How do i cheive this type of physique?

[jsoana]

Hi all, how would I go about acheiving this kind of physique; its not big and bulky but at the same time there is visable muscle. I am currently 5'7'' 155 pounds about 9% body fat.

Provided my diet is in check would lifting 3 times a week (full body workouts 10-15 x 3 rep ranges) short session and 30 mins of cardio (swimming, squash etc) 3-4 times a week do it?

I want that baywatch look; lean and muscular but not too muscular. I cant find info anywhere, all i find is how to get huge like ronnie coleman haha or generally pretty jacked... thats now what i want swimmer physique is more my style.

 

[Perdido]

Not eveyone here is or wants to be a juiced freak.

Keep doing what you're doing & you'll get there. It takes time. Those guys pictured have probably 10 to 20 years of hardwork to get to look like that.

 

[jsoana]

thanks for the heads up More comments are welcomed

 

[mrmark]

You don't turn into Ronnie'esq kinda people overnight. It takes years! Ronnie didn't win his 1st olympia til he was 32 (could be wrong).

 

[Witchblade]

Those guys pictured have probably 10 to 20 years of hardwork to get to look like that.

What?! No way. They're pretty muscular and they're really lean, but nothing exceptionel. Most of their physique is just genetics and good looks. That physique (relative to your own body) should be quite easy to acquire within a year if you go for it.

 

[P-funk]

at 5'7", 155lbs and 9% BF, you should be pretty close to loooking lean like this right now.

Keep on training and be mindful of your diet.

 

[MCx2]

Start diving?

Seemed to work for those dudes.

 

[TrojanMan60563]

That is a clean diet, cardio (swimming), and some weight training. The body pictured above is not hard to obtain naturally. Diet will be the biggest factor. Then genetics.

 

[CowPimp]

You're going to have to focus a lot on your diet. You need to put on a little bit more mass, but not much at all. You are probably damned close to this now.

Is this Jeremy?

 

[JimSnow]

Check my gallery photo.

My physique is fairly close to the second photo if you add a few percent more bodyfat. I did this within a year. I could easily lose as much BF as desirable... but, I like a tad bit more mass. My gains would suffer.

I have to give credit to a very physical job, a "semi-smart workout program", and reasonably informed and practiced diet.

 

[Perdido]

What?! No way. They're pretty muscular and they're really lean, but nothing exceptionel. Most of their physique is just genetics and good looks. That physique (relative to your own body) should be quite easy to acquire within a year if you go for it.

I was speaking of swimming not body building. Both of my daughters are competition swimmers and have been training since they were 7 years old. they are now in the mid teen & late teens.

My assumption is that the guys pictured are competitive swimmers.
Sorry for the confusion.

 

[largepkg]

Whatever you do, DO NOT look at jimsnow's gallery!

 

[mrmark]

I was speaking of swimming not body building. Both of my daughters are competition swimmers and have been training since they were 7 years old. they are now in the mid teen & late teens.

My assumption is that the guys pictured are competitive swimmers.
Sorry for the confusion.

I wasn't aware there was a huge difference between a short distance swimmer's body and reasonably built/defined bodybuilder except the BBer might have better developed pecs.

 

[jsoana]

Is this Jeremy?

Yes

And yes I'm pretty close, but its just not perfect yet. Just wanted to make sure the way I am training is correct.

I actually don't want to add mass but more cut down for a little more definition. At the same time I do not want my muscles to deteriorate hence the training 3 times a week. I noticed that swimmers workouts tend to be in the higher rep range 8-15 reps (when they claim they are working on strength its is 8 reps but most the time it is 10-15 apparently for muscle endurance).

I forgot to add that when i lift i try to keep my resp periods very low by doing a set on another muscle group (like supersetting but not quite). i.e DB bench instantly followed by DB lunges and i repeate this for 3 sets and after the third i am huffing and puffing, and sweating like a madman.

More examples (pics are a bit dodge but the physique is good):

 

[PWGriffin]

Yes


More examples (pics are a bit dodge but the physique is good):

ghey!!

 

[Witchblade]

ghey!!

I concur.

Board rules are that you are not allowed to post gayporn in here.

 

[Perdido]

ghey!!

Ditto.


Real swimmers don't have massive arms or legs. Swimming is all pulling and pushing using upper body for the most part IMO.

So you really don't want to look like a swimmer just a model who is trying to look like a swimmer to sell speedo's

 

[Fireplug]

Cardio and lifting along with diet is the way to achieve this. Genetics plays a roll as well. When I was training for tri's I was ripped like this. I was running 8 to 12 miles in the morning at a 7:00 to 7:45 pace. I would run 4 to 6 days a week. Lift at noon 3 to 5 days a week. Then swim 1.5 to 2 miles in the evening or cycle 30 to 70 miles in the evening. I would alternate swimming and cycling and do them 5 to 6 days a week. I belive that the running and cycling really helped with my endurance and VO2 max but the swimming is what really leaned me out and ripped me up.

You will have to decide how much time you have to train and how bad you want it. I was doing it to compete in events and to drop my weight and body fat. A few years ago I had plumped up to 195 and I am 5'8" with about 25% BF. Once I hit the cardio again I dropped down to 155 with 5% BF within 3 months. I have since plumped back up to 195 and I am planning on training again for tri's this spring.

Find goals that work and motivate you.

 

[jasone]

It's funny how some people say, "I don't want to get huge like Ronnie" as if they really believe they have the capacity to get there. Even if you are training hard and dieting, you will never have to worry about getting "huge". Very few people have the ability to sustain 9% bodyfat while maintaining that kind of size clean. As long as you train hard and keep that kind of bodyfat level trust me, you will not get big drug free.

