Advice...Annapolis body...

[j0n024]

What's up guys.... I need some help.

I just saw the movie Annapolis and the main character when he is jumproping has a really good looking body. I like how he has broad shoulders and ....well its a basic V , I also saw some trailer to a videogame Resident Evil 5 where the main character has the same body just slightly more defined.

I was wondering how do I get this body? What kind of exercises should I do to get this sort of body...I do cardio now and I do bench press, crunches ...the generic stuff. I do have a decent body...not super toned as I want but the build is there, I just need some exercises to help me get that body....and if you have any other advice to help me out

PS: Can you please use laymans terms...I dont know all the fitness lingo lol so take it easy with me thanks guys!

 

[shaunuk]

Hmm, I don't know what any of these guys look like, but I'm guessing you're gonna have to gain some mass to look anything like them? If that's the case, you need to jump on a basic mass gain routine whilst watching your carbs and doing cardio to drop a little bit of bodyfat.

For exercises it's gonna be the basic mass gaining exercises..routine I've been doing basically is like this..

monday
---
lat pulldowns 3x5
squats 3x1-3, 1x5-8
barbell rows 3x6
ez-bar curls 3x8

wednesday
---
flat DB press 3x5
dips 3x5-8
DB shoulder press 3x5-8
tricep pushdowns 3x8

friday
---
deadlifts 3x5
lat pulldowns 3x5
barbell rows 3x5-8
ez-bar curls 3x8

and put some calves and abs in there somewhere, like 3x15 for each.

The rep ranges aren't set in stone, just do whatever you need to progress.

Eat at least 1.5g of protein per lb of your bodyweight. So if you're 160lbs, at least 1.5*160 = 240g. Try to get more like 2g per pound though, so at 160, 320g of protein would be ideal.

Your protein sources are beef, chicken, eggs, tuna, turkey etc...I'd avoid milk if you're trying to get a pretty lean physique as above.

For your carbs, only eat carbs in the mornings (like, first 2 or 3 meals of the day), and keep it to low GI carbs like oats, brown rice, veggies, fruit, avoiding bread, white pasta etc. This carbs thing really depends on your current body fat percentage and all that.

Your fats will come from eggs, beef, and fish oil (15g per day).

The reason my diet advice is really sketchy is because this is all really personal...no one knows how heavy and/or lean you are at the moment

 

[mintxx]

jeez shaun this guy better thank you... he could have **SEARCHED THE FORUM** and saved you the trouble. good info anyway, i'd also emphasize adding weight each week and some close grip chins.