What should I focus in order to get these kind of bodies?

[narkerbyt]

http://es.fitness.com/forum/fotos/cu...ess-15828.html

I know, most of you will laugh at this, but that's what I consider a great body and that's the kind of body I want to have. I dont want huge muscles, just a right combo.
I know most of them looks very kalvin clein or even gay bodies.. but well, that's what I want (and im not gay)

My current weight is 150 pounds and my height is 5'8''. My bf is about 14% (maybe 13)
As you see, I'm thin now (My weight was like 187 pounds 6 months ago), so I DON'T want to lose more weight, I want to gain muscles but I'm obsessed with bodyfat. I like lean bodies, I like low-fat level bodies, like the ones in the pictures. Well, what should I do? Those guys got a pretty low level of bodyfat and at the same time has a decent mass of muscles.

Tips??

[-E-]

You seem to know what you have to do, you cant really make a post like this and expect a full diet and workout plan to be made for you. You know that to get a body like that you need to gain muscle mass and cut bodyfat, this entire website and forum is a database of everything you need to know to do that, do some research.

[narkerbyt]

Originally Posted by -E-

You seem to know what you have to do, you cant really make a post like this and expect a full diet and workout plan to be made for you. You know that to get a body like that you need to gain muscle mass and cut bodyfat, this entire website and forum is a database of everything you need to know to do that, do some research.

Ok, you're right. I just thought somebody could give me some tips to optimize the muscle gain and bodyfat loss at the same time, or something like that. Or maybe just tips to get those kind of bodies, since most of the forum is focused mainly in gaining huge muscles and cutting from that.

[blackfrankwhite]

Bulk + Lift
Cut + Lift + Cardio

Then get extremely good at photoshopping yourself

[Starky1177]

Clean bulk, for a few months then cut again

[-E-]

Actually, to get bodies like that, a slightly more fitness-based programme might help. Focusing more on higher repetitions. i.e 2 sets of 30 dumbell bicep curls. Theres a great magazine we get here in England called Men's Health, it specialises in these kinds of workouts, see if you can pick up a copy.

[BMEgrad]

Umm, 30 bicep curls won't do sh!t. It's just burn up some of his glycogen stores and make his body think slow-twitch muscles are more important. He needs to bulk for a good 6 months and then cut for 3-4 more months before he can attain that kind of a body. Higher reps == waste of time.

[blueguitar322]

Originally Posted by blackfrankwhite

Then get extremely good at photoshopping yourself

Quoted for truth. But...to get to the point where the photographer doesn't have to work very hard to earn his pay, here's what I say:

Those guys have very low body fat with average-to-above average sized muscles (not a bad thing at all, imho, contrary to the bodybuilding focus here - I'm trying to get to roughly the same goal as you, maybe a bit more built). HOWEVER they do have some amount of muscle...they're not just skin and bones. So losing tons and tons of weight (including lean mass) won't do it for you. You want to lose fat, not fat+muscle.

Bodybuilders really have the corner on the market of fat loss and muscle building (or, while cutting, muscle maintaining). I think you're safe following their methods with the knowledge that gaining muscle is very difficult for all but the genetic elite and, if you get slightly more than you'd want, muscle is very easy to lose. (Basically don't lift...)

So go for the bodybuilder's approach (read articles here, use search function to find specific information) and rest assured that you won't wake up one day looking like Arnold or Ronnie Coleman.

One caveat: muscle feeds metabolism, so it's probably more difficult for male models to maintain low body fat than it is for body builders or fitness models.

[HighRevinSi]

Thats a hard condition to hold. Good luck. I have experience holding onto sub 7% for a year and it is very difficult. You have to have your diet in check nearly every single day. IMO any training program will suffice; the nutrition aspect is far more important; small portions sizes with a high meal frequency

[JudasS]

Originally Posted by blackfrankwhite

...Then get extremely good at photoshopping yourself

Haha! Seriously, those pics are ridiculous. I'm sure those guys are cut and all, but those images are not very realistic. Maybe for some, but that percentage would be closer to 1% of the population with GREAT genetics.

[amjzzz]

Originally Posted by narkerbyt

Tips??

Funny stuff.

If you put in years of work you can get a body sorta in the realm of that, but no one looks that good all the time, not even them. Even if they weren't photoshopped models/bodybuilders use tricks to look great the day of the shoot or competition. I know for a fact that for bodybuilders that look doesn't even last a whole day, it's more like hours, where timing is key.

[JudasS]

Can I get some help looking like this, though:

http://www.nuuanu.k12.hi.us/G-1/publ...mages/zeus.gif





Sorry...I'm just being an ass at this point.

[qw3r]

Originally Posted by -E-

Actually, to get bodies like that, a slightly more fitness-based programme might help. Focusing more on higher repetitions. i.e 2 sets of 30 dumbell bicep curls. Theres a great magazine we get here in England called Men's Health, it specialises in these kinds of workouts, see if you can pick up a copy.

ill be honest with you: you dont get huge without having at some point been in the middle. getting bodies like those isnt really any different from getting bodies like any good, natural bodybuilder. of course keep in mind that im not saying those models are natural and steroid free, merely that a look like that is generally achievable EVENTUALLY without steroids. its all a matter of being happy with how you look.

im not trying to be an ass, but the stickies still apply no matter if that is the look you desire. basically cut out all calorie filled drinks besides milk, eat plenty of fiberous veggies and meat, and make sure to lift heavy. lifting heavy MUST take a priority over cardio if that kind of a look is what you desire. dont forget to visit the exercise and nutrition forum.

[narkerbyt]

Originally Posted by qw3r

ill be honest with you: you dont get huge without having at some point been in the middle. getting bodies like those isnt really any different from getting bodies like any good, natural bodybuilder. of course keep in mind that im not saying those models are natural and steroid free, merely that a look like that is generally achievable EVENTUALLY without steroids. its all a matter of being happy with how you look.

im not trying to be an ass, but the stickies still apply no matter if that is the look you desire. basically cut out all calorie filled drinks besides milk, eat plenty of fiberous veggies and meat, and make sure to lift heavy. lifting heavy MUST take a priority over cardio if that kind of a look is what you desire. dont forget to visit the exercise and nutrition forum.

so do you recommend cut out milk intake? or are you suggesting to drink milk

[qw3r]

water only, but if you have to have milk (like say with your protein shake or oatmeal) then its okay in moderation while dieting. it kinda all depends if you are trying for low carb or low fat dieting.

[narkerbyt]

Originally Posted by qw3r

water only, but if you have to have milk (like say with your protein shake or oatmeal) then its okay in moderation while dieting. it kinda all depends if you are trying for low carb or low fat dieting.

Low fat. It's impossible to me doing a low carb diet.

[TheNewestGuy]

These guys have more muscle than some people seem to think.

To get this body you'd probably need a good two years of clean bulking and then 3-4 months of a cut. They have an excellent base.

Then, the most important part: every-so-slightly pull the waist of your pants down in the gayest way imaginable