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Anonymous
what are some exercises to do to possibly achieve a look near this?
>> Anonymous
Situps, crunches, pushups, chinups etc..

oh and SQUATZ.
>> Anonymous
whats a good of each to do..
such as 3 sets of 15 SQUATZ
>> Anonymous
monday:
benchpress 5x5
Curls (any kind) 3x10
Calf raises 3x10

wednesday:
squats 5x5
pec flyes 3x10
weighted crunches 3x10

friday:
deadlifts 5x5
chinups 3x10
dips 3x10

eat around 2,000 calories a day and try to keep to minimum 100grams of protein a day
>> Anonymous
>>137529

Protein a day is in relation to your body mass. If you weight alot more because you are naturally taller, you need more protein and vice versa.
>> Anonymous
wow..thats alot more specific then i really expected..
thanks haha
>> Anonymous
>>137536
kinda guesstimated there, ty for clearing that up for me.
>> Anonymous
>>137541

Its important to remember that how much protein you are recommended is in 2 different formulae:

Weight loss
Bodybuilding

Bodybuilding is about 2 to even 4x as much as you need for weight loss.

Formula for weight loss:

0.8-1.2g per kg of body weight.

So at 109kg atm i need between 87-130g, i take around 100g a day when possible.

For building its a hell of alot more hence why they eat like a horse and chow down on protein shakes all day.
>> Anonymous
since i come here everyday with the specific desire to be your personal trainer, here is a routine that i am happy to give you. do this every day and you will get way wicked cool muscles but not too bulky cos chicks don't like the meathead look.

day 1
1.get up at five am
2. push 100g of creatine up your asshole
3. punch yourself repeatedly in the head while shouting 'i am the fire tiger'
4. hiit time, this is great for cardio and spot reduction. basically hold your breath and run down hill as fast as you can. try and do this for like 45 minutes.
5. 200g protein powder. you have to stick this up your ass too or you'll get stretch marks
6. 1000g oxycotin. this is for recovery. take with a quart of whiskey

if you have any other questions don't hesitate to come back
>> Anonymous
Step 1: Be from Canada and get a job working for Nickelodeon on a soap opera for kids called 15.

Step 2: Grow up.

Step 3: Star in Van Wilder and get personal trainers to make you look like this.

The End.
>> Anonymous
>>137552

I only lol'd at spot reduce, try harder next time.
>> Anonymous
>>137551
I also assumed OP was around 5'10 or so, skinny, just trying to bulk up.

and for trying to build mass, it's 1-1.5g per pound of bodyweight.
>> Anonymous
i am the fire tiger!!..
sounds good to me
>> Anonymous
>>137529
How long will it take?
>> Anonymous
>>137563

Months, depends on how hard you push yourself and diet.
>> Anonymous
>>137563
you should feel the results as soon as you drop those 1000g of oxycotin
>> Anonymous
oxycotin then whiskey? or whiskey then oxycotin..im writing this bad boy down
>> Anonymous
>>137571
it's called concurrent periodisation, you take them both simultaneously.
>> Anonymous
ah..ok..makes alot more sense now...
I AM THE FIRE TIGER!!
>> Anonymous
>>137577
use a CSS system

Take more whiskey for 1 week, then more oxycontin the next whilst using maintanence amounts of the other.
>> Anonymous
>>137583
but if he does that he's going to have to wave-load the protein that he's sticking up his ass
>> Anonymous
>>137597
true, and probably rotate his sleeping on a pendulum system.

imo OP should just follow>>137529

this is all getting too complex =p
>> Anonymous
Abs and biceps. He has no back, traps, chest, or shoulders
>> Anonymous
he's got no real bis or abs either, just a normal dude at lowish BF imo.
>> Anonymous
Hate the straight up and down torso look, disgusting.

GROW SOME LATS.
>> Anonymous
what would you guess his bf% is at? 5%?
>> Anonymous
>>137639
5% the guy can't weight enough to be 5%.

Gotta remember it's a fucking %, so it's proportional to his weight.

