How can i achieve this kind of physique?
- Thread starter mrdimigo
- Start date
It's hard to determine from just that post what you need to do. Your about the right weight (probably about 10kgs/22lbs heavy) but the big X factor is do you have the muscle that dude has.
End result is your target is probably 170lbs, and 7% body fat. So I'm assuming you need to both cut fat and gain muscle. You cant do both at once but you can set up some principals that will work for both "phases". Eat 170-200 g of protein a day (chicken, fish, eggs are the best). Eat 70-80g of fat a day (nuts, cheese, avocado). Fill the rest with carbs, more to bulk, less to cut. If you really want to get that lean you'll probably have to cut out most sugar from your diet. That means no sweets, breads, fruits, corn, white rice, potatoes, ect. Quinoa, steel cut oats, beans, green veggies and even brown rice can be good sources of "slow carbs".
Long story short: Get used to chicken salad man.
You'll probably need to join a gym and grow some muscles too. I go 4x/week, and I'm maybe as strong as that dude, but nowhere near as lean. I would say 4, 60-90 minute workouts would be a good starting place anyway. If you really want to see what guys like that do in the gym, join Fitocracy and track them. Fitocracy is like twitter for athletes and gym rats.
End result is your target is probably 170lbs, and 7% body fat. So I'm assuming you need to both cut fat and gain muscle. You cant do both at once but you can set up some principals that will work for both "phases". Eat 170-200 g of protein a day (chicken, fish, eggs are the best). Eat 70-80g of fat a day (nuts, cheese, avocado). Fill the rest with carbs, more to bulk, less to cut. If you really want to get that lean you'll probably have to cut out most sugar from your diet. That means no sweets, breads, fruits, corn, white rice, potatoes, ect. Quinoa, steel cut oats, beans, green veggies and even brown rice can be good sources of "slow carbs".
Long story short: Get used to chicken salad man.
You'll probably need to join a gym and grow some muscles too. I go 4x/week, and I'm maybe as strong as that dude, but nowhere near as lean. I would say 4, 60-90 minute workouts would be a good starting place anyway. If you really want to see what guys like that do in the gym, join Fitocracy and track them. Fitocracy is like twitter for athletes and gym rats.