Lots of beginners, especially women will hold off on weight training because they somehow think they will look like a bodybuilder freak. Yea right, wishful thinking!

Train hard, your goal is realistic.

 

[mrmark]

It's funny how some people say, "I don't want to get huge like Ronnie" as if they really believe they have the capacity to get there. Even if you are training hard and dieting, you will never have to worry about getting "huge". Very few people have the ability to sustain 9% bodyfat while maintaining that kind of size clean. As long as you train hard and keep that kind of bodyfat level trust me, you will not get big drug free.

Lots of beginners, especially women will hold off on weight training because they somehow think they will look like a bodybuilder freak. Yea right, wishful thinking!

Train hard, your goal is realistic.

well said. i find it infuriating when people won't even try whey protein because they don't want too much protein (in case of protein overload or something ridiculous) and won't ever read a weights mag because doing the exercises in them will make them too big.

 

[jsoana]

It's funny how some people say, "I don't want to get huge like Ronnie" as if they really believe they have the capacity to get there. Even if you are training hard and dieting, you will never have to worry about getting "huge". Very few people have the ability to sustain 9% bodyfat while maintaining that kind of size clean. As long as you train hard and keep that kind of bodyfat level trust me, you will not get big drug free.

Lots of beginners, especially women will hold off on weight training because they somehow think they will look like a bodybuilder freak. Yea right, wishful thinking!

Train hard, your goal is realistic.

Cheers for the heads up.

Ronnie coleman was an exageration (he is insane!), i'm sure its pretty impoosible to get as huge as him (hard hard work and great genetics no doubt), my point was bulking up and looking too much like a bodybuilder wannabe. But as u said my goal is realistic, i just want to make sure my training style is in check for this goal.

 

[CowPimp]

With regard to your supersets, that's what I do too. I like to pair upper and lower body exercises, or push/pull exercises together. It's a good way to save time in the gym.

Also, your diet is going to be what you have to focus on the most to get like that. Are you just looking to cut another couple pounds of fat? If you are really at 9%, then you don't need to lose more than 2-3 pounds of fat at your height and bodyweight to make a big difference, most likely.

I do feel that going heavier is good too though. Keeping that intensity high will help you maintain strength while cutting down.

Care to post your program?

 

[vinceforheismen]

go to a gay bar and ask one of them for their phone #.

 

[TrojanMan60563]

never knew dodge was AKA GAY!

 

[jsoana]

go to a gay bar and ask one of them for their phone #.

Obviously you can' t appreciate different physiques, go do some cleans and jerks and stop posting useless comments.

 

[vinceforheismen]

it was a joke.. i was just wondering where he got all these pics lol everytime i come on he is posting pics of half naked men..

 

[swordfish]

Hi all, how would I go about acheiving this kind of physique; its not big and bulky but at the same time there is visable muscle. I am currently 5'7'' 155 pounds about 9% body fat.

Provided my diet is in check would lifting 3 times a week (full body workouts 10-15 x 3 rep ranges) short session and 30 mins of cardio (swimming, squash etc) 3-4 times a week do it?

I want that baywatch look; lean and muscular but not too muscular. I cant find info anywhere, all i find is how to get huge like ronnie coleman haha or generally pretty jacked... thats now what i want swimmer physique is more my style.

i dont think your going to get big that easily, it will take many years to aqcuire significant amount of mass....... AS far as ronnie coleman's physique... you will never get that big.... not even REMOTELY CLOSE, none of us will....

 

[JimSnow]

BTW - Greg Louganis (in the first photo) didn't have a very appealing body. Kinda thick-waisted, unbalanced physique.

Another thing... I'm not going to get much bigger naturally than I am, even if I want to. Public perceptions, LOL.

 

[JimSnow]

With regard to your supersets, that's what I do too. I like to pair upper and lower body exercises, or push/pull exercises together. It's a good way to save time in the gym.

Also, your diet is going to be what you have to focus on the most to get like that. Are you just looking to cut another couple pounds of fat? If you are really at 9%, then you don't need to lose more than 2-3 pounds of fat at your height and bodyweight to make a big difference, most likely.

I do feel that going heavier is good too though. Keeping that intensity high will help you maintain strength while cutting down.

Care to post your program?

Post a photo. Just don't pose in jeans unzipped to your pubic hairs, and looking all passive. LOL

 

[myweightloss2]

Yes

And yes I'm pretty close, but its just not perfect yet. Just wanted to make sure the way I am training is correct.

I actually don't want to add mass but more cut down for a little more definition. At the same time I do not want my muscles to deteriorate hence the training 3 times a week. I noticed that swimmers workouts tend to be in the higher rep range 8-15 reps (when they claim they are working on strength its is 8 reps but most the time it is 10-15 apparently for muscle endurance).

I forgot to add that when i lift i try to keep my resp periods very low by doing a set on another muscle group (like supersetting but not quite). i.e DB bench instantly followed by DB lunges and i repeate this for 3 sets and after the third i am huffing and puffing, and sweating like a madman.

More examples (pics are a bit dodge but the physique is good):

It's been my goal for a few months to lose weight and tone up.

I've lost 30 pounds in the last 3 months, concentrating mostly on healthy diet and cardio.

I'm 38, 5'11", 187 pounds and not really sure what my fat comp is but probably still high.

Would anyone have a sample weekly workout I could follow to achive a swimmers physique?

Thank you