How to get a Model body.

[Will Goes Boing]

whats ur macros look like.

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.

 

[BodyND]

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]

hows the work out

 

[Will Goes Boing]

hows the work out

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.

 

[BodyND]

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.

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

 

[Will Goes Boing]

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

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.

 

[BodyND]

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.

 

[Will Goes Boing]

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.

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.

 

[BodyND]

bro whats ur goal. my goal is to get down to 6 percent body fat and to get the lower abs to show lol.

 

[SouthernLord]

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.

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