How can I get an aesthetic body

Get an athletic body?

General questions about bodybuilding and fitness training.

Moderator:Team bodybuilding & training

LeBjoern23
TA newbie
 
Posts: 2
Registered: 26 May 2018 20:12

Get an athletic body?

of LeBjoern23 »26 May 2018 20:26

Hello everybody,

I have decided to work on my body.
I want to finally pull it off and get a beautiful but not overly athletic body.
It is important to me that I don't want big biceps or something like a bodybuilder.
I want to have an athletic body like a footballer, a basketball statement etc.
So I've read a lot in the last few days in order to come up with a good plan as possible to get this done.
Now I wanted to know from you again whether what I was thinking now is also reasonable.

First to me
I'm 22
2.0m tall
And currently weigh 112kg

I also want to get a little down on my weight because I'm not completely satisfied at the moment.
In the last two weeks, however, I lost a good 3 kilos by changing my diet and exercising regularly.

So I go to the gym regularly (3x a week) and also go to basketball training (2x a week) if I can do this through my shift work.
Whereby I always manage the 3 gyms!
Through lengthy research here and there, I have come to the conclusion that a full-body training plan makes the most sense
My training plan looks like this:

5 minutes stepper / bike / rowing machine

Squats
Bench press / incline bench press
Butterflys
Deadlift
Pull-ups / lat pulldowns
Shoulder press
Side shoulder raises with dumbbells
Dips
Bicep curls on a barbell
Calf raises

Run for 10 minutes

What do you think?

I am also aware that I have to pay attention to my diet
I drink a protein shake when I wake up in the morning
As well as a small BCAA shake after training and before bed
Since then, at work, I usually only eat all kinds of low-fat quark with fruit, etc., or salads.

At home I usually eat with my girlfriend.
We cook our dishes ourselves and use fresh ingredients.

So do you have any tips for me on how to achieve my goal of getting an athletic body?

I am happy about every answer

Roobix13
TA newbie
 
Posts: 64
Registered: 25 May 2018 13:08

Re: Get Athletic Body?

of Roobix13 »26 May 2018 21:07

I am very happy when people want to go through with something and you can tell that you are very good at it.

To the plan:
Definitely way too many exercises, which is not bad in itself. The exercises are pretty confused, however.
I think it's great that you can go to the gym 3 times a week (more on this below)

After this calculator here
https://www.medicalnewstoday.com/info/o ... -weigh.php Are you about 25kg too heavy.

More information here
http://www.calculator.net/ideal-weight- ... x = 105 & y = 19

Here are my recommended destinations and the best things a beginner should keep in mind.
Goal: Approx. 20kg down, that sounds like a lot in itself, but if I have managed to put 20kg down with me, you will also manage to go down 20kg, I'm sure of that.

I would recommend the 5x5 training, so you learn to perform the main movements (deadlift, bench, squat) correctly for the first time.
Why the 5x5 training?
-You start at 0 and have enough time to pay attention to the shape.
-You have a constant increase in every workout.
-It works ... you don't have to do more or less than what is on the plan (the app is great too)
-Possibly you can go outside for 1 hour once a week, or go quickly (that would be enough for cardio for now)

The problem with this will be leaving your ego at home and starting at 0, i.e. with the bar.

A few more tips.
Exercise is all well and good, but nutrition is much, MUCH more important. And a lot of water tricking.
Eat Right> Protein Shake (Remember, it's a "supplement")
Film yourself as often as possible, you can also post your videos here in the forum, then a lot of people will surely help you.

Good luck, and get in touch with any questions

p.s it is quite difficult to briefly write all of your thoughts in one post, I am also new here on the forum


LeBjoern23
TA newbie
 
Posts: 2
Registered: 26 May 2018 20:12


March
TA Premium Member
 
Posts: 11751
Registered: 16 Oct 2008 19:20
Place of residence: Hanover
Body weight (kg): 77
Body height (cm): 168
Start of training (year): 2008
Squats (kg): 180
Deadlift (kg): 200
Competition experience: Yes
Training log: Yes
Favorite exercise: Snatch
Studio: CrossFit First Class

Re: Get Athletic Body?

of March »26 May 2018 22:29

Have flown over now. Basically it sounds in the right direction.

When people write that they want an athletic body, I usually recommend training in the direction of athletics and more than "just pumping".

Because mostly the body looks like the work it was made for. That's why powerlifters all look the same, bodybuilders all look the same, weightlifters, gymnasts, sprinters, long-distance runners. All of them look appropriate to their sport.

So if you want to look athletic, the most obvious step would be to train towards athleticism. In other words, more in the direction of performance and functionality than just paying attention to pumps and optics.

