How do I get a bod like Lachowski?

lmao thats a body of a 10 year old who plays soccer occasionally
just because his face is great it wont make his body good

don't eat much, lift once in a while
I have that, and that's what I do

Eat clean/stay lean
Do some calisthenics
Don't train legs

work out

>>12662166
thats actually preferred bod for most women, but if you only want admiration from men then yes, go to /fit

Through the magic of photography.

The person on that pic is actually 6'2 tall and weighs at the very least 80 kg.

>>12662160
if you're a skeleton, go to the gym and do a ppl for a while until you look like that. If you're fat, lose weight until you're a skeleton, and go to the gym and do a ppl until you look like that

>>12662160
>how do i get the bod of a 5'6 14 year old looking narrow frame malnutrioned dyel mode dude?

reality check: grown women dont like that look, they want a big bear dude not some scrawny 14 y/o looking teen

>>12662262
i guarantee you hes not taller than 5'7 you can tell by the size of his head in relation to his body and by the width of his frame.

>>12662321
nice troll.

>>12662327
im not knocking his height, most girls like guys that size anyways, but okay if he's 6'2 fair enough, i was just basing it on what i can see, but maybe hes just really skinny idk

>>12662334
im going to give you the beneift of the doubt youre not trolling me

but thats Francisco Lachowski one of the most famous models.

>>12662337
well his physique is already better than 98% of the average person, and hes not muscular just low fat% with some muscle

his face is 10/10 tho for sure

>>12662337
Dude he looks tiny

>>12662337
if i had a point then it is that grown women probably prefer bulkier males. because lets face it he does look like a teenager, right?

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>>12662347
this is the goat body imo

>>12662321
>i guarantee you hes not taller than 5'7

He's 6'2, dumb cunt

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>>12662357
well its cool sure

but my goat body is closer to pic related

>>12662367

It lucks fucking bizarre. Have fun looking like shit in any fit

>>12662377
not sure if serious desu. maybe you should look at connor murphys youtube and reconsider what girls find attractive

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>>12662321
dont trigger me you faggot

>>12662385
well i stand corrected i guess

>>12662381

This post oozes beta

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>>12662340
>his face is 10/10 tho for sure

brown eyes nigger

get sensitized

>>12662394
idk what that means

>>12662392
u seem catty

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>>12662394
wow he's so ugly, my beautiful blue eyes complete my perfect face

>>12662394
fyi, his eyes arent brown

they're hazel, a mix of brown and green like mine

>>12662400

u seem cucky

>>12662414
im pretty laid back rn had a hard back training at the gym an hour ago

>>12662421

cringe

>>12662426
#cringecore senpai

highfive?

>>12662160
resistance training day on day off
a little bit of cardio but not much
eat 25% less of your calculated TDEE to lose body fat if need to

that's just general rules as well, we'd need to know more about your body now. judging from his though, he probably doesn't lift heavy weights, although i'm not an expert either

>>12662199
this, really

>>12662431
>highfive

lowtest

>>12662317
Found the fat guy

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How to improve my face?

>>12662441
lefort 3 + orbital box osteotomy + sliding geno + rhinoplasty + hairline lowering surgery.

would make him a 5/10 desu

>>12662439
>>12662440
lmao you fa fags are so salty

You gonna like my dick after I piss

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>>12662394
>muh master race

because women are going to flock to you simply because you're blonde haired and blue eyed. get real

>>12662317
>they want a big bear dude
>women being attracted to hairy fatso

what world do you live in

>>12662478
When that fatty grows up and gets fit, he gonna slay af

I've met him in real life, despite being skinny he has a big frame but then again he was way taller than me

>>12662484
oh yea i forgot lifting weights is a foreign topic to you fa fags.

let me translate for you: women want a bulky dude thats bigger than them, not a skinny fashion fag can u understand that muchacho

>>12662515
storytime!

>>12662515
"big frame" lul yea maybe if compared to an anorexic person he has a big frame

>>12662524
>>12662530
I work at the Target in the town he lives in, he is always here with his wife and 2 kids looking at Transformers toys, we spoke about the PS4 and he took a picture with me. Fetty Wap comes in here all the time too.

>>12662520
You're gayer than gay if you work out and build your body for women, i.e. for others, and not for yourself. Everyone else should come second.

I want a body like that for me, not for anyone else. If women aren't attracted to me at my ideal body then that's their problem. I'm never going to change my body to try and please others. That's a totally cucked mindset.

