My official workout plan

[Deleted member 12218]

I’ve come to realize that my biggest problem is my light weight and stickbug body.

I weigh 145lbs, am 6’1, and 11%bf which gives me a 19.1bmi and an ffmi of 16.7

I’m barely on the normal range for BMI but my ffmi isn’t even close to the LOWER end of average

You can calculate your FFMI here:

Fat Free Mass Index Calculator

www.calculators.org

And BMI here:

https://www.bmi-calculator.net/

My starting plan is to workout the muscle people see the most, arms, legs, and neck. I will then incorporate full body once I’ve got into a sustainable workout schedule.

LEGS
I will just run for now. The reason being is my legs are skinny but bigger in proportion to my upper body. These past 2 weeks I’ve been running a mile every run and I’ve noticed fat loss in my calves. I’ve noticed bikers and runners have really lean legs so maybe it’s not just placebo

ARMS
I will use a gyroscope/powerball for now. It’s basically a device you spin with your hand and arms, but the faster it spins, the more strength it takes to control. It’s basically like running for your arms, targets every muscle. If you still don’t understand, watch this video:



NECK
I will hang my head off of my bed and do neck curls from all 4 sides. I also found rotating my head while hanging off to be quite difficult. Next step, I’ll order some plates as a form of progressive overload once it gets too easy on my neck. Basically what this guy suggests, definitely recommend giving it a watch


That is my plan for now. I don’t want to make it complicated because that’s what put me off the first time I tried this. However now, my plan is simple and I’ve posted it online so not only I but you guys hold me accountable.

And here are my 4 pics (2 side, 1 back, 1 front) so you get an idea of my starting point. This will also hold me accountable as the entire internet can view me from 4 angles.


I would love to hear any of your guys thoughts or workout advice. And thank you to @streege for inspiring me to do this when you low key roasted me for being Low-T lol. Wish me luck brocels.

 

[GigaAscender]

0

 

[Deleted member 12218]

If you were even worth remembering, I might have taken offense to that

 

[Dainslief]

kinobody Greek god workout

Greek God Muscle Building Program

Greek God Muscle Building Program

www.academia.edu

 

[Deleted member 1862]

bunch of greycel ramblings above me, stay away

 

[Deleted member 12218]

bunch of greycel ramblings above me, stay away

I’m so close to escaping my greyceldom

 

[highT]

Better than nothing I guess... but I don’t think it’s a good plan for your described goals. You need to do chinups, dips, overhead press, bench press, squat, deadlifts, etc. if you want to gain any real muscle / size. Plus... these exercises I’ve mentioned will boost + regulate your testosterone production

 

[Deleted member 12218]

Better than nothing I guess... but I don’t think it’s a good plan for your described goals. You need to do chinups, dips, overhead press, bench press, squat, deadlifts, etc. if you want to gain any real muscle / size. Plus... these exercises I’ve mentioned will boost + regulate your testosterone production

Why do those exercises specifically help with testosterone? I don’t have access to a gym but I have dumbbells and a pull up bar so I could add overhead press and chin ups in there I guess.

 

[highT]

Why do those exercises specifically help with testosterone? I don’t have access to a gym but I have dumbbells and a pull up bar so I could add overhead press and chin ups in there I guess.

Chinups are great for developing a muscular back. Highly recommend making that part of your routine. Weightlifting in general will boost your testosterone more than other types of exercise, and specifically, big compound movements (such as chinup, bench, squat, deadlift, various presses, etc.) are the most effective in doing so; because they recruit the most muscle groups and allow you to move more weight. I listed you those exercises because they have worked well for me personally in building a great physique. I used to be a skinny kid growing up so I know what that’s like.

 

[patricknotstar]

I’ve come to realize that my biggest problem is my light weight and stickbug body.

I weigh 145lbs, am 6’1, and 11%bf which gives me a 19.1bmi and an ffmi of 16.7

I’m barely on the normal range for BMI but my ffmi isn’t even close to the LOWER end of average
View attachment 973272View attachment 973277

You can calculate your FFMI here:

Fat Free Mass Index Calculator

www.calculators.org

And BMI here:

https://www.bmi-calculator.net/

My starting plan is to workout the muscle people see the most, arms, legs, and neck. I will then incorporate full body once I’ve got into a sustainable workout schedule.

LEGS
I will just run for now. The reason being is my legs are skinny but bigger in proportion to my upper body. These past 2 weeks I’ve been running a mile every run and I’ve noticed fat loss in my calves. I’ve noticed bikers and runners have really lean legs so maybe it’s not just placebo
View attachment 973320

ARMS
I will use a gyroscope/powerball for now. It’s basically a device you spin with your hand and arms, but the faster it spins, the more strength it takes to control. It’s basically like running for your arms, targets every muscle. If you still don’t understand, watch this video:



NECK
I will hang my head off of my bed and do neck curls from all 4 sides. I also found rotating my head while hanging off to be quite difficult. Next step, I’ll order some plates as a form of progressive overload once it gets too easy on my neck. Basically what this guy suggests, definitely recommend giving it a watch


That is my plan for now. I don’t want to make it complicated because that’s what put me off the first time I tried this. However now, my plan is simple and I’ve posted it online so not only I but you guys hold me accountable.