Keyword "Form follows function"



tavel
TA Premium Member
 
Posts: 12777
Registered: 23 Dec 2015 21:23
Gender M / F): m
Body weight (kg): 105
Body height (cm): 182
Body fat percentage (%): 15
Start of training (year): 2009
Bench press (kg): 180
Squats (kg): 250
Deadlift (kg): 260
Upper arm circumference (cm): 46
Competition experience: Yes
Steroid Experience: Yes
Favorite exercise: Drink
Nutrition plan: No
Martial arts: Yes
Martial arts: Bar thugs
Target weight (kg): 115
Target KFA (%): 8
Subject I: training
Subject II: training
I am: Small mammals

Re: Get Athletic Body?

of tavel »27 May 2018 00:27

Roobix13 wrote:


I just quoted.

Bad enough ... 87kg at 2m? Leek of death ... 110kg at 2m? I'm starting to take you seriously ...
“People generally judge by appearance, not with their hands. Everyone can see, but few can understand. Everyone sees how you present yourself, few know how you are. And these few do not dare to oppose the opinion of the many. Because they have the majesty of the state in defense of their point of view. "

- Niccolò Machiavelli



John Broz
"Losing weight if it's fat is ok, but be careful of your back. From my experience, every lifter that loses over 5% bdwt quickly tends to get lower back injuries. Not sure why, but there seems to be some connection with waistline girth and lower back health. "

"To quote Antonio:" the day will never come when you can't lift the bar "

To quote my first coach: "If you wait til you feel good with no aches or pains to train, you will never be here"


"If you can't 'squat and lift heavy every day you're not overtrained, you're undertrained!"



frob88
TA member
 
Posts: 237
Registered: 08 Jan 2015 03:59
Gender M / F): m
Body weight (kg): 94
Body height (cm): 187
Body fat percentage (%): 100
Training location: Studio
Favorite exercise: Squat
Nutrition plan: No
I am: [email protected]

Re: Get Athletic Body?

of frob88 »May 27, 2018 10:15 am

mrz wrote:So if you want to look athletic, the most obvious step would be to train towards athleticism. In other words, more in the direction of performance and functionality than just paying attention to pumps and optics.
"


Pretty bland posting. What is athletics for you? Pentathlon? Give some concrete examples. A squat is quite functional and I have to work hard for it.


March
TA Premium Member
 
Posts: 11751
Registered: 16 Oct 2008 19:20
Place of residence: Hanover
Body weight (kg): 77
Body height (cm): 168
Start of training (year): 2008
Squats (kg): 180
Deadlift (kg): 200
Competition experience: Yes
Training log: Yes
Favorite exercise: Snatch
Studio: CrossFit First Class

Re: Get Athletic Body?

of March »27 May 2018 13:51

frob88 wrote:
mrz wrote:So if you want to look athletic, the most obvious step would be to train towards athleticism. In other words, more in the direction of performance and functionality than just paying attention to pumps and optics.
"


Pretty bland posting. What is athletics for you? Pentathlon? Give some concrete examples. A squat is quite functional and I have to work hard for it.


Squats obviously.

Sprints, 400-1000m runs, power cleans / snatches, box jumps, push presses, kettlebell stuff,


JustBleed
TA member
 
Posts: 232
Registered: 14 Dec 2016 15:50
Gender M / F): m
Body weight (kg): 70
Body height (cm): 172
Start of training (year): 2007
Deadlift (kg): 190
Competition experience: No
Steroid Experience: No
Training location: Studio
Training plan: HIT
Favorite exercise: Bench press
Nutrition plan: No
Martial arts: Yes
Martial arts: Boxing
Target KFA (%): 8

Re: Get Athletic Body?

of JustBleed »27 May 2018 15:12

mrz wrote:Have flown over now. Basically it sounds in the right direction.

When people write that they want an athletic body, I usually recommend training in the direction of athletics and more than "just pumping".

Because mostly the body looks like the work it was made for. That's why powerlifters all look the same, bodybuilders all look the same, weightlifters, gymnasts, sprinters, long-distance runners. All of them look appropriate to their sport.

So if you want to look athletic, the most obvious step would be to train towards athleticism. In other words, more in the direction of performance and functionality than just paying attention to pumps and optics.

Keyword "Form follows function"


I don't want to hijack the thread, but how do gymnasts or sprinters look more athletic than pure "pumpers"? And I'm really only talking about appearance, not athletic performance.

If I search for terms like "sprinter body" or "olympic gymnast body" in the Google image search and take the first ones with a bare upper body, the result is, for example, the following:







How can I now tell whether these bodies were formed by pure strength training with an eye on optics or by Crossfit, athletics or something else?

With some athletes you can perhaps guess the sport because certain muscle groups are particularly pronounced compared to the rest of the body, but the pure pumper could also manage that with a corresponding focus in the training plan.


Ebiator
Mod team bodybuilding & training
 
Posts: 5729
Registered: 29 May 2011 12:31
Place of residence: Ludwigsburg
Gender M / F): m
Body weight (kg): 90
Body height (cm): 185
Bench press (kg): 142,5
Squats (kg): 180
Deadlift (kg): 190
Competition experience: Yes
Steroid Experience: No
Training location: At home
Training plan: volume
Training log: Yes
Favorite exercise: Squats
Target weight (kg): 85
I am: 90 kg of pure sex

Re: Get Athletic Body?

of Ebiator »27 May 2018 15:35

Don't worry, if you are 2 m tall you don't have to worry that you will appear too massive at some point. You have to build significantly more muscle mass than significantly smaller people so that it looks reasonably good. There is a reason why professional bodybuilders are usually under six feet.


