How to achieve this body?

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kiawill91
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#1
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#1
Age 29
Weight 73kg

This is what I currently look like

Image Image

And this is what I want to achieve. I know it’s also down to genetics and he has been training for years



Image

2,500 calories ok a day?

Back biceps

Chest triceps

Shoulders

Legs

Do I need to be doing the same exercises week in week out or can I change it up?

Thanks
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Gaddafi
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Before lockdown I wasn't at the target point you've shown, although my upper body was similar. I started off with a body roughly the same as yours.

I did all the listed exercises apart from legs and I walked 5 miles a day. Also did plank, burpees, situp and pressup. I trained 5 days a week. I rested two days.

I used a calorie calculator. I consumed 2300 calories a day.

On the 2 days I didn't do anything I did not consume more then my basic metabolic rate (~1700.)
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fssfgf
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(Original post by kiawill91)
Age 29
Weight 73kg

This is what I currently look like

Image Image

And this is what I want to achieve. I know it’s also down to genetics and he has been training for years



Image
2,500 calories ok a day?

Back biceps

Chest triceps

Shoulders

Legs

Do I need to be doing the same exercises week in week out or can I change it up?

Thanks
kiawill91, its easy to say a lot of it is down to genetics, but I personally don't think that true. This pandemic has hit everyone in different ways, and for me, it got me more focused on gym and my body. I have always struggled to put on weight and at the start of lockdown I weighed just 70kg. I decided to change things about myself, eating the correct things, training the correct things. At the end of it all I now look like the image below with plans to get bigger. vvv

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I feel like the biggest difference for me has been changing the way I train and what I train. I found that training Chest and Triceps more than i would back and biceps helped define my core and arms more. Also, calesthetics is also very important, so I would suggest training Pull-ups and tri dips as often as you possibly can. Whether thats doing a few every day you before you leave your house and go to bed, or even banging some out before moving onto your main workout
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illusionz
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You could look like that within a year. He's lean but not very big.

Follow any good program from https://thefitness.wiki/

Either cut first then slow bulk, or just slow bulk now. Depending on your tolerance for fat and body image.
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