And if you're too busy worrying about what or won't women will like than you already lost. You shouldn't care about that. They can smell it on you.

Frame size is very simple to figure out. Most people actually have a Small frame.

Google it.

>>12662535
i dont work out to impress women. i work out to intimidate guys

>>12662537
t. vagina

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Like every fat fuck I used to believe I have big bones. Well when I got fit it turned out I'm a normal small frame.

>>12662539
whatever, as long as your desire to improve yourself is intrinsic you're fine

>>12662547
big bones is just an estimate of bone density, that doesn't take into account the frame, like how wide your hips or shoulders are

>>12662552
agreed

>>12662447
>>12662439
holy shit, watching you fags argue is like watching a passive aggressive fight between two middle school girls

i seriously hope for both your sakes you're not anything like this irl

>>12662520
>>12662539

>"I exist only to please or scare other people"

live for yourself you fucking fag

>>12662566
how do you live for yourself? what does that even mean. we are programmed to do things that help us achieve our goals and it just so happens that humanities primary goal is to procreate and i'm pretty sure that having a muscular / fit body helps to accomplish that goal, yea?

>>12662566
or are you one of those people who dress up in his emo artist fit then go out in public to be seen hoping someone will notice ur new clothes, while simultaneously telling urself that ur only wearing the clothes for "yourself" ?

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>>12662447
Fatty detected. Get back to your safe space /fit/, just remember we're your daddy.

>>12662160
post more of him pls
webms too

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>>12662576
>it just so happens that humanities primary goal is to procreate

do you really exist for nothing else

>>12662578
yeah dude that's me, are you also the same person samefagging me?

>>12662160
eat big to get big

>>12662166
>>12662317
>>12662347
>>12662367
>>12662381
>>12662520
>>12662539
t. closeted homosexuals

Girls nowadays prefer skinny guys, nobody wants to date a balloon man who can't fit on a normal sized shirt

>>12662251
the fat/muscle ratio is really good, but his frame is like a kid. look at his shoulders he looks like a fucking bobblehead

>>12662160
That's a shit body, but if you work the arms more it would look alright

Either way, be skinny, lift a barbell like once on your life, there's really no muscle there, just being lean

>>12663197
Nothing can be done about frame bro. His face makes up for shit tier body

>>12662160
I want to fuck that twink.

>>12662160
This body honestly looks so bizarre after working out for some time. Top half is decent enough though chest and delts look much more developed than the rest, but then his lower half is like a starving indian man's.

B E N C H

C U R L B R O

>>12663192
Cool, I'll let Brock O'Hurn know.

This is the optimum body shape and this is what real women want.

https://www.youtube.com/watch?v=iSzhWiz0fRU

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>>12662317
Hi Alex

>>12662321
>>12662160
Help I'm 6'0 with these head-to-body proportions. I feel like a scrawny bitch with tiny shoulders, what do?

>>12663465
Starting strength, then eventually add shoulder workouts

By the way gomad is a meme you shouldn't fall for

>>12663469
I've heard a bit about SS from /fit/. Doesn't it result in giant legs or fridgemode? My body basically looks just like OP except more like 16-17% bodyfat and very slight scoliosis. Will shoulder development actually make my giant head look less retarded?

>>12663479
Just read the sticky holy shit. Most of the beginner routines on there are perfectly good starting points. I can't list the countless retards that think they're too good for beginner routines dso start overly complex, and always fail.

>>12663479
And yes, if bigger shoulders would proportion your body better, it will make your bobblehead more proportional

>>12662173
Hi Ethan

>>12662251
No it's not. That's barely even ottermode. He'd look completely average in clothes.

>>12663479
Fridge mode is having similar width shoulders and hips. Building your legs isn't going to make your hips wider.

>>12662367
That just looks odd

>>12663546
I guess if you spend all day looking at skeletons.

his head is too big for his body

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>>12662160
>tfw don't have the willpower to achieve this body with diet and minimal exercise

i'm buying a proper skateboard tomorrow but i've been learning on my friend's child-size longboard for the past week. i only have a 4-pack like in OP's image even with daily hanging leg raises, hopefully skating burns enough energy because fuck a 1000 calorie diet without smoking

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Make women wet themselves noticing your sexy Low bf and Not very freaky large muscles = GOAT

>>12662435
>resistance training
would that be like starting strength?

