Men - Use these 3 steps to get the perfect body...
Step 1. Figure out what kind of body you want
-
Do you want a not so big but ripped & muscular body like
Ryan Reynolds had in Blade 3
or a
body like Matthew McConaughey's? or... - Do you want a bigger muscular body like Gerald Butler had in 300 or a big muscular body like LL Cool J?
Step 2. Go on the right plan to get the perfect body you want
- Do this plan here to burn fat & gain muscle to get a not so big but ripped & muscular body like Ryan Reynolds had in Blade 3 or a body like Matthew McConaughey or...
- Do this plan here to gain muscle mass to get a bigger muscular body like Gerald Butler had in 300 or a big muscular body like LL Cool J.
Step 3. Get a Six pack & Get your body fat under 10%
After about 2-to-5 months of being on Step 2 above - You're gong to need to Go on this fat loss plan here to lose your last bit of belly fat hiding your six pack abs because...
You need to have a body fat percentage that's under 10 % to get visible abs - Go here to check your body fat percentage - and doing this six pack ab workout here will only build up your six pack abs but not make them visible so...
Do this fat loss plan here to make your six pack abs visible but... You may already have a six pack before getting to Step 3 if you chose to Do this plan here to burn fat & gain muscle to get a not so big but ripped & muscular body like Ryan Reynolds had in Blade 3 or a body like Matthew McConaughey.
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- 209 fat burning foods
- How to get rid of man boobs
Responses to "2-Step plan for men to build the perfect body "
Mike
That's getting a real low % like 4-8 % but that's usally only a percentage you can maintain for short periods of time like bodybuilders and fitness competitors
Adrian Bryant | 09.29.09 - 11:30 pm
I gained some muscle and lost some body fat. My bf% is about 10-12.
I always hear to hold a specific percentage and weight for a while to get ripped. What happens to your body during that period?
What bf% does someone start to get that angular jaw line?
Mike | 09.29.09 - 5:52 pm
harry
see NowLoss.com/15
Adrian | 09.21.09 - 8:06 pm
I have my last 10 pounds of fat and want to lose it fast but without muscle loss(if that's possible)
Should i aim for 1-2 pounds of fat loss a week or aim for more.
I don't want to sacrifice any muscle because i worked so hard to get it lol
harry | 09.21.09 - 4:35 pm
James L
You can leave out tricep isolation exercise - not neccessary since doing handstands and benching
Only do either straight bar or incline curl (pick one)
Only do either incline dumbbell press and incline flies superset -OR- flat bench press and flat dumbbell flies superset.
Adrian | 09.21.09 - 8:06 pm
I mainly want to get a v-shaped body but also want to work the other muscles too. I just want to know if this is a good workout plan with enough rest days in between workouts.
Monday-3:00 after school- handstand push-ups=40r and tricep pushdowns-3 sets... 6:30- pull-ups lat pull down superset followed by straight bar curs and incline dumbbell curls superset.Then trap-bar deadlifts and leg curls superset Then planks and renegade rows superset.
So monday would basically be shoulders and triceps at 3:00 when I get home from school and back biceps, legs and abs at 6:30 at a gym.
Friday: incline dumbbell press and incline flies superset and flat bench press and flat dumbbell flies superset.
So Friday would be chest(and a little triceps and shoulders)
My biggest concern is if im overtraining my shoulders and triceps
James L | 09.19.09 - 9:55 pm
Carlos
NO - not really.
It's only easy for a beginner or someone who has never worked out before to gain muscle easy and that's usually the skinny or lean person and the reason why is...
their muscles are not use to the stimulus of weight training and therefore grow quickly in response to a new activyt
Adrian | 08.31.09 - 5:05 pm
Is it true that a person can gain weight easier if they are lean compared to a person with a high bf %?
Can you please explain why?
Thanks for your time!
