Tips for having an aesthetic physique

[tryingtomog475693]

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 ↓

 

[trenace450]

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

 

[tryingtomog475693]

thank you so much. i screenshotted this and i’m gonna look at everyday.

 

[naygerPSL]

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

High iq and ppl in same sentence

 

[naygerPSL]

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

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

 

[White_Bwoi]

lol

 

[tryingtomog475693]

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

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

 

[tryingtomog475693]

High iq and ppl in same sentence

wait so if i’m doing ppl i wont be able to achieve an aesthetic physique?

 

[naygerPSL]

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

Great. is 2.5k calories ur bulk or maintenance?

 

[tryingtomog475693]

Great. is 2.5k calories ur bulk or maintenance?

maintenance, summers coming up tho i wanna try to lose weight to see my abs n stuff

 

[naygerPSL]

wait so if i’m doing ppl i wont be able to achieve an aesthetic physique?

No this is the misconception. Ppl just has flaws like fatigue management and frequency. This hinders how much u can grow faster.

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

 

[naygerPSL]

maintenance, summers coming up tho i wanna try to lose weight to see my abs n stuff

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

 

[tryingtomog475693]

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

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

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

 

[naygerPSL]

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

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.

 

[tryingtomog475693]

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.

perfect, thanks so much man you’re a great help. keep up the positivity.

 

[sayi]

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

Great physique, just continue what you are doing

 

[bp3nthusiast]

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

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hmmmm

 

[lifeless]

not a single chance in the fucking world youre getting that at 15

 

[lifeless]

View attachment 3602170|
hmmmm

JFL

 

[tryingtomog475693]

View attachment 3602170|
hmmmm

i don’t get your point

 

[tryingtomog475693]

not a single chance in the fucking world youre getting that at 15

well yeah i know… but it’s better to start now than later

 

[tryingtomog475693]

Great physique, just continue what you are doing

that’s not my physique it’s my goal physique

 

[sayi]

that’s not my physique it’s my goal physique

whats his height and weight tho

 

[tryingtomog475693]

whats his height and weight tho

no clue

 

[Enytraina]

retard