If you’re a guy who regularly works out and makes sure to eat as healthy as possible, there’s no doubt that developing alpha-male strength, power and endurance is one of your top priorities in life, and good for you!
But if you’re completely honest to yourself, you might find out that the biggest reason for your fitness efforts is not enjoying the reputation of a tough guy among your peers or getting healthier – actually, you just want to build the ultimate good-looking body. Let’s face it: the number one goal for most gym rats is sculpting the perfect male body, and slaving in the gym is mostly about finding ways to emphasize your genetic advantages and diminish or hide your flaws.
In other words, you want a body that turns heads and causes car accidents. And there’s absolutely nothing wrong with that.
We all know how the perfect male body should look like – recognizing it is an instinctive response, a product of evolution that has helped women find the ideal mate to reproduce and indicated the potential leader of the group for other men. The most desired attributes include a chiseled V-cut in the lower abs, bulging horseshoe-shaped triceps, a dramatic V-taper torso with a wide and well-carved upper back and a thin waist.
The reality is that only a few of us succeed at building these, while the others constantly struggle with being out of proportion and eventually settle for a lot less than greatness. Typically, the reason for this is blind training and inconsistency.
So before we begin with the training plan, go on and ask yourself this: Am I willing to put in the hard work required to build the most sought-after male physique attributes or will a mere shrunk gut do just fine at making me feel great about myself?
If your answer reflects a decision to build a perfect, Adonis-like body as soon as possible, check out this complete guide on the ideal way to train and eat for the accomplishment of this hefty yet achievable goal. The following tips were created with the help of some of the nation’s most successful coaches, nutritionists and strongmen, so they’re guaranteed to work and enable you to sculpt your dream physique in the shortest time possible, as long as you abide by them. Dig in!
GOAL #1: The V-shaped torso
It’s a fact that guys who naturally have broader shoulders and a slimmer waist will always appear stronger, fitter and more attractive to women. Although favorable genetics are important, they shouldn’t have the last word. Despite your possible genetic shortcomings, it is possible to improve your body shape and get a lot closer to the ideal V-taper with the right kind of training and fat-loss dieting.
First of all, you need to simultaneously follow a training routine that will help you add some serious mass to your back and shoulders and a diet plan that will help you decrease gut fat and reclaim a slim and strong waist. Remember how “abs are made in the kitchen”? Well, that applies to your entire core complex. No matter how hard you work in the gym, if you don’t eat the right way, your midsection will stay covered by a thick layer of fat and hurt your appearance.
Calculate what your overall calorie intake needs to be in order to lose fat, and get yourself on a very strict, clean diet. In general, guys who have a lot of leaning out to do should aim at consuming 8-10 calories per pound of body weight per day, while those who are already fairly lean are allowed 12-15 calories per pound of body weight per day. However, those numbers still depend on your level of physical activity, age, height, and similar factors.
For best results, most nutrition experts recommend a high-protein carb-cycling dieting program. In other words, one of the simplest ways to accelerate fat loss is by upping your overall lean protein consumption and cycling your carbs by eating more carbs on training days and less of them on non-training days. The best sources of high quality protein include chicken, fish, steak, turkey, ground beef, eggs and protein powders – whichever you choose, aim for roughly 1 gram of protein per pound of body weight per day. As for the carbs, make sure they make 35-45% of your diet and opt for yams, potatoes, white rice, bread and fruits, all of which are great for fueling your hard-working muscles. The remaining part of your daily calorie intake should be made up of high-fiber vegetables and sources of healthy fats such as avocados, coconut and olive oils and nuts.
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