Thread: 6 months realistic time for this results?

i think you can get that body by just eating right. i dont think you would really have to work out for it? maybe cardio?

Are you currently working out? If yes, for how long?
What is your maintenance calories?
At what frequency are your training? I see you have two workouts A and B but that doesn't tell me how often you're doing them.
Why didn't you cut that other douche bag's head off in the attachment?

Rofl, don't put your goals too high.. Joking bud.. Hell yeah you can get that in 6 months. Look better too.

Originally Posted by PushAndPull

Are you currently working out? If yes, for how long?
What is your maintenance calories?
At what frequency are your training? I see you have two workouts A and B but that doesn't tell me how often you're doing them.
Why didn't you cut that other douche bag's head off in the attachment?

What is your maintenance calories?
1764

At what frequency are your training?

Intensive. Monday, Wednesday, Friday. I rotate between 2 workouts. Week 1 is A/B/A, and week 2 is B/A/B.


Why didn't you cut that other douche bag's head off in the attachment?

Too lazy.

Your maintenence calories is 1764? I find that hard to believe given your weight, age, and gender.

You can definitely attain that type of figure in 6 months, but setting more tangible goals that you can actually measure is pretty important and something you should do.

Originally Posted by andy_pandy

What is your maintenance calories?
1764

At what frequency are your training?

Intensive. Monday, Wednesday, Friday. I rotate between 2 workouts. Week 1 is A/B/A, and week 2 is B/A/B.


Why didn't you cut that other douche bag's head off in the attachment?

Too lazy.

How long have you been doing this routine?
Your maintenance is 1764, how you got that exact of an number is a mystery to me, but assuming it's fairly accurate then you should be gaining approx 2.5 lbs a week(at least in the beginning) and not all of that is going to be muscle. So if you were to continue this diet for the whole 6 months, then no you won't look like this douche in the pic since he has very little fat, and after a 6 month bulk you'll have some fat on you.

Vampires are so dreamy eh.. lol.

You can totally achieve this in 6 months. I think 80% of your results would come from diet. Given your height and current weight I think 3000 cal may be a bit high since it is evident from the photos that you will be cutting to achieve your goal. Eat the right food (visit diet section of this forum) and do weights x3 per week and be active and you should get there.

An angry every now and then is all you need to get that awesome physique..

I have pulled together a list of things to do to reach your goals.
1. Stay out of the sun
2. Buy a white-tee
3. Grow out your hair
4. Love the cock
5. Flex

Originally Posted by ceazur

I have pulled together a list of things to do to reach your goals.
1. Stay out of the sun
2. Buy a white-tee
3. Grow out your hair
4. Love the cock
5. Flex

dont forget, plenty of sausage curls

Easy goal & a little faggy> Just throwing that out there!

Yes, putting on about 5lbs is probably do-able in 6 months so long as you train hard and most importantly - eat right.

But remember, that guy is probably caked in make up with great lighting.

Although why are Deadlifts only 2 sets? Why not 4? Fix that. Take 2 sets off Bench if you have to.

Originally Posted by andy_pandy

The body I'm aiming for is attached below. I'm asking you , is 6 months realistic time to get that type of body?

Gym 3 times a week
Calories intake 3000
Protein intake 170g
Sleep 9 hours

Info about me
Age: 20
Weight: 67 KG
Body fat percentage: 13%
Height 5'9

Weight training routine

Workout A
--------------
Squat - 4 Sets - 10 Reps
Bench Press - 4 Sets - 10 Reps
Barbell Row - 4 Sets - 10 Reps
Military Press - 4 Sets - 10 Reps
Calf Exercise - 2 Sets - 10 Reps
Abs - 2 Sets- 10 Reps

Workout B
--------------
Deadlift - 2 Sets- 10 Reps
Leg Press 2 Sets - 10 Reps
Bench Press - 4 Sets - 10 Reps
Dumbbell Shrug - 4 Sets- 10 Reps
Barbell Curls- 4 Sets - 10 Reps
Calf Exercise - 2 Sets - 10 Reps
Abs - 2 Sets- 10 Reps

Dude as long as you eat properly and do cardio (swimming, running, etc..) you will get that body in less than 6 months.

