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How to get a Model body.

BodyND

BodyND

New member
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
 
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 said:
what should my macros look like help please.
Click to expand...

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.
 
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..
 
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.
 
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!!!!!
 
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?
 
Lambruh said:
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?
Click to expand...
Im not really sure i sound like a little bit of a couple of them.
 
i would do something like 50% protein 30%fat and 20% carbs.
stay between 10-15 % over your daily maintanence (wrong spelled, i know) and do hiit cardio 2-3 times/week and weights 4-5 times/week.

thats how i would do it anyway.
 
Cardiooooooooo!
 
ok well right now i lift weights too should i cut out the weights and do more cardio and more ab work.
 
BodyND said:
ok well right now i lift weights too should i cut out the weights and do more cardio and more ab work.
Click to expand...


show us a picture of what look you are going for. some models are bigger than others. no one will be able to answer you without knowing what look you want. a model can be anything from a toothpic to a blob.
 
Joe is right. You going for the underwear model look? Because those guys are relatively jacked. Their are also the ultra thin type.....
 
Judging by the pics in your photo gallery Id say ultra thin look.
That guy is probably around the same height / weight as you. Just lower bf.
Personally I don't see the appeal, hes got no chest, no arms, etc. But whatever floats your boat.

cam.jpg
 
ya that dude is skinny ripped...im 6'0 and started my cut at 220, my target is 200 shredded..im at 213 now and feel like im getting skinny, couldnt imagine 160ish damn!!
 
Im gonna have my carbs, fat, protein and calories look like this.
Total calorie intake = 1020 ,
Total fat intake = 26.5
Total Carb intake = 54
Total protein intake = 120
This should cut the little bit of fat around my stomach right off.
 
BodyND said:
Im gonna have my carbs, fat, protein and calories look like this.
Total calorie intake = 1020 ,
Total fat intake = 26.5
Total Carb intake = 54
Total protein intake = 120
This should cut the little bit of fat around my stomach right off.
Click to expand...

Muscle too probably.
I would up the protein.. subsequently upping the calories a bit and train heavy.
If your dead set on that look, your going to want to stay around 155-160. I cant imagine you having any definition if you end up dropping down to 140 - 150.
I believe Brad Pitt was 155 in Fight club and he's shorter then you. He had the skinny ripped look in that movie.
 
I think your target weight should be around 170-175 @ single digit BF to get that skinny buff look. You might want to start a clean bulk and do a lot of weight lifting to get up to around 185-190, then do a cut down to 170-175. You should be close to single digit if not in it.

I'm currently on a cut and my macros look something like 50g fat, 150g carbs, 200g protein @ around 2000 calories. Everything is rounded off to make it easier, usually it fluctuates + or - 10g. I'm 5'10 158lbs right now at 12% BF trying to get down to 147-148lbs @ single digit BF. Most guys on BB forums scream about how skinny it is or whatnot. But when a guy is say.... 150lbs @ 14-18% BF as oppose to a guy who is 150lbs and 7-8% BF it is a HUGE difference in how big/good they look.
 
BodyND said:
Im gonna have my carbs, fat, protein and calories look like this.
Total calorie intake = 1020 ,
Total fat intake = 26.5
Total Carb intake = 54
Total protein intake = 120
This should cut the little bit of fat around my stomach right off.
Click to expand...

Man what does that look like in food?
 
If I might chime in here. Models like in the picture above, and Runways models (men's of course) Starve, and Starve often. I used to be one and It's not that difficult to obtain. Take your ECA Do cardio everyday and like 1300 calories at your weight and height and your there. Now that being said I'm sure all of you are thinking I'm a moron and what I just said is stupid. You know what it is. It's super unhealthy and It was a look I did for a year when I was twenty and will never do again. Plus that look all the time is too detramental to the mind and body. It will reject it as much as possible. The best thing you can do is Eat eat eat like gawd said. Lots of Fiberous veggies Low GI carbs and Tons of quality protein I'd try to get at least 2400cals in. Cardio like 3-5 times a week at 30-60 min and you'll be ripped. It's just a matter of patience and sticking to the diet. Stay away from the ECA at your weight though man. Seriously.
 
up the protein to 170g. keep it mostly from high protein lean fish like tuna. keep your carbs from mostly rice. keep your sodium as low as you can. do a full body program 3x per wk with little rest between sets. run cardio 4-5 days per wk in the morning before you eat. once you get close to what you are looking for put your weight training focus mostly on the machines and a high rep range 12-16. if you are getting pictures done or something starting about 1 wk before hand run a sup called expel. and carb off. figure out what the water will do and how long before you need to cut it.

this should get you moving in the right direction. it is only a place to start. its not possible to give you exact figures so be observant of the changes in yourself and learn how to make adjustments.
 