J4cKaSs
TA tribe member
 
Posts: 418
Registered: 14 Oct 2007 00:28
Body weight (kg): 83
Body height (cm): 180
Bench press (kg): Unfortunately
Squats (kg): to
Deadlift (kg): little
Competition experience: No
Steroid Experience: No
Training location: Studio
Training log: No
Favorite exercise: Curls :)
Martial arts: Yes
I am: Dumbbell athlete

Re: Get Athletic Body?

of J4cKaSs »27 May 2018 21:14

@JustBleed
Just take a look @mrz on insta or here. Especially the pictures where he was still pumping normally compared to now. Find that he has built a brutal body through crossfit, now simply call it athletic training in contrast to otto normal pump training.

asparagus
TA Elite Member
 
Posts: 5872
Registered: 27 Nov 2014 15:31
Gender M / F): m
Body weight (kg): 110
Body height (cm): 167
Body fat percentage (%): 45
Start of training (year): 1975
Bench press (kg): 15
Squats (kg): 25
Deadlift (kg): 30
Upper arm circumference (cm): 22
Thigh circumference (cm): 31
Target weight (kg): 120
Target KFA (%): 4
I am: skinny fat

Re: Get Athletic Body?

of asparagus »28 May 2018 06:50

J4cKaSs wrote:@JustBleed
Just take a look @mrz on insta or here. Especially the pictures where he was still pumping normally compared to now. Find that he has built a brutal body through crossfit, now simply call it athletic training in contrast to otto normal pump training.


To be honest, it could also have something to do with increased volume and intensity ...

But if I have the choice between "looking great" and "being super fit and looking great at the same time" it is obvious what I'm doing ...
wildsau wrote:In a normal person, counting calories is an indication of a severe mental disorder that requires appropriate psychiatric treatment, even if the calorie counting is done by a machine.


Peddy
TA member
 
Posts: 150
Registered: 11 Sep 2014 17:29
Gender M / F): m
Body weight (kg): 96
Body height (cm): 198
Body fat percentage (%): 16
Start of training (year): 2004
Squats (kg): 155
Deadlift (kg): 170
Competition experience: No
Steroid Experience: No
Training location: Studio
Training plan: Pitt Force
Training log: No
Favorite exercise: Deadlift
Nutrition plan: Yes
Martial arts: Yes
Martial arts: Kickboxing
Target weight (kg): 100
Target KFA (%): 10
I am: a giant

Re: Get Athletic Body?

of Peddy »28 May 2018 16:44

LeBjoern23 wrote:Hello everybody,

I have decided to work on my body.
I want to finally pull it off and get a beautiful but not overly athletic body.
It is important to me that I don't want big biceps or something like a bodybuilder.
I want to have an athletic body like a footballer, a basketball statement etc.
So I've read a lot in the last few days in order to come up with a good plan as possible to get this done.
Now I wanted to know from you again whether what I was thinking now is also reasonable.

First to me
I'm 22
2.0m tall
And currently weigh 112kg

I also want to get a little down on my weight because I'm not completely satisfied at the moment.
In the last two weeks, however, I lost a good 3 kilos by changing my diet and exercising regularly.

So I go to the gym regularly (3x a week) and also go to basketball training (2x a week) if I can do this through my shift work.
Whereby I always manage the 3 gyms!
Through lengthy research here and there, I have come to the conclusion that a full-body training plan makes the most sense
My training plan looks like this:

5 minutes stepper / bike / rowing machine

Squats
Bench press / incline bench press
Butterflys
Deadlift
Pull-ups / lat pulldowns
Shoulder press
Side shoulder raises with dumbbells
Dips
Bicep curls on a barbell
Calf raises

Run for 10 minutes

What do you think?

I am also aware that I have to pay attention to my diet
I drink a protein shake when I wake up in the morning
As well as a small BCAA shake after training and before bed
Since then, at work, I usually only eat all kinds of low-fat quark with fruit etc. or salads.

At home I usually eat with my girlfriend.
We cook our dishes ourselves and use fresh ingredients.

So do you have any tips for me on how to achieve my goal of getting an athletic body?

I am happy about every answer


Diet up to 90kg then go into the structure cleanly and try to pack on with a maximum of 2kg per month. Please no feeding orgies, then you only have to go on a diet for about 4 months and you can devote the rest of the time to building it up again. Calculate 2-3 years for a reasonably athletic figure. Start eating the right carbohydrates, depending on your height and current weight, you will have consumption values ​​of a good 3,500-4,000 + kcal on training days. Have fun getting the whole thing back in with carbohydrates.


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