Originally Posted by andy_pandy

The body I'm aiming for is attached below. I'm asking you , is 6 months realistic time to get that type of body?

Gym 3 times a week
Calories intake 3000
Protein intake 170g
Sleep 9 hours

Info about me
Age: 20
Weight: 67 KG
Body fat percentage: 13%
Height 5'9

Weight training routine

Workout A
--------------
Squat - 4 Sets - 10 Reps
Bench Press - 4 Sets - 10 Reps
Barbell Row - 4 Sets - 10 Reps
Military Press - 4 Sets - 10 Reps
Calf Exercise - 2 Sets - 10 Reps
Abs - 2 Sets- 10 Reps

*Pullups

Workout B
--------------
Deadlift - 2 Sets- 10 Reps
Leg Press 2 Sets - 10 Reps
Bench Press - 4 Sets - 10 Reps
Dumbbell Shrug - 4 Sets- 10 Reps
Barbell Curls- 4 Sets - 10 Reps
Calf Exercise - 2 Sets - 10 Reps
Abs - 2 Sets- 10 Reps

Though I'm always temped to burn someone looking for the model appearance, I'm going to respond politely because you posted in pretty good detail for a newbie, which is a commendable thing.

Okay, first of all, the look you're after there is not really the result of hard training. It's not even the result of good diet. That guy just looks skinny with maybe a few arm curl's and situps' worth of what I can't even call muscle mass. And, as Gaz said, he gets extra oomph from photoshop software. I can't guarentee it, but I can bet my bottom dollar that that guy has never even step foot in a squat rack, so you're already miles ahead of him.

That being said, this doesn't make your program good.

I bolded the crucial lifts, and highlighted in red an optional calf exercise. These exercises are all you need. As it was, you had too much upper body work, with an emphasis on pushing. You'd put yourself in prime position for a rotator cuff injury, and a funny looking body.

Also, your rep ranges don't indicate anything about intensity, but my guess is you're just assuming sets of 10 is the norm for hypertrophy based on generic articles from the usual suspects (bodybuilding.com, etc). Especially in your case as a beginner, you'll benefit from lower, higher-intensity rep ranges in addition to higher, lower-intensity rep ranges. However, the idea isn't to just go in the gym and lift so many sets for so many reps. You need concrete objectives, which you'll pursue via a structured program.

There's a good quote in the training stickies that I didn't understand until several months ago: "don't write routines, write programs." I don't remember if that's verbatim, but it's the gist.

Do some background reading on "periodization". This is the term for structuring your training so that you can progress in intensity to achieve your goal(s). Gaz wrote a great article on linear periodization on his site, getlifting.info.

Glad to see deadlifts and squats in there.

Originally Posted by ramboris

Dude as long as you eat properly and do cardio (swimming, running, etc..) you will get that body in less than 6 months.

That's the extremely vague kind of advice you'd get from fitness infommericals.

What constitutes "eating properly"? How much cardio? How often? Duration? Intensity? What about resting? How many days in the gym? What about CNS recovery? Flexibility? Periodization?

To some people a healthy lifestyle is eating uncle Ben's microwaveable rice packs and spending 30 mins on an ellipitcal 3 days a week with a 100 heart rate while they talk to their friend on the machine beside them.

Like I said, you need concrete goals to go along with your other goals.

Also, phineas is right - your original program overemphasized pressing. He gave good advice on what you need and what you don't.

I always recommend Rippetoe's Starting Strength for anyone new to weightlifting because it's simple, effective, and intelligent.

Originally Posted by ramboris

Dude as long as you eat properly and do cardio (swimming, running, etc..) you will get that body in less than 6 months.

Useless post!


On Topic:
I can't say too much that hasn't already been said. All you can do is follow Phineas's lifting advice. The majority of your effort will be spent in the kitchen. You would have to dramatically lean out to achieve that gay look. Hey I'm not judging, I'm sure it can help get you laid.

I am more interested in your diet. What are your macros?

This post is mad gay, but to be constructive...yes its doable.

little bit homo....sorry dude

if you do the stuff already mentioned its very easy to get that " muscular " in 3 months. thats the foundation period. think about 2 yrs wat you could look like, it would amaze you.