What can I do with my body (pictures)

[youngmack]

Hey guys I want to know what program or workout I can do to get a better body . I want to cut body fat and look muscular . I want a wider back and big shoulder , nice arms and big chest . (Think David otunga from WWE) or even look athletic like a NFL wide receiver . My legs are also extremely skinny like chicken legs and I hate those the most .

Some background : I used to work out on and off since I was 16. I'm 22 now . I don't really know much about programs since I really worked out under supervision and routines of my track coaches . I worked out with my school track coach in high school and then I ran track in college . I had a few gym membership but never fully committed due to general social anxiety and gym anxiety .

I was able to bench 225 for one rep at one point , deadlift was I think 295 and squatted 315 (not below parallel though) . I do have a bench and a pull up


https://ibb.co/h3LpXk
https://ibb.co/mQuGCk

 

[Thatfeel21]

Def start with the push ups and pull ups. You have no definition. Tighten up the diet and lift 4-5x a week. Be thankful you are still young.

 

[Who Dares Win]

Start with diet to begin with, you are what you eat.

Cut those damn sugars which are a curse nowadays and get quality proteins, once your diet is good enough focus on training while you still improve it.

Drop soy and milk too if you consume them often, too high risk or hormonal mess unless you are sure your milk is clean of antibiotics and estrogens.

Go to sleep early and wake up early, 8 hours per night and no alchool.

Eat your vegetables and fruits and try to cut as much as possible whatever food has a list of ingredients longer than what you are supposed to eat.

Regarding your training untill you reach a decent shape you will have noob gains with whatever you do as long as its not insane.

 

[Thatfeel21]

Go to sleep early and wake up early, 8 hours per night and no alchool

Def my main weakness! My dinners are only meat and veggies now. But tht damn beer and wine...

 

[resilient]

Hey OP, what I recommend is make a free account at bodybuilding.com. That site rocks. You can set your weight, height, bf% and an end goal of cutting or bulking. They even have different body type "builds" that you can select and then they recommend a few free programs that match your lifestyle and goals.

I started Kris Gethin's 12-week hardcore daily training in early April. Since then I've gained nearly twenty pounds of muscle. I went from 136 -> 155. Here's a pic of me just midway through the program. I've got a week left and then I'm going to hit up Arnold's blueprint to mass.

What I really liked about Gethin's program is that he always had a daily 3-10 minute video of motivating you about the process and then he had a small film crew follow him around in the gym and he demonstrates a few sets, machines, and form with tips. He also talks about food and supplements.

Anyway, highly recommend the free program from their website. There's an app to download too, but I didn't bother with that. I just brought the iPad to the gym every day to use as a reference for machines, type of sets, reps, etc.

Stay consistent. Don't make excuses, and stick to the discipline of hitting the gym several times a week. You have to push yourself if you want to see results. Don't go beyond limits where you may get injured, but if you can squeeze in another rep, do another rep.

 

[stovepipe]

Do a cycle of Test and Dbol.