Physique update

[Excalifer]

Current frame/physique.need help to lose fat and how to look more aesthetically pleasing

 

[belowavgheight]

a calorie deficit my nigga its pretty simple

get 10k+ steps a day, weight train and do cardio at the gym if u have time

 

[Lokiii]

Deficit with incline treadmill after every workout (make sure it’s post workout so you don’t fuck up your sessions)

 

[domnsday]

Current frame/physique.need help to lose fat and how to look more aesthetically pleasingView attachment 5126361

Deficit Track your Cals while in deficit Track Protein and healty fast also

 

[Excalifer]

Deficit with incline treadmill after every workout (make sure it’s post workout so you don’t fuck up your sessions)

Been doing that for around a week now but how do i properly count calories

 

[Final Fantasy]

Been doing that for around a week now but how do i properly count calories

Just weigh out your food or have ready protein meals so you can see the calories.

Or just hop on reta.

 

[Excalifer]

Just weigh out your food or have ready protein meals so you can see the calories.

Or just hop on reta.

Too broke for reta so this will have to do for now

 

[itzzmetony7]

Current frame/physique.need help to lose fat and how to look more aesthetically pleasingView attachment 5126361

Before starting, do a few minutes stretching so you won't get injured.

Upper part:
- Go for 4 sets till failure of puuh ups to work your chest, triceps and core endurance. Take breaks of at least 2 minutes between each set. Once you get back in shape, you can go for different variations of push ups.
- 5 sets of 6 Pike push ups to work your shoulders and upper chest, aswell as a bit of upper back.
- Pull ups. Practice dead hang until your grip gets in shape and body adapts to the bar. Once done you can start doing 5 sets of Pull ups. If your max is 5 Pull ups, you should go for:
Set one: 5 Pull ups
Set two: 4 Pull ups.
Set three: 3 Pull ups.
Set four: 3 Pull ups.
Set five: 2 Pull ups or go until failure.
- For biceps you can do chin ups. 2-3 sets of chin ups till failure are great.
^don't be afraid of wrist pain, it's normal.
Bonus: everything above will train your forearms aswell.

Lower part:
- Abs: 2 sets of 1 minute frontal plank for abs endurance.
1 set of side plank for each side. (left and right)
- Leg raises standing on floor or hanging leg raises, 2 sets of 35 are great to build visible lower abs.
- Mountain climbers: 2 sets of 30 reps. Not seconds, reps.
- Sit ups: 2 sets of 25.

Legs:
- Go for at least 50 squats with some weight in hands.
- 100+ calves raises to define your calves.
- The leg raises also help your tendons.

Cardio:
- Go for at least 20 minutes runs daily.

Most important for abs, don't eat more than 1900 calories per day and drink at least 2 liters of water.

You can split them in 2 days workout.
day 1: chest, biceps, triceps, back, forearms. + cardio
day 2: abs and legs + cardio
day 3: Rest day, only do cardio to keep the muscles active.
day 4: Repeat.

 

[Redline]

Current frame/physique.need help to lose fat and how to look more aesthetically pleasingView attachment 5126361

what the fyck kind of post is this i cant even see you