How to get a Model body.

[BodyND]

Hey guys,i'm trying to figure out a good workout that just gives me that great tone throughout the body and rock solid 6-8pack, like if i were to be a model. i know diet is key in this as well so i need some help with the macros, but how much running would i have to do, and how would my workouts look like in terms of reps and sets as well.

Stats:
Height = 6ft
Weight = 160
Body Fat = 14 percent

BMR =1886.85
Based upon activity level TDEE = 2452.905

 

[Gawd]

eat, eat, eat..
you need the muscle there to tone.

Edit:
As far as running I would keep it to a minimum. Maybe a little hiit cardio a couple times a week.
If your really worried about the fat do a lean bulk, but you need to eat alot of clean food.

 

[BodyND]

what should my macros look like help please.

 

[Gawd]

what should my macros look like help please.

Someone may have better input.. but honestly I wouldn't worry about the macros.

Just eat lots of calories and train hard. Maybe try out a 5x5 routine.
at 6' you are going to want to be closer to a lean 200 lbs for that "model" look.

 

[BodyND]

thanks gawd for the good advice. I have a question through must models dont look like they weigh 200 lbs. Bro there rib cages show lol..

 

[raze]

Men models with there rib cages showing (why a man would want his ribcage showing)? Not the ones i have seen on the posters. Anyways around 200lbs would be a good target. Get on fit day and work out a diet of around 3000 cals with around the make up of 40p/30c/30f. Fine tune it from there. Use mr x's diet as a guide line if your lost and get the amounts right on fitday to suit your needs. I have personally found cardio AM empty stomach to give the best results. My bro started cardio after weights a while back and he seemed to loose quite a bit of muscle that way. While im bulking i only do 2 x 20min sessions a week to try and keep off excessive fat and it is going well. Also i start backing off a little on the carbs in my last 2 meals of the day.

 

[Gawd]

Models for Ethiopian Weekly?

 

[raze]

Ha ha yeah man......

 

[tdidd42]

agreed you are way to skinny. its easy to burn some of the muscle and cut up once you have a base. but you need some weight training for sure. and 14% bf at 160 and 6 ft? no to be a dick you just sound unhealthy. My guess is you don't eat enough. thats why your skinny and flabby. how old are you? make sure when you eat eat clean cals. good carbs, oatmeal, sweet potates. etc. eat 6 to 7 times a day, every 2-3 hours. and lift heavy!!!!!

 

[Lambruh]

You don't need to lift weights for a model look, most male models don't even push 175 pounds wet at 6'2.

find a good hobby that keeps your heartrate consistantly up, cycling/running/swimming/etc, go on a strict carbless/keto diet to retain muscle while using glycogen/fat for energy.

Eating 4000 cals a day and hitting the weights will help you build a frame, but it's not necessary for your goals. Bulking then cutting is highly overrated and misinterpreted. Over stuffing yourself with food, bloat, loss of confidence then instantly going into caloric deficit, daily fatigue, cortisol raised. It's like a constant roller coaster of disatisfaction you put yourself into

What type of body structure do you have?