>>12663771
get cancer

>>12663908
For this you need
3-4 sessions of weight training or calisthenics bar strength training +
1-2 sessions Swimming or running

Per week

With a clean diet mainly protein and vegetables. Carbs timed cleverly around workouts. Enjoy your sexy body in 6mths to a year. I know this cos I went from skeletal to make model physique. T shirt size XS to M. you've got nothing to lose, just try it

>>12663913

Why carbs around workouts?

I'm doing 3 times per week the bodyweight RR + 3 times running, and on a bulk.

I get around 3100 calories WFPB per day ~130gr protein, 6.2/187cm 174/79kg, trying to get to 187/85kg before I cut.

Slowly getting there.

>>12662262
Nah, im guessing he's around 70kg

he has a chest, but no legs whatsoever. Chest < legs in weight

>>12663909
Yeah, like weights and shit, but they really aren't as needed as people make it out they are (faster though)

Calisthenics is fine. Crunches, Squats, Lunges, Press Ups, etc, see what works best for you

>>12662199
>>12662435
what to do, I did leg training and I now have big quads and a HUGE bubble butt

>>12664129
If you don't want huge legs then just don't weight train them, the muscles will go down over time (will reduce to a third of original size in 22 weeks alone), it's not like you're stuck with them forever. Fat and Muscle are things that constantly fluctuate, fat people just stay fat because their diet and lack of exercise keep them in that shame. Likewise for weightlifters. It's not like you get to a certain weight/muscle mass and it just stays there forever. It'll go down if you just don't do any exercises there, if that makes sense

t. guy who got big calves by 'mistake' but they've gone down since not training them

>>12662199

/thread

>>12663908
this photoshopped, his head/neck area at least

you can see they did a terrible job near the shoulders

>>12663771

Have fun, my dude. I've started picking up the skateboard after stopping since I broke my wrist in middle school.

You'll get a real cardio and leg workout if you skate at night up and down hills (might be unbalanced if you can't switch the leg you pump with).

>>12663913
respect senpai

How many pushups a day do I need to do for how long for pecs like that?

>>12663913
care to post routine and diet plan?

>>12662160
This is sort of a silly question. The shape of your muscles may not ever look like his. If you're asking how to get those proportions, the simplest answer is simply to work on a balanced exercise routine that emphasizes hypertrophy work in "lacking" areas. I'm going to assume you are a skinny male with little to no formal weight training given the board and question asked. Your best bet is to read starting strength (you can google it and find a pdf free) to understand how to do the lifts or watch CanditoTrainingHQ/Alan Thrall on Youtube, and look into some basic linear progression program as a novice. The other piece of advice for those programs is to at most squat twice a week because they tend to focus on squats and neglect upper body.

>>12664913
pushups don't provide enough load to seriously increase your chest size. Learn to do bench press and incline press with a barbell and have some form of progressive overload in order to build chest up. Try running a linear progression with a hypertrophy day in order to gain strength and size. You may not care about strength but you have to be strong to a point to get bigger

>>12662300
what's a ppl?

i'm 6'1 and 126 lbs so i should be good to just lift some weights, yeah?

>>12664129
post butt

>>12665245
PPL = Push, Pull, Legs. A split workout routine focusing on those movements, usually done x6 per week. Totally unnecessary for that body, since that guy has never done a single Leg day in his life.

>>12662160
Barbell bench press (3x8-12)
Dips (3xF)
D/B shoulder press (3x8-12)
Chin Ups (3xF)
Finish with ab-rolling or hanging leg raises.

The above 3/4 times per week, 1 x rest day in between sessions.

If your fat, eat TDEE -300/500 calorie deficit.
If Auschwitz then TDEE +300 cals TDEE.

Drink water.

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>>12662166
If he played soccer he would have legs.. he just goes to the gym for 15 minutes to curl and bench the bar.

>>12662251
>>12663192

t. lowtest betas

>>12665245

holy shit youre a stick - power lifting will get you big my dude

>>12665245
How are you alive? I am 5'8" and i weighed 145 pounds before lifting and i was a fucking stick. Do you even have a body? Are you certain the weight is correct?

>>12662317
lmfao

>>12662166
>soccer

>>12662262
>>12662363
he is closer to 6'3 than to 6'2, 190cm

>>12662484
To be fair, I'm 6'1" and quite overweight at 260lbs but my gf is only 5'6" and a little under 120lbs. Though I don't exactly look like an obese pig since I've got some muscle, but I know /fa/ would tell me I need to lose another 70-80lbs.