I'd say like 8-9% if not a bit more.
>> Anonymous
>>137640
I'm just saying.. i have like 11% and I look NOWHERE near that...
>> Anonymous
With a weight plan, what alternatives can you lift (as oppose to actual barbells or dumbells)

Like what could you find in your house?
>> Anonymous
>>137641
if you ever see a picture of a true 5% and a true 7% on the SAME PERSON, the difference is massive.

This guys face isn't getting the gaunt look, lack of vascularity and shoulder striations.

problem is, some people have such full muscle bellies that even at 12% they kill what most look like at 8-9%

we hate these people, yes we do precious.
>> Anonymous
>>137645

Anyone got any ideas?
>> Anonymous
>>137648

NIGGER
>> Anonymous
>>137529

Surely cardio is important as well?
>> Anonymous
Aim higher, find someone with a decent physique.
>> Anonymous
yeah this is pretty easy to acheive
>> Anonymous
do p90x or something faggy like that.

wuss body
>> Anonymous
You guys are idiots.

The average man DOES NOT look like this with low body fat. You have to work out reguarly to get muscle and do cardio to get the definition.

He just has a small frame.

This will take a year or so for most.
>> Anonymous
>>138746

lol wut. Low body fat, normal arms, and a decent sized chest. A normal weight out of shape person could easily look like that in six months or less.
>> Anonymous
>>138780
A normal person could look like this in 6 months doing what exactly
>> Anonymous
his abs are completely out of propertion to the rest of his body.
>> Anonymous
>>138825
explain
>> Anonymous
run
run
run your fat ass off
run
run
run
>> Anonymous
war ar his tricep? he must not b doin it rite
>> anonymous
that guy looks like ryan reynolds
>> Anonymous
>>139203
He looks like Van Wilder
>> Anonymous
>>139216
That's the actor that -- never mind.
>> Anonymous
Deadpool, looking gooooooood
>> Anonymous
Is this shit healthy at all? I mean so low body fat percentage
>> Anonymous
>>139304
are you serious
>> Anonymous
>>139304
yeah its healthy but if he had 10 more lbs of fat on him he would be stronger
>> Anonymous
>>139319

Yes because fat = muscles obviously.
>> Anonymous
>>139319

If he had 10 more lbs of fat he'd lose most abdominal definition.
>> Anonymous
>>139323
no faggot because the fat is a buffer of energy, he wouldn't be so carb depleted either.
>> Anonymous
>>139332

That's where a proper diet comes in, faggot.
>> Anonymous
when theres no food in the world he will be one of the first to die
>> Anonymous
     File :-(, x)
i wanna lose fat!!!
>> Anonymous
>>139337
good point
>> Anonymous
>>139336
you haven't proven anything FAGGOT

bodybuilders are at their weakest when they step on stage with low bodyfat.

a male is generally strongest around 12% bodyfat, more could help but the returns are diminishing.
12% bodyfat is ideal for strength and muscle growth
>> Anonymous
>>137516
eat nothing and do nothing but situps
>> Anonymous
>>139337

So you think everyone should have ten pounds of extra fat because of this? You think we're running out of food?
>> Anonymous
>>139350
The Olympic weightlifters who can lift the most are in the highest weight classes and seem to have quite a bit of fat, too.
>> Anonymous
>>139350

I'm pretty sure the man manages to eat when he's hungry. Until he stops doing that, he won't die from low BF%. As you can clearly see, he is in the business of aesthetics, not being a meathead.
>> Anonymous
>>139361

He's an actor, not an Olympic lifter. Man there are a lot of idiots here.
>> Anonymous
>>139355
No, I dont think any of that.
>> Anonymous
it all just depends on your goal. is your goal to be able to lift bigger weights and shit, or is it to have a more attractive physique? one requires more fat. neither goal is more correct than the other, theyre just different.
>> Anonymous
>>139361
this is because the super heavyweights have no weight limit and therefore no reason to waste energy on dieting to make the grade.