Carlos | 08.30.09 - 7:44 pm
d'souzA
You can start off with NowLoss.com/rr
Adrian | 08.26.09 - 6:44 pm
HI.....I AM A 19 YEAR OLD GUY......... DURING MY SCHOOL DAYS I WAS VERY FAT AND SHORT, BUT NOW I HAVE BECOME TALL AND LEAN BUT MY HIP PORTION IS LIKE GIRLS AND SHOULDARS AND THIN.........SO IT GIVES ME A GIRL LIKE FIGURE , HOW CAN I GAIN A PERFECT BODY FIGURE
d'souzA | 08.25.09 - 2:18 am
Thanks again Adrian! Your the best
Luke | 08.14.09 - 2:28 pm
Luke
Yes this plan is okay and just contact me if you ever run into any problems
Adrian Bryant | 08.14.09 - 12:50 pm
Thanks for the reply and i took your advice. I was thinking of a workout plan that might be good but i want your opinion too.
Im goin to start the burn fat gain muscle program.
my plan was going to look like this:
Monday: pull-ups and trap-bar deadlift for 5 supersets- then handstand push-ups and trap-bar deadlifts for 5 supersets. Then i was goin to do the heavy bag for like 10-15 min.
Tuesday: Jump Rope intervals- 10 min. 3-4 times a day
Wednesday: Rest
Thursday: Dumbbell bench press and lunges for 5 supersets and hammer curls and lunges for 5 supersets plus heavy bag for 10-15 min.
Friday: Jump Rope routine
Saturday and Sunday:Rest
Is this a good workout plan to burn fat and build a little muscle with plenty of rest days?
Luke | 08.13.09 - 9:51 pm
Luke
Not at all
Go for it!
Adrian Bryant | 08.12.09 - 11:20 am
Can i do pull-ups on monday and handstand push-ups on thursday?
Would that be overtraining my back and traps?
Luke | 08.12.09 - 10:42 am
ryan
Yes that's a good plan but you have to realize that msucle is made in 4 steps...
1. you have to break down or damage your muscles with weight training.
2. your muscles will grow back bigger and stronger.
3. you need to rest those muscles long enough to make them grow back bigger and stronger and
4. you need to feed your muscles protein to make them bigger so...
you dont exactly need a huge surplus of calories but you do need to eat enough calories to prevent your body from not using protein for other stuff so basically...
Tom's plan is good for gaining muscle and losing fat but you may also need to add some weight training/cardio to prevent fat gain as well
Adrian Bryant | 08.02.09 - 12:50 pm
I have read tom venuto's workout plan for lean muscle with no fat gain. It includes a calorie cycle method that includes a 3-day surplus of calories 10%-15% above maintenance and 4 days of 5%-10% below maintenance of calories.
Muscle gains happen slowly in this case but the on and off surplus supposely prevents fat gains.
Is this a good plan?(calorie wise to gain muscle and prevent fat gain)
ryan | 08.01.09 - 10:04 pm
How do you measure the circumfrence of your shoulders?
Your handstand push-ups exercises is the one of the best exercises i've done.(Great results!)
Luis | 07.31.09 - 3:08 pm
ken
Yes and what about your diet - make sure you eat enough to lose 1-2 pounds of fat a week
Adrian Bryant | 07.18.09 - 10:02 pm
I have gained all the muscle i've wanted and now want to tone my muscles to make them more ripped while losing body fat.
My workout is going to include: jumprope on monday and tuesday mornings and evenings. Rest on Wed.
Jumprope on thursday mornings and total body circuit training on thursday evenings which is: bodyweight chin-ups and preacher curls for biceps, dips and kickbacks for triceps, pull-ups for back, dumbbell squats for legs, and calf raises for calves.
So im basically doing cardio on mondays, tuesdays, and thursdays plus weight training on thursdays with rest on Fridays,Saturdays, and Sundays.
Is this a good workout to lose fat, tone up, and maintain the muscle i've gained?
ken | 07.16.09 - 9:56 pm
andy
I think below 5% is considered unhealthy
Adrian Bryant | 06.11.09 - 7:08 pm
so how low of a bodyfat % is bad?
andy | 06.11.09 - 11:55 am
andy
3% is not true - he probably had over 7-to-10 %
At 3% - you would start to see the bones in his face
Adrian Bryant | 06.10.09 - 10:04 pm
how low of a body fat % is bad? I want to get mine as low as cam gigandet's in the movie never back down(which is 3%) but I dnt want to have health problems.
What kind of health problems would you have?
andy | 06.10.09 - 7:54 pm
anonymous
You could see your abs because you were skinny but now...
You want to be bigger and leaner so if you are satisfied with how big you are now...