>>12665245
You need to eat dude.
Start drinking a blueberry/banana/greek yogurt/proton powder smoothie + whatever else you eat daily.

step 1. have good genetics
step 2. do nothing

if you do not have desired genetics you can overcome this by going to the gym for approx. 1 month

this is a shit goal t b h

>>12667860
I'm 6'1" and 160lbs and I feel there should be a reduction around the middle and a (larger) increase around the chest and shoulders.

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go to /fit/ nobody on /fa/ knows show about health except for how to starve themselves until they can fit into their skinny jeans

>>12663192
girls want to get fucked by monster chad men, fact. dont even get me wrong, the lifting scene is gay as FUCk, but chicks are all over that

>>12667971
this

>>12662160
Where to cop briefs with a cut like that? l bet they'll look comfy to wear underneath and to sleep...

>>12662321
He's literally too tall for modelling and has to round his height down for more jobs
Dude is 6'4

>>12662160
Upper bod is fine

He should work those legs tho

>>12662160

DAY A

3x6-10 Incline DB BP

3x8-12 Flat bench DB flyes
-superset with-
3x AMRAP DB CGBP (squeeze DBs together)

3x8-12 DB lateral raises

3x8-12 Tricep rope pushdowns


DAY B

3x8-12 One-arm cable rows (keep your non-working hand on the lat to make sure it's being used)

3x8-10 BB bent-over rows (bar should be just above abs at contraction - squeeze shoulder blades together)

3x8-12 Rear delt raises (squeeze shoulder blades together)

3x8-12 BB curls


After each workout:

3x15-20 Weighted decline crunches
-superset with-
3x15-20 lying leg raises with bent knees
(don't let your illiac crest touch the floor + strive towards having your knees touch the wall/whatever you're holding on to)


12 reps on all 3 sets with good form = increase weight


DB = Dumbbell
ARMAP = as many reps as possible
BB = Barbell

/fit/ people, I'm a skinnyfat no muscle guy I've been doing this this for the last week:

Bench Press 3x5
Barbell Rows 3x5
Standing Military Press 3x5
Squats 3x5
Deadlift 1x5

Is this solid? I don't have a gym membership but I have a bench and a squat rack to work with.

>>12668671
bump

>>12666389
so ur saying i just have to curl and bench to get his body?

>>12667977
Out of all the girls and women I've met in my life, just literally one girl said she likes really buff men.

All the others said they like lean physiques.

>>12662160
10 push-ups

>>12668671
What are you trying to do, muscle building is best achieved around 10-12 reps, seems like a power lifting program but like 1x5 deadlifts? should be more like 4x5 ford deads, squat and bench

>>12671316
People don't know what they want. Women get wet for big shredded guys not child-skeletons.

>>12668671
For most exercises you should aim to do 8-12 reps per set. When you are able to do more than that you increase the weight.

3 sets per exercise is good. Increase your deadlift to 3x5.

Add a biceps and triceps exercise.

When I exercise I usually divide it up by upper and lower body and then try to do at least something for every musclegroup.

>>12663908
That's a really shitty shop

>>12671345
Cugars? Maybe. But girls want dem sexy boys.

>>12662317
I think you're too old for this site pal

>>12662381
jfc

>>12671511
Girls want their fathers not their sons.

>>12671359
>>12671327
Perfect thank you guys! I'll increase the reps to 10 and do 3x5 of deadlifts

>>12667860
Lose weight bro, gf has to have bigger hips than you or do you like boys ?

>>12662160
just do it

>>12662160
Skip leg day

>>12662160
Neoteny is not attractive on males.

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>>12662367
The Golden One has a great physique.

>>12673313
Too bad he has hole for a brain and is ugly as fuck

Also that pic is gay

Do nothing but eat at a caloric deficit

>>12662160
I have a very similar body but with more muscle mass and lower bfp, just did intermittent fasting for a while with 1g protein per lb of body weight with 20min hiit and obv weight lifting

>>12662367
Nice tits. I bet he needs to borrow his girlfriend's bras. Why are huge tits considered desirable on men?

>>12662251
>thats actually preferred bod for most women
teenage girls*

Adult women want more mass. Not some overtrained mutant, but they want more mass than OP's pic.

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This is what girls want.

>>12673301
Neoteny is attractive only on males.

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>>12662160
This is the body girls want PERIOD

>>12666416
well i weigh myself on a monday, so i was probs quite dehydrated. but yeah, i just eat one or two meals a day and don't snack

>>12673313
Not really.
Lack of tone everywhere