    • #4
    • 17th Jun 19, 7:00 PM
    If you want to pull, find a good tailor, and tidy your bedroom.

    Dim lighting, a bottle of wine, and intelligent conversation will do the rest.
    A kind word lasts a minute, a skelped erse is sair for a day.
    • BananaRepublic
    • By BananaRepublic 17th Jun 19, 7:06 PM
    • 1,462 Posts
    • 1,020 Thanks
    • #5
    • 17th Jun 19, 7:06 PM
    • #5
    • 17th Jun 19, 7:06 PM
    Cardio won’t give you that body, you need weights and changing your diet. You’re in decent shape, a bit of belly fat but probably well inside the healthy weight zone.
    • EdSwippet
    • By EdSwippet 17th Jun 19, 8:56 PM
    • 1,046 Posts
    • 1,061 Thanks
    • #6
    • 17th Jun 19, 8:56 PM
    • #6
    • 17th Jun 19, 8:56 PM
    I am not expecting anyone to post me a diet plan and gym routine on here. But if you can recommend me something to google based on my body type it would be appreciated.
    Originally posted by will369
    I would start by focusing on 'core exercises'. These work your abs, obliques, hip flexors, and back muscles around the waist, and I've found them highly effective for tightening up 'dad bod'. Once you see everything becoming 'sculpted', then you can add work to bulk up selected areas. Maybe some work with weights, sticking to lower weight but with high rep count (chest press, fly), and perhaps some cycling for leg muscles.

    This video will give you an idea of what's involved in 'core'. No special equipment needed, just your own body weight. You can do this in the gym or at home.
    Last edited by EdSwippet; 17-06-2019 at 9:01 PM.
    • Finchy2018
    • By Finchy2018 18th Jun 19, 7:49 PM
    • 423 Posts
    • 447 Thanks
    • #7
    • 18th Jun 19, 7:49 PM
    • #7
    • 18th Jun 19, 7:49 PM
    Joe Wicks literally posts his work outs and diet online and in books. Just do those... he has a you tube channel and work outs in the back of his books; plus gives you a diet based on macros and eating according to the exercise you have or haven't done. I don't think he could make it much easier.
    • rybennet
    • By rybennet 19th Jun 19, 4:59 AM
    • 9 Posts
    • 1 Thanks
    • #8
    • 19th Jun 19, 4:59 AM
    • #8
    • 19th Jun 19, 4:59 AM
    You should try CrossFit to achieve that lean muscle you're aiming for. You already have a good body to tone and start with. Just have a clean diet as well and always have at least 8 hours of sleep everyday.
    • Twoplus
    • By Twoplus 19th Jun 19, 12:24 PM
    • 43 Posts
    • 23 Thanks
    • #9
    • 19th Jun 19, 12:24 PM
    • #9
    • 19th Jun 19, 12:24 PM
    It's going to take you several months and a lot of hours of your time each week to get there. You can follow the Joe Wicks exercises, but unless you enjoy doing it you are unlikely to stick at it.
    My other half was similar to you but was about a stone overweight 2 years ago. He previously had several failed get fit attempts at the gym. He started a couch to 5k program 2 years ago, moved onto triathlons and is currently training to do an iron man distance triathlon, and now has a great body. (But I hardly see him as always training)
    My brother does rock climbing, fell running and kayaking, which again gives him good muscle definition.
    You need to find something you enjoy doing which uses your core, upper and lower body muscles that you will stick at and watch your diet.
    • Danipat
    • By Danipat 19th Jun 19, 2:29 PM
    • 42 Posts
    • 37 Thanks
    I would agree with the other post, just follow what Joe Wickes does, use his workouts and eat his meals
    • parking_question_chap
    • By parking_question_chap 21st Jun 19, 2:03 PM
    • 2,438 Posts
    • 2,715 Thanks
    Looks like you have an ectomorph pysique so I think the hardest part for you will be building up the muscle mass rather than the lowering your body fat.

    How many times a week can you train? and sustain in the long term without getting bored?

    Very basic advice follows.

    I would start off with a 3x a week full body workout. each workout pick four from deadlift, squat, benchpress, shoulder press, dumbell rows, lat pull down and dips, then you could end each exercise with a couple of isolation exercises eg bicep curls/calf raises/tricep press and so forth. Work in the 6-10 rep range, mixing it up. If you can easily do 10 reps then increase the weight.

