Tips for having an aesthetic physique

tryingtomog475693

tryingtomog475693

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I am 15 yrs old, 5’11, 150lbs, and tired of being avg… I just started going to the gym, I’m intaking 2500 cals a day, but i don’t have a good workout plan/split. any tips? goal physique ↓
IMG 1441
 
  • JFL
Reactions: Enytraina
I gotchu bro, very high IQ workout tips here.
Either run an upper/lower split, 4 sessions a week, full body 3 times a week, or push/pull/legs rest repeat.
You need to be doing at least 4-6 sets per muscle, weekly. Excercise selection is somewhat cope and won't really make a difference. Provided you're training near failure with relatively good form of course. An example for a pull(back) day could be:
2 sets T-bar rows
2 sets wide grip lat pulldown(or pullups whichever you prefer)
2 sets preacher curls
Do everything in a 4-8 rep range, doing 15+ or whatever some low iq people do, is just needlessly fatiguing and difficult to achieve failure in.
Also track your calories ASAP. Get an app, make sure you are getting in around 140-150 grams of protein. Calories might need to be adjusted upwards in the future, but for now just worry about adequate protein, and training effectively. Good luck bro
 
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Reactions: olmundet and Intheendiwillwin
thank you so much. i screenshotted this and i’m gonna look at everyday.
 
trenace450 said:
I gotchu bro, very high IQ workout tips here.
Either run an upper/lower split, 4 sessions a week, full body 3 times a week, or push/pull/legs rest repeat.
You need to be doing at least 4-6 sets per muscle, weekly. Excercise selection is somewhat cope and won't really make a difference. Provided you're training near failure with relatively good form of course. An example for a pull(back) day could be:
2 sets T-bar rows
2 sets wide grip lat pulldown(or pullups whichever you prefer)
2 sets preacher curls
Do everything in a 4-8 rep range, doing 15+ or whatever some low iq people do, is just needlessly fatiguing and difficult to achieve failure in.
Also track your calories ASAP. Get an app, make sure you are getting in around 140-150 grams of protein. Calories might need to be adjusted upwards in the future, but for now just worry about adequate protein, and training effectively. Good luck bro
Click to expand...
High iq and ppl in same sentence
 
tryingtomog475693 said:
I am 15 yrs old, 5’11, 150lbs, and tired of being avg… I just started going to the gym, I’m intaking 2500 cals a day, but i don’t have a good workout plan/split. any tips? goal physique ↓View attachment 3598362
Click to expand...
Start meal prepping bro. Dont fall into the propaganda of i can eat anything i want “because calories in calories out” Sooner or later in ur fitness journey you will find yourself meal prepping. So might as well start now. Most important things are diet and consistency. Training too if ur natty its best to run U/L or FB. Seems like ur bf is quite low, where is it at right now can you see ur abs? Id recommend eating in a 400 surplus. Eat at least 160-180g of protein a day. If u need any diet,meal prepping or nutritional advice just ask
 
lol
 
  • Hmm...
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naygerPSL said:
Start meal prepping bro. Dont fall into the propaganda of i can eat anything i want “because calories in calories out” Sooner or later in ur fitness journey you will find yourself meal prepping. So might as well start now. Most important things are diet and consistency. Training too if ur natty its best to run U/L or FB. Seems like ur bf is quite low, where is it at right now can you see ur abs? Id recommend eating in a 400 surplus. Eat at least 160-180g of protein a day. If u need any diet,meal prepping or nutritional advice just ask
Click to expand...
yeah i usually meal prep for school lunches and just eat whatever my dad makes for supper, like steak or chicken (if what he makes is unhealthy i make my own shit). right now i cannot see my abs but i’m working on it, i lost a lot of weight from a growth spurt when i was 13-14 so now i’m focusing on exercise and incline treadmill for 30 mins a day to burn more cals
 
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tryingtomog475693 said:
yeah i usually meal prep for school lunches and just eat whatever my dad makes for supper, like steak or chicken (if what he makes is unhealthy i make my own shit). right now i cannot see my abs but i’m working on it, i lost a lot of weight from a growth spurt when i was 13-14 so now i’m focusing on exercise and incline treadmill for 30 mins a day to burn more cals
Click to expand...
Great. is 2.5k calories ur bulk or maintenance?
 
tryingtomog475693 said:
wait so if i’m doing ppl i wont be able to achieve an aesthetic physique?
Click to expand...
No this is the misconception. Ppl just has flaws like fatigue management and frequency. This hinders how much u can grow faster.
IMG 3874

This is my analogy for splits. At the end of the day no matter what split you do you will reach a limit. But doing more optimal splits is better for results and faster. Its like the straight line ur going faster instead of wasting time. Especially if ur natural i would optimse science based stuff
 
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tryingtomog475693 said:
maintenance, summers coming up tho i wanna try to lose weight to see my abs n stuff
Click to expand...
Eat 2.1k cals. And track. Please do not minus calories that u burnt from treadmil. It has a 10-50% inaccuracy of how much u burn. Whereas putting calories into ur body is like 98% accurate. Basically diet>cardio doing both is great but cardio is just to add on ur deficit
 
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naygerPSL said:
No this is the misconception. Ppl just has flaws like fatigue management and frequency. This hinders how much u can grow faster.
View attachment 3599513
This is my analogy for splits. At the end of the day no matter what split you do you will reach a limit. But doing more optimal splits is better for results and faster. Its like the straight line ur going faster instead of wasting time. Especially if ur natural i would optimse science based stuff
Click to expand...

naygerPSL said:
Eat 2.1k cals. And track. Please do not minus calories that u burnt from treadmil. It has a 10-50% inaccuracy of how much u burn. Whereas putting calories into ur body is like 98% accurate. Basically diet>cardio doing both is great but cardio is just to add on ur deficit
Click to expand...
okay sounds good, do you have any good meals for a deficit that make you full and high in protein but also low in cals
 
tryingtomog475693 said:
okay sounds good, do you have any good meals for a deficit that make you full and high in protein but also low in cals
Click to expand...
Most protein source arent low in cals. And thats ok. Low in cals doesnt mean anything u could eat 1800 of donuts a day and still lose weight. But what id do is do a 35% Carbs 35% protein 30% fat diet. Just put that setting into myfitnesspal it will tell you how much exactly in grams. But foods id recommend are the common ones like beef n eggs. 600-800g of ground beef will get u more than enough protein. Dont skip on carbs u need glycogen for energy to lift harder. Just ask chatgpt for a 2.1k-2.2k calorie deficit with beef eggs rice and what ever other food u like.
 
naygerPSL said:
Most protein source arent low in cals. And thats ok. Low in cals doesnt mean anything u could eat 1800 of donuts a day and still lose weight. But what id do is do a 35% Carbs 35% protein 30% fat diet. Just put that setting into myfitnesspal it will tell you how much exactly in grams. But foods id recommend are the common ones like beef n eggs. 600-800g of ground beef will get u more than enough protein. Dont skip on carbs u need glycogen for energy to lift harder. Just ask chatgpt for a 2.1k-2.2k calorie deficit with beef eggs rice and what ever other food u like.
Click to expand...
perfect, thanks so much man you’re a great help. keep up the positivity.
 
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Reactions: naygerPSL
not a single chance in the fucking world youre getting that at 15
 
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