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

 

[switch7]

For starting out I would just concentrate on a few compound movements. If you do these with enough intensity they will burn fat as well. (deadlifts, squats, dips and chins) See vid below

Diet - personally I wouldn't worry too much about this yet, it's more important to get into a routine of doing weights first, then start trying to engineer your diet for optimum once you have the routine worked in. Just make sure you get 1.8 grams of protein per kilo of body weight and you eat plenty before and after your workouts.

If you really wanna workout what to eat at this point I'm sure someone else can chime in.

If you are anxious about going gym then maybe invest in a squat rack and a bar and work at home. But really, there is nothing to be anxious about going to the gym. No one is judging you and if they are its only because of their own insecurity. Perhaps find a gym that is more serious i.e a proper bodybuilding gym rather than a health/fitness club. Fitness clubs tend to be more like social hangouts where there cliques and hierachy whereas proper bodybuilding gyms seem to have more genuine guys and people that will give you pointers.

Don't worry about your chicken legs, they will get bigger with age and squatting. If it's your calves that are small then try this:

 

[ImTheDoubleGreatest!]

Man all you gotta do is just start

 

[marmel75]

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

I'd start doing compound lifts 2 time a week and start doing full body, bodyweight circuits 2 days a week

 

[nmartinez12443]

Bench, Overhead Press, Deadlift, Squat, Dips, Pull Up, bent over rows. These should be the basis of your workouts. I would pick 4 and do 5 X 6 80% of your 1 rep max 2 days on one day off. 30 minutes slow cardio after and you will make huge gains.

 

[Infern0]

Dont fick around on stupid plans that will waste months of your time.

Work out your caloric maintainance, eat that for 2 months and do a bro split (google it)

See how your body responds then go from there