[the619gangsta]

Hey Ppl.. Im completely new to body building.. and im a soccer player.. i havnt actually figured out on how to get this physique.. its John Abraham's physique.. IM REALLY REALLY srry im not able to post the links to the pictures.. it says i hav to make 15 mosts in order to start posting urls..

so just go to google and type ''John Abraham Physique'' there are 2 pictures in which he is standing sideways in a beach.. and another pic where water is falling on him :P haha

And yeaa..

these are the things i need to know to get That physique..

1. How many days a week should i work out.. like how many days of cardio and how many days of weights.. in how much time will i see results to achieve the physique in those 2 pics

2. what should i eat?? P.S im a vegetarian

3. Im a soccer player so any additional tips would Help alot

4. If possible.. i know its a big favour but .. can any of u make me a schedule or smthing and post it on this thread.. a schedule for getting the physique in the 2 pictures.. That would help me alot

5, Last but not least.. the most important question.. WHAT EXACTLY SHOULD I DO TO ACHIEVE THAT PHYSIQUE.. guys please help im completely new to body building but i want that Physique so Badly.. so plz

Thnx alot :)

[Thomas_Rivera]

Originally Posted by the619gangsta

Hey Ppl.. Im completely new to body building.. and im a soccer player.. i havnt actually figured out on how to get this physique.. its John Abraham's physique.. IM REALLY REALLY srry im not able to post the links to the pictures.. it says i hav to make 15 mosts in order to start posting urls..

so just go to google and type ''John Abraham Physique'' there are 2 pictures in which he is standing sideways in a beach.. and another pic where water is falling on him :P haha

And yeaa..

these are the things i need to know to get That physique..

1. How many days a week should i work out.. like how many days of cardio and how many days of weights.. in how much time will i see results to achieve the physique in those 2 pics

2. what should i eat?? P.S im a vegetarian

3. Im a soccer player so any additional tips would Help alot

4. If possible.. i know its a big favour but .. can any of u make me a schedule or smthing and post it on this thread.. a schedule for getting the physique in the 2 pictures.. That would help me alot

5, Last but not least.. the most important question.. WHAT EXACTLY SHOULD I DO TO ACHIEVE THAT PHYSIQUE.. guys please help im completely new to body building but i want that Physique so Badly.. so plz

Thnx alot :)

1. How many days depends on you, some guys work out 3 days a week some work up to 5. Days of cardio also depends on your cardiovascular health and what you are trying to accomplish. Depends on where you are now.

2. Meat.

3. Eat more.

4. Monday-Sunday eat and workout and do cardio depending on what days you have free and how you respond in the gym.

5. Read numbers 1-4

[TheBiggest]

ye its going to be extremely difficult and probably expensive to do that as a vegetarian u simply cannot get enough quality protein from vegetable sources

[Ross01]

his physique is very achievable, you will have no problem attaining that even if you are a vegetarian...if you work hard for a few years.. just eat plenty of beans, pulses, soya, cottage cheese..research high protein veg, and of course protein shakes.

[the619gangsta]

Originally Posted by Ross01

his physique is very achievable, you will have no problem attaining that even if you are a vegetarian...if you work hard for a few years.. just eat plenty of beans, pulses, soya, cottage cheese..research high protein veg, and of course protein shakes.

What exactly do i need to do to achieve his physique.. Hez got that V shaped Physique man i really want that its amazing.. How long should i work out a day and how many days a week.. and how much cardio should i do..

Im a football player.. vegetarian.. and im just 15.. ur experience.. u would be knowing my limits.. so plz help me .. like explain briefly on how to achieve his physique.. and if u can.. can u plz tell me the timings.. like how many hours a day and how many days in week

Thnx alot man =D

[Demon Knight]

Originally Posted by the619gangsta

1. How many days a week should i work out.. like how many days of cardio and how many days of weights.. in how much time will i see results to achieve the physique in those 2 pics

I would recommend no cardio if you are playing soccer, assuming of course you are able to stay quite lean. Weight training can be effective even performed just once a week (yes, once). The important element is progress. Read a bit about intensity cycling and periodization.

2. what should i eat?? P.S im a vegetarian

My advice at this point is simply "lots". Eat a variety of legumes, grains and veg together, read a bit about how protein from various vegetarian food sources can complement each other. And soya is your friend.

3. Im a soccer player so any additional tips would Help alot

No additional tips here, just keep a weekly/bi-weekly journal of performance and stats. Adjust calories, workouts etc from there.

4. If possible.. i know its a big favour but .. can any of u make me a schedule or smthing and post it on this thread.. a schedule for getting the physique in the 2 pictures.. That would help me alot

It depends on what your physique is like. I'll post a simple workout but it's by no means "magical". I assume 5x100kg (that's 5 reps with 100kg) is your best performance in the squat (a proper squat is at least parallel, look up Squat Rx or Mark Rippetoe on youtube). Perform one-three workouts a week, the important part is to hit the weights planned, not the frequency you perform it per week. Eat well, sleep well, do what the workout says, no more! You'll short circuit the intensity cycle. And warmup properly, these are one work set only.

Workout 1: 20x72.5
Workout 2:19x75
Workout 3:18x77.5
Workout 4:17x80
Workout 5:16x82.5
Workout 6:15x85
Workout 7:14x87.5
Workout 8:13x90
Workout 9:12x92.5
Workout 10:11x95
Workout 11:10x97.5
Workout 12:9x100
Workout 13:8x102.5
Workout 14:7x105
Workout 15:6x107.5
Workout 16:5x110
Workout 17:4x112.5
Workout 18:3x115

Finish off each workout with a moderate intensity (not to failure!):
Dips 1-3 sets, 6-8 reps
Chinups 1-3 sets,6-8 reps
Dumbbell press 1-3 sets,6-8 reps



5, Last but not least.. the most important question.. WHAT EXACTLY SHOULD I DO TO ACHIEVE THAT PHYSIQUE.. guys please help im completely new to body building but i want that Physique so Badly.. so plz

Low bodyfat and a fair amount of muscle mass. Most importantly, low bodyfat but if you're naturally very skinny, you need to build some solid muscle

Thnx alot :)

My opinions in bold mate

[Ross01]

seen as your starting off i would recomend maybey three days of weights a week...as your playing football you dont want to overdo it, and your football sessions should act as cardio.
I think a full body regime is a good way to start off, just focus on the compound "big" movements.
For a v-shaped torso, obviously you need a small waist and good width on the shoulders and lats, so focus on movements for 'width' if thats what you really want. Do a bit of research for these exercises.
I would suggest a more well-rounded approach, you want to cover the main body parts in a session.
Example 1 : Squats, barbell bench press, barbell row, barbell overhead press
2 : Deadlifts, Incline dumbell press, Barbell lunges, Dumbell press
3 : Stiff legged Deadlifts, Dips, Wide grip pullups, Upright barbell row

Use your first week to practise the techniques, get the feel of the movements and then start the regime.
I would recommend keeping it simple and starting off with high reps moving down to lower reps during the first few weeks, so, a form of periodisation.
I.E. 3 sets of 12-15 reps during weeks 1-2
3 sets of 10-12 reps during weeks 3-4
3 sets of 8-10 reps during weeks 5-6
3 sets of 6-8 reps during weeks 7-8
Keep the form good, dont be obsessive about it and make sure you increase the weight as you decrease the reps!!! Im sure as a beginner you should benefit from this, theres no need to go over the top. Consume protein after a session