Long story short, a guy at my work I kind of know approached

Tell him to keto and swim

>>36714599

He needs to put a little bit of muscle tho. He's skelly mode I'd say.

Just write him down a bro split that focuses kn beach muscles and tell him to eat at a definite. If he's not going to take it seriously don't think to much about it.

>>36714619
Swimming is a full body workout. In 3 months he won't make much progress with weights. It takes most of that time for him to learn how to lift properly.

Swimming will build a good core muscle set. Keto will keep him low BF

He can into ottermode in 3 months.

>>36714639

Tbh, i have really no idea how to go about it. I don't do brosplits myself, but upper lower 4 times a week. I'm completely the wrong person to be asking this. That's why I'm asking you guys for help.

What kind of bro split?

>>36714545
Just fuck him, he'll feel attractive and get a boost to his confidence, that's all he needs to manipulate other skinny fat girls.

tell this guy (you) count his calories.
do compounds and accessories.
focus on progressive overload.

>>36714658
This is horrible advice if you only care about looks

Three workouts a week
>squats and other leg exercises
>deadlifts and other back/bicep exercises
>bench press and other chest/tricep exercises
Basically, put him on an abridged PPL and make him eat more; he'll put on respectable size before too long
>inb4 he doesn't want to do legs
Fuck that, the squats and deads will do wonders for his test levels

>>36715175

Thanks

>>36715175

Is that enough volume? Isn't PPL better off 2 times a week?

>>36714545
big heavy compound excercises (bench, bent over rows, OHP, deadlift etc.) and a lot of food!

theres no shortcut tho

>>36716025

Rep range? 8-12?

>>36714545
100 push ups and 4 sets of pull ups stopping just before failure every day
>hurr durr cant do pull ups every day you will atrophy

look at the military faggot those motherfuckers to pull ups every day

also run like 5k a day

>>36714545
>three months
Roids
O
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S