And here are my 4 pics (2 side, 1 back, 1 front) so you get an idea of my starting point. This will also hold me accountable as the entire internet can view me from 4 angles.


I would love to hear any of your guys thoughts or workout advice. And thank you to @streege for inspiring me to do this when you low key roasted me for being Low-T lol. Wish me luck brocels.

See u in a few months where u either look the same or slightly fatter

 

[Deleted member 12218]

See u in a few months where u either look the same or slightly fatter

Believe me, It’s IMPOSSIBLE for me to get fatter. I have been skinny my entire life I doubt that would change. I appreciate you commenting tho, that’s 1 more person holding me accountable

 

[eduardkoopman]

I’m barely on the normal range for BMI but my ffmi isn’t even close to the LOWER end of average

BMI, is largely cope.
But, it's true in your case. you are packing to little muscle mass.

I have the same issue. And working on it, atm

 

[Deleted member 12218]

BMI, is largely cope.
But, it's true in your case. you are packing to little muscle mass.

I have the same issue. And working on it, atm

What are your stats?

 

[Laikyn]

I’ve come to realize that my biggest problem is my light weight and stickbug body.

I weigh 145lbs, am 6’1, and 11%bf which gives me a 19.1bmi and an ffmi of 16.7

I’m barely on the normal range for BMI but my ffmi isn’t even close to the LOWER end of average
View attachment 973272View attachment 973277

You can calculate your FFMI here:

Fat Free Mass Index Calculator

www.calculators.org

And BMI here:

https://www.bmi-calculator.net/

My starting plan is to workout the muscle people see the most, arms, legs, and neck. I will then incorporate full body once I’ve got into a sustainable workout schedule.

LEGS
I will just run for now. The reason being is my legs are skinny but bigger in proportion to my upper body. These past 2 weeks I’ve been running a mile every run and I’ve noticed fat loss in my calves. I’ve noticed bikers and runners have really lean legs so maybe it’s not just placebo
View attachment 973320

ARMS
I will use a gyroscope/powerball for now. It’s basically a device you spin with your hand and arms, but the faster it spins, the more strength it takes to control. It’s basically like running for your arms, targets every muscle. If you still don’t understand, watch this video:



NECK
I will hang my head off of my bed and do neck curls from all 4 sides. I also found rotating my head while hanging off to be quite difficult. Next step, I’ll order some plates as a form of progressive overload once it gets too easy on my neck. Basically what this guy suggests, definitely recommend giving it a watch


That is my plan for now. I don’t want to make it complicated because that’s what put me off the first time I tried this. However now, my plan is simple and I’ve posted it online so not only I but you guys hold me accountable.

And here are my 4 pics (2 side, 1 back, 1 front) so you get an idea of my starting point. This will also hold me accountable as the entire internet can view me from 4 angles.


I would love to hear any of your guys thoughts or workout advice. And thank you to @streege for inspiring me to do this when you low key roasted me for being Low-T lol. Wish me luck brocels.

good workout plan

 

[eduardkoopman]

What are your stats?

to little muscle mass.

 

[TITUS]

Sounds like a shit plan.
Focus on full body workouts, you can start with bodyweight pushups, squats, lunges, etc. and running. Powerball is a meme.

 

[ovosoundszn]

Your posture is still fucked up, it looks like your overcompensating. Edit:nvm its good

 

[Deleted member 12218]

Sounds like a shit plan.
Focus on full body workouts, you can start with bodyweight pushups, squats, lunges, etc. and running. Powerball is a meme.

NOT a meme, look at how jacked this guys arms are

 

[TITUS]

Yeah, and he got them by doing powerball drills, stupid greycel.

NOT a meme, look at how jacked this guys arms are

 

[Deleted member 12218]

Yeah, and he got them by doing powerball drills, stupid greycel.

If I feel a burn in my arms that means I’m damaging the tissue which means it will grow back stronger which also means in increase in muscle mass, simple logic.

 

[Deleted member 12218]

Yeah, and he got them by doing powerball drills, stupid greycel.

And you’ll understand how much of a workout it is once you buy one it’s crazy

 

[TITUS]

And you’ll understand how much of a workout it is once you buy one it’s crazy

I have had one for years and you are retarded.

 

[Deleted member 12218]

I have had one for years and you are retarded.

What are you gonna say if I get progress from this?

 

[SubhumanCurrycel]

Push/pull/legs is ideal for beginners imo tbh

 

[PYT]

See u in a few months where u either look the same or slightly fatter

Why do you say that?

 

[Stare]

You won't get any muscle from this

 

[Deleted member 12218]

You won't get any muscle from this

I’m actually incorporating pull ups and push ups into this so I’d definitely say that’s enough