I want my body to look like this...

[sinner]

Hey guys, i'm going to start working out again after my exams (i.e. next week) after a long break. Right now my body is a bit muscular but kinda skinny. My problem is I have some fat on my abdominal area which i want to get rid off (i want some good ab muscles!!). Plus, i wanna get more muscular and put on some lean mass. Just to give you guys an idea, I want to develop my body similar to this

http://www.mostbeautifulman.com/misc/channingtatum/images/pic03.jpg

( Haha, sorry for linking to a gay ass site, but i needed to give you guys an idea.)

So should i cut and just loose the fat on my stomach at start and after that bulk up slightly??

I will be working out 3 times a week (alternate days). 1st day - Back & Biceps, 2nd day - Chest, Shoulders & triceps, 3rd Day - Legs. Before my workout i'll do cardio for 15mins. Along with this i'll keep one day for cardio and abdominal exercises. I will concentrate most on squats, chest press (dumbbell) as i have read on this forum.

Need some advice & tips on my workout & my diet asap. Thanks a lot.

 

[Francisco d'Anconia]

Search the forum for posts by Diesel.

 

[Disconnect]

Instead of searching, check out the cutting/bulking guides by Diesel. Since you're on the skinny side, first bulk, then cut. Good luck.

 

[OzyBoy]

I don't think i am going to look like that anytime soon but i am slowly working on improving myself. I might look a bit like that one day - i hope anyway..

 

[reyalp]

the guy in the link looks emaciated.

read this, man:
http://forum.bodybuilding.com/showthread.php?t=750551

also read the stickies in this forum.

 

[sinner]

Thanks guys.. @ Reyalp.. haha.. i like the skinny-muscular look

 

[organizedconfusion]

dude..db presses,military press,pull ups,curls and some ab work! get your bodyfat down to 10% and you're set. the guy in the pic really isn' that big..

 

[IrReSiStIbLe]

the guy in the pic really isn' that big..

It's true, only reason he looks big is coz of the lighting. My body is quite similair to his in actual fact (I've got better abs). i'm 7% body fat.

I work as an Exercise Physiologist (Testing people's fitness levels and testing athletes for drugs) and a personal trainer on my other days. Looks like you're on the right track in terms of dividing your routine but if I was you I'd probably divide it as follows-
DAY 1 (Upper Body)- 10 minutes cardio warm up at a low/medium intensity (Prefferably rowing machine), Upper body- bench (DB) <---superset--->Pullups/lat pulldown/chinups, Bicep curls <---superset---> Tricep pushowns, Shoulder press, Crunches on swiss ball.

DAY 2 (lower body)- 10 minutes warm up, Squats, Lunges, ham curls, calf raises, leg raises.

Day 3 (Multi Joint exercises) - 30 minutes of cardio, bench press (High reps- 10-12), chin ups, Shoulder press, dips, abs.

+ Cardio on every other day.

this is what i think would be best for you, also considering you would work the weights at a high intensity, fully pushing yourself + varying your reps and workouts every once in a while.

Nutrition wise, from what I know you should be consuming 1 gram of protein per 2 kg of body weight. I'd take supplements if I was you- Whey Protein Isolate + Concentrate as well as egg protein which is the best and most effective form of protein, eat the egg white only as it doesn't contain any cholesterol and has more protein in it.

Eat heaps of carbs during the day but stay away from them after about 8pm- a few hrs before you're about to go to la la land..

I'm late to work, but if you need any further help or information just PM me, I'm always happy to help..

Cheers,
Irre.

 

[sinner]

Irresistible, thanks a lot for your help. My workout is almost the same as you have adviced. I have a few more doubts, i'll send you a PM for that later...

 

[simon]

eat the egg white only as it doesn't contain any cholesterol and has more protein in it.

Dietary cholesterol has no effect on blood cholesterol.

 

[Demonslut]

I don't think the totally ripped look is worth the effort. If I dropped bf% no-one would notice under clothes anyway, but muscles can still impress cause the bulk shows. When you're naked it's game over anyway, so not worth effort and muscle loss imo.

 

[simon]

I wanna look like this badass mutha:

http://www.sandowmuseum.com/aaanewsandowfigure.jpg

 

[i am me]

that place had a link to "areyougay.com"...........

not sayin anythin bout u man...but wtf??

 

[piterx]

i am quite inpatience..how long does it take to have such a body,if you are not very overweighted ( ok i confess i have a noticable fat at lower body )

 

[i am me]

u should take a picture so we could see how big u are (no homo)

u cant be impatient tho. probably at LEAST a few months and thats if u work hard n stick to a healthy diet

then again ive seen people lose weight FAST naturally but it all depends on how u look now n how much work u put in

 

[piterx]

i can't find a photo of me that you can see my body type clearly sorry..(maybe because i am not very proud of it )
but i am sending information about my body size,weight etc data that has been measured few days ago :

age : 24
type: standart
male: alpha ( lol )
weight : 75.6 kg
height: 1.71 m
your ideal weight : 58.4kg~73.1kg
fat index: 20.2 %
fat : 15.2 kg

hope it gives some idea..

 

[sinner]

that place had a link to "areyougay.com"...........

not sayin anythin bout u man...but wtf??

haha.. i don't know, I just needed a pic to give you guys an idea.

@ Demonslut : I don't care that much for big bulky muscles popping out from tight t-shirts anyway...

 

[Demonslut]

haha.. i don't know, I just needed a pic to give you guys an idea.

@ Demonslut : I don't care that much for big bulky muscles popping out from tight t-shirts anyway...

Fair enough. I still want to mention that 16inch biceps will make you look 'athletic', not 'buff' or a gorilla-gym-obsessee. Having a bf% as low as that guy though won't have any visible difference, and it's only really going to be you that gets turned on when you look in the mirror each morning.

Your call anyway.

 

[Skilla_Staz]

I wanna look like this badass mutha:

http://www.sandowmuseum.com/aaanewsandowfigure.jpg

Considering the era, I'm guessing that guy was one BADDDDDD mamma jamma in that day.

 

[grr]

Considering the era, I'm guessing that guy was one BADDDDDD mamma jamma in that day.

Judging by his proportions he looks short. 5'5"-5'8", just guessing.