I think you could get the model look by doing crossfit and swimming. Also eating sensibly with a decent amount of protein and controlled intake of calories. Keep all your carbs slow digesting except post workout and keep most of your fats healthy fats.
 
Will Goes Boing said:
I think your target weight should be around 170-175 @ single digit BF to get that skinny buff look. You might want to start a clean bulk and do a lot of weight lifting to get up to around 185-190, then do a cut down to 170-175. You should be close to single digit if not in it.

I'm currently on a cut and my macros look something like 50g fat, 150g carbs, 200g protein @ around 2000 calories. Everything is rounded off to make it easier, usually it fluctuates + or - 10g. I'm 5'10 158lbs right now at 12% BF trying to get down to 147-148lbs @ single digit BF. Most guys on BB forums scream about how skinny it is or whatnot. But when a guy is say.... 150lbs @ 14-18% BF as oppose to a guy who is 150lbs and 7-8% BF it is a HUGE difference in how big/good they look.
Click to expand...
whats ur macros look like.
 
BodyND said:
whats ur macros look like.
Click to expand...

Monday - Friday it's generally around 50g fat, 150g carbs, 200g protein.

Saturday it's around 100g fat, 50g carbs, 200g protein.

Sunday it's around 50-80g fat, 200g carbs, 200g protein. (A cheat food)

Protein sometimes I go up to 230 depending on what I eat, and the fat and carbs fluctuates +/- 10g.

Calories usually around 2000 and 2200-2300 on Sundays. That's just a bit below my maintenance and plus the cardio I do every other day is helping me make slow weight loss which is what you want when you're at our kinda weight. You want to retain muscle and lose fat which has to be done slowly.
 
hey how should my workouts be like should i just do cardio and ab work everyday and leg work everyother day monday though friday. Then on the weekends saturday and sunday lift weights and do cardio, and ab work.
 
BodyND said:
hows the work out
Click to expand...

I have always lifted weights since highschool, so I had a good base. I went on a short bulk from 145 up to 158 and during that time I did a 5 day split:

Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Arms
Day 5: Shoulders
Day 6: Cardio/core
Day 7: Rest or Core

Now that I'm on a cut I'm doing cardio every other day and weight lifting every other day. Sometimes I do weight lifting in the morning and do some HIIT in the late afternoon. Might not want to take my word for it though, I'm no expert and I'm still in the process of trial and error myself.
 
Will Goes Boing said:
I have always lifted weights since highschool, so I had a good base. I went on a short bulk from 145 up to 158 and during that time I did a 5 day split:

Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Arms
Day 5: Shoulders
Day 6: Cardio/core
Day 7: Rest or Core

Now that I'm on a cut I'm doing cardio every other day and weight lifting every other day. Sometimes I do weight lifting in the morning and do some HIIT in the late afternoon. Might not want to take my word for it though, I'm no expert and I'm still in the process of trial and error myself.
Click to expand...
Alright man and thank you for sharing this information with me i like to here what others are doing and then i can compare my workout to theres. Do you think my workout is good its below.

Day 1:Cardio, Abs, Boxin, Leg work
Day 2:Cardio,abs,Boxing
Day 3:Cardio,abs,Boxing, Leg work
Day 4:Cardio,abs,Boxing
Day 5:Cardio,abs,Boxing, Leg work
Day 6:Cardio,abs,Boxing, Chest, Back
Day 7:Cardio,abs,Boxing, Arms
 
BodyND said:
Alright man and thank you for sharing this information with me i like to here what others are doing and then i can compare my workout to theres. Do you think my workout is good its below.

Day 1:Cardio, Abs, Boxin, Leg work
Day 2:Cardio,abs,Boxing
Day 3:Cardio,abs,Boxing, Leg work
Day 4:Cardio,abs,Boxing
Day 5:Cardio,abs,Boxing, Leg work
Day 6:Cardio,abs,Boxing, Chest, Back
Day 7:Cardio,abs,Boxing, Arms
Click to expand...