You can go to NowLoss.com/rr to build more muscle while losing fat and/or...
You can go to NowLoss.com/15 to focus on burning fat
Adrian Bryant | 06.09.09 - 8:11 am
Hey Adrian I used your gain muscle program for a few months now. I went from 132lbs to 148. I used your body fat% calculator and it said that I gained 11 pounds of muscle and 5lbs of fat. Although I did get stronger and bigger the bodyfat% calculator says that my % went from 16.27% to 17.83. But before I started this program I was able to see my abs.(not really the last 2)
Does this seem accurate?
Will losing my last 10 pounds help me maintain my muscle?
And how would you know if you lost muscle?
anonymous | 06.07.09 - 2:23 pm
mitch
Go here to get abs like usher
Adrian Bryant | 06.06.09 - 5:48 pm
do you have a workout to get a body like Ne-Yo, or Usher?
mitch | 06.05.09 - 8:18 pm
seth,
YES - usually after the first time doing the trap bar workout you'll be sore no matter what and eventually...
You'll get used to it and not get that sore -just focucs on getting stronger and bigger every workout
Adrian Bryant | 04.28.09 - 8:07 am
after doing trap-bar deadlifts, should your lower back be sore the next day?( b/c mine is)
How do you know if your back is sore because u had a succesful workout or it hurts because you had bad form?
seth | 04.27.09 - 8:56 pm
troy,
I was skinny at first so I started off way back with B
Adrian Bryant | 04.11.09 - 8:29 pm
hey adrian! what workout did you do(A or B)
troy | 04.10.09 - 7:44 pm
Shtter,
It seems like you got the exercise (activity part) down but to lose flabby belly - you simply need to lose fat so...
Go here to see if you're eating the right amount of calories to lose weight and go here for a more specific plan to lose belly fat
I'm not a big eater but I'm certainlly bulky... like 5'5 of height and 190lbs... but I do like 70 pecs daily, walk 1 hour, 45 reps on vertical push ups and sometimes go up and down the 8 floors of the buiding using the stairs instead of the elevator. My pant size is less than 36 but more than 34(too tight in my legs) ... anyway, I think that I'm not an athlete but I look fat (broad shoulders doesnt help) ... I want to tone a bit the flappy belly that I have... what can I do?
Shtter | 12.10.08 - 1:30 am
jake nickless,
Here's a good ab workout here and...
here's a chest workout you can do at home
i am 11 years old and came across your site. i have got a good workout from it.
i weigh 116.5 lbs
and got a body fat % of 11.9%.
i want great abs and great pecs too ... how???
wat workout are best and achieve results in less time???
jake nickless |
11.29.08 - 11:38 am
Strive4more,
If your legs are mostly muscular then the only thing you can do is not workout to lose leg muscle and make your legs skinnier but if your legs are mostly fat then you can just go on a fat loss plan (see NowLoss.com) to make your legs skinnier
Hello. thanks for your site. first time i get such a nice laid out plan. so , there is my question.
how to lose fat to get thin legs like soccer players. iam a guy, but my butt is big and i have big big thighs and heavy calves. i feel like i rather look like a woman..lol.. i wish i could have thin legs like soccer players, and i do not wish to gain muscle, to look beefed up. last thing i wish.
thank you.
btw iam 5"8 weigh 198 pounds.
thanks.
Strive4more |
06.10.08 - 3:27 am
macgyver,
The lower body workouts are here
macgyver | 06.03.08 - 9:51 pm
I'm 6 feet... about 210 lbs and im 19 yrs old. I have a big build but i still have a lot of belly fat. I just measured my waist and its like 41 inches..its not looking too good for me. My fat percentages are high. I need a miracle, man. Im the kind of person that will worry about my weight for 1 night, but the next day i'll go back to my bad eating habits. I dunno man. I just want to look slim and be healthy... I dont necessarily want to have 6 pack abs or enter Mr. Olympia. Just want to be toned. But I think I need more help mentally, I get discouraged quick. This site is really great though, has so much info, just thought I'd drop you a line about my situation... thanks a lot brother.
FusedDub | | 05.25.08 - 3:23 am | #
As far as lifting weights NO... but you will work your TVA muscles and work on burning fat everyday.
Keep contacting me if you need more help
Alex | 04.02.08 - 11:08 pm