    Focus on eating lean meats/ fish/ with some pasta/rice, nuts/seeds and veg also important, some fruit too.

    Get a solid 8 hours a week sleep and try to avoid processed food. Once you have put on a decent amount of muscle mass (could be well over a year, depends how good your genetics are) then look at HIIT to lower body fat percentage.
    • trailingspouse
    • By trailingspouse 22nd Jun 19, 10:54 AM
    • 3,821 Posts
    • 7,345 Thanks
    First things first - get the basics right and the rest will come.

    Be honest with yourself about your diet/how much you drink/anything else you put in your body. Eat healthy, cut the !!!!. Completely.

    Then do exercise. The important word in that sentence is 'do'. You can spend weeks researching the right fitness regime and spend a fortune on personal trainers and gym membership - but none of that matters unless you actually do 'do' it.

    Once you're eating healthy and actually exercising, you can tweak things to achieve your ultimate goals.
    • bhavicp
    • By bhavicp 27th Jun 19, 6:32 PM
    • 3 Posts
    • 0 Thanks
    Why is everyone saying cardio! Definitely hit the weights - As someone else said, start with the basics, squat, bench and deadlift. Within a month you'll see results if you eat decently and get enough sleep.
    • andyutd08
    • By andyutd08 1st Aug 19, 3:31 AM
    • 9 Posts
    • 11 Thanks
    i wonder how many on here are actually qualified to any degree to give fitness advice, the amount of poor advice on here is staggering, its the old i go to the gym so i think i have an idea what i am talking about. If you are serious talk to a professional and go from there.
    • shayshay
    • By shayshay 2nd Aug 19, 12:31 AM
    • 198 Posts
    • 69 Thanks
    Cardio helps to lose fat.
    Originally posted by Mictorio
    Cardio helps to lose weight, sadly when people use this as their only exercise they will be losing muscle mass alongside body fat.
    • jameskotler
    • By jameskotler 8th Aug 19, 2:52 PM
    • 9 Posts
    • 4 Thanks
    proper diet and working is the key. You have to be consistent with both in order to see your desired results.
    • Legacoid
    • By Legacoid 18th Aug 19, 5:45 PM
    • 48 Posts
    • 37 Thanks
    Most of the posts have focused on the technical, but my advice is simply to find an avenue of training that genuinely gets you fired up. Do that, and everything else will follow. Just wanting to look a bit more buff is, in my opinion, a pretty week motivation, but if you feel strongly driven to perform better in your chosen interest your lifestyle will change accordingly.

    For example, let's say you got into Crossfit, as previously mentioned. Very quickly you'd want to maximise your progress, acquire new skills and outperform your peers. To do that, you'd have to look into diet and auxiliary training. Your new focus would spill out into everyday activities, e.g. you'd want to jog up the stairs instead of riding the lift / escalator, viewing it as a supplementary workout.

    The same goes for a wide range of physical pursuits:

    - Modern calisthenics? Big power to weight ratio counts here, and the pay off is being able to do things that even hardened gym rats cannot. As a side-effect, you'll get leaner and your muscles will grow. FWIW this is what drives me; I'm 52 years old and can do muscle-ups, flags, front-levers etc that put "fit" twenty-somethings to shame, PTs included.

    - Martial arts? You'll move more explosively if you supplement your training with appropriate resistance exercises and improve your diet.

    Same goes for just about everything physical that requires a bit of enthusiasm and dedication: bodybuilding, tough mudders etc. etc.

    Get a strong motivation first, and the rest will follow.
    Last edited by Legacoid; 18-08-2019 at 5:51 PM.
    • BenSherman
    • By BenSherman 15th Sep 19, 8:39 PM
    • 4 Posts
    • 2 Thanks
    google = workout and that’s it
    • ianbar0
    • By ianbar0 26th Sep 19, 1:46 PM
    • 375 Posts
    • 263 Thanks
    as has been said, you really should speak to someone qualified...however you can pick up a lot from what has been put on here. sleep and diet are certainly key, also you need to enjoy the training you do. its no good dreading your next session. remember no matter what you can't out train a poor me!
    18 for my old mobile.
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    26 in coppers taken to bank.
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