The most prestigious law school admissions discussion board in the world.
|
 |
 
|
Fit bros need help getting in shape (Skinny Fat)
Poast new message in this thread
Date: May 26th, 2015 12:02 PM Author: carnelian slimy therapy boiling water Stats: 27 year old dude 5'10 166lbs (as of this morning) but am a skinny weak skinny fat. Can barely perform 5 pushups. Want to get a soccer player body like Beckham. Best routine to transform myself in 3 months?
|
 |
Date: May 26th, 2015 12:04 PM Author: spectacular marketing idea Heavy compound movements (Military Press, Bench, Chest Dips, Squat, Deads) at high weight low rep, walk 30-60 minutes a day first thing in the morning, eat high protein, moderate fat, less than 100g of carbs a day, maintenance calories, profit.
Could go 4 days a week:
Monday: Bench, Military Press, Dips, Pull-ups Tuesday: Squat, DL Weds: Off Monday: Same as Monday Friday: Same as Tuesday
Could make it 5 days a week by doing either the M or Tu routine on Saturday.
Go for the high bar squat unless you know someone who can actually teach you how to low bar. You'll work the glutes with the DL so it's no big deal. |
|
Date: May 26th, 2015 12:05 PM Author: blue native 5x5 (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966470) |
Date: May 26th, 2015 12:08 PM Author: titillating pea-brained crotch What is your powerclean 1RM? Squat 1RM? (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966491) |
|
Date: May 26th, 2015 12:09 PM Author: carnelian slimy therapy boiling water I have no idea what any of that means. I can bench like 95lbs. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966496) |
|
Date: May 26th, 2015 12:10 PM Author: titillating pea-brained crotch Ideally you want to get those to around 300/500 lbs. Watch some youtube videos breh. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966499) |
|
Date: May 26th, 2015 12:11 PM Author: carnelian slimy therapy boiling water I've been watching a lot of BroScience videos. Is dom credited? (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966504) |
|
Date: May 26th, 2015 12:11 PM Author: titillating pea-brained crotch Never seen em (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966507) |
|
Date: May 26th, 2015 12:12 PM Author: amethyst sickened point telephone (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966518) |
|
Date: May 26th, 2015 12:31 PM Author: Heady trailer park lmao.
|
|
Date: May 26th, 2015 12:14 PM Author: Aquamarine Dashing Field how much time/effort/money are you willing to commit? (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966529) |
|
Date: May 26th, 2015 12:19 PM Author: bateful preventive strike just do stronglifts 5x5--download the app. will be good for a beginner like you and tracking the progress will keep you motivated.
make sure to eat a lot of protein etc like RCP says. or you could do his routine which i'm sure is just as good if not better |
|
Date: May 26th, 2015 12:30 PM Author: aromatic nibblets hall for a man to not be able to do 5 pushups you might have muscular dystrophy. If you can bench 95 lbs, you can do 10 pushups. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966617) |
|
Date: May 26th, 2015 1:10 PM Author: godawful digit ratio knife (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966810) |
|
Date: May 26th, 2015 12:33 PM Author: Heady trailer park 5x5 wouldn't hurt.
if you're gym averse, bodyweight train. If you can only do 5 pushups, use 7 weeks to 100 pushups. Finish that shit then hit "You Are Your Own Gym" book and app.
there is no reason a skinny fat can't get lean and ripped only pushups/pullups/squats/dips/burpees.
edit: throw in some wall handstand pushups; crab walks; bear crawls. |
|
Date: May 26th, 2015 12:37 PM Author: chrome stubborn sanctuary Will these give the op six pack abs? (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966646) |
|
Date: May 26th, 2015 12:51 PM Author: spectacular marketing idea Vacuums are the POTUS of ab exercises. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966724) |
|
Date: May 26th, 2015 1:01 PM Author: Heady trailer park yes, they COULD. However genetics plays a bit of a role in 6 pack abs. Also, I wonder what the real benefit of same are since you spend 98% of your life with your shirt on and if your shirt is off then 1) you're at the beach or 2) you already are about to fuck.
tldr: diminishing returns on 6 pack abs. |
|
Date: May 26th, 2015 1:05 PM Author: chrome stubborn sanctuary I want to give my wife the gift of a 6 pack ab not attached to darnell. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966785) |
|
Date: May 26th, 2015 1:06 PM Author: Heady trailer park if you are skinnyfat, it's possible your genes could make it work. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966791) |
|
Date: May 26th, 2015 1:09 PM Author: chrome stubborn sanctuary What if I'm more of an obese fat? (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966806) |
|
Date: May 26th, 2015 12:37 PM Author: transparent organic girlfriend candlestick maker people might kill me on here for this, but I've gotten great results with mostly running, pullups and push ups. Monday I do 100 pull ups (50 wide grip overhand pullups and 50 underhand chin ups) Tuesday run 3.5 miles wed I do 200 push ups I just cycle those 3 days. I occasionally add in some dumbbell work, esp military press, but my rotator cuff on my right arm is fucked and I like to save it for pull ups
|
|
Date: May 26th, 2015 12:53 PM Author: aromatic nibblets hall *kills you for this* I feel like David Beckham does the occasional core exercise (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966734) |
|
Date: May 26th, 2015 1:02 PM Author: transparent organic girlfriend candlestick maker pullups, pushups, and running all work your core (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966773) |
|
Date: May 26th, 2015 1:02 PM Author: Heady trailer park tcr. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966774) |
|
Date: May 26th, 2015 1:14 PM Author: aromatic nibblets hall idk what to tell you but without a freakish genetic predisposition you will not see abdominal development without intense targeted exercises hth (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966826) |
|
Date: May 26th, 2015 1:42 PM Author: transparent organic girlfriend candlestick maker I must have a freakish genetic predisposition then (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27967013) |
|
Date: May 26th, 2015 12:52 PM Author: Ebony flatulent public bath creatine. chew gummy bears (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27966731) |
|
Date: May 26th, 2015 1:14 PM Author: blue native takje some pro hormones. I did that shit during college. just 1 don't drink on it. 2 get milk thistle. Make sure you get an estrogen blocker (we had fucking latacte coming our of nipples. Also you do get some rage, but it is cool.
if you aren't going to do that. get some creatine monohydrate, prework (most have a substeroid complex), eat fucking healthy. |
|
Date: June 13th, 2015 6:19 PM Author: Stirring dilemma degenerate whats a pro hormone. why not just amateur hormones (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#28111757) |
|
Date: May 26th, 2015 6:46 PM Author: beady-eyed milky ladyboy crackhouse A leg day, a back day, a shoulder day, a chest day, and two heavy cardio days. One rest day. Eat a lot of protein and don't overload on carbs, including alcohol. (http://www.autoadmit.com/thread.php?thread_id=2889608&forum_id=2#27968994) |