Sorry but no. You can do cardio everyday if you want to (if you're on a cut), but it is unnecessary to do your abs every single day. And I would throw out two leg days for 1 shoulder day. And I think at this point you need to go on a bulk first before you do a cut.

As I said I'm no expert, and I think you need to do a lot of research (which is what I did) and experiment with dieting and exercise routines to see what works for you.
 
kk thank you for all the help man. Also i was wondering what exercises you do for your core. I do leg raises and crunches off a weighted machine. Also iv been doing core everyday for awhile now is that bad.
 
BodyND said:
kk thank you for all the help man. Also i was wondering what exercises you do for your core. I do leg raises and crunches of of a weighted machine.
Click to expand...

Well usually when I deadlift, do pull ups, squats they already help work on the core. But when I just purely work on my abs and obliques I do cable crunches, hanging leg raises, and cable wood chops.

Read some articles on T-nation.... they really helped me a lot with a lot of the exercises.
 
bro whats ur goal. my goal is to get down to 6 percent body fat and to get the lower abs to show lol.
 
ExtraMile said:
I think you could get the model look by doing crossfit and swimming. Also eating sensibly with a decent amount of protein and controlled intake of calories. Keep all your carbs slow digesting except post workout and keep most of your fats healthy fats.
Click to expand...

This is the best suggestion you've got as far as training and cardio is concerned. Most in shape crossfitters have the body type you are after. It's hard work though, but it will get you in amazing shape.

Welcome to CrossFit: Forging Elite Fitness
 
hows this for a workout
Monday: Cardio, Abs, Boxing, Leg work
Tus:Cardio,abs,Boxing
WED:Cardio, Boxing, Leg work
thurs:Cardio,abs,Boxing
fri:Cardio,Boxing, Leg work
sat:Cardio,abs,Boxing, Chest, Back
sun:Cardio, Boxing, Arms
 
ok i think i found a good workout is this good.

Mon: Cardio, Abs, Boxing, Leg work
Tus: Cardio, abs, Boxing
WED:Cardio, Boxing, Leg workout
thurs:Cardio,abs,Boxing,
fri:Cardio,Boxing, Leg workout
sat:Cardio,abs,Boxing, Chest, Back
sun:Cardio, Boxing, Arms

Cardio = 7 times a week
Boxing = 7 times a week
Abs = 4 times a week
Arms = 1 time a week
chest/back = 1 time a week
legs = 3 times a week
 
SouthernLord said:
I;m not a fan of crossfit, but I think it would give the OP the body he's after.
Click to expand...

no i know, I dont like it either too short workouts too much bodyweight stuff, but it would work for what he is after which is exactly what i said in my previous post, i also mensioned swimming would be good
 
ExtraMile said:
no i know, I dont like it either too short workouts too much bodyweight stuff, but it would work for what he is after which is exactly what i said in my previous post, i also mensioned swimming would be good
Click to expand...


we dont listen to you because of your love handles :FRlol:
 
BodyND said:
true dat.
Click to expand...

fag, you go ahead training your abs everyday and doing cardio everyday, hell you might get cut up like that guy who you posted a pic of, ill keep my love handles and keep lifting hard and eating cals and we'll see who is the beast in a year or so.
 
ExtraMile said:
fag, you go ahead training your abs everyday and doing cardio everyday, hell you might get cut up like that guy who you posted a pic of, ill keep my love handles and keep lifting hard and eating cals and we'll see who is the beast in a year or so.
Click to expand...

lmao
 
Listen up....i know exactly what u want..this aint a fashion mag site...however this is what u do period eq 200 ewk..25-50 winny ed and proviron 25-50 ed for 8 weeks or so..when u r done wait for 8-10 weeks and follow it up by doin anavar and winny cycle year round by takin a break every 6 weeks or so
 
Lambruh said:
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?
Click to expand...

Yea but he still needs to lift weights and get some muscle , more LeanBodymass (LBM) you have the more calories you'll burn when doing nothing , so more LBM the better
 
model bodies are super lean, you are at 14 percent body fat. Thats gotta come way down, weights in the AM, cardio and cut out the carbs at night. Toss in some s4 or some anavar and wallah!!!!!!!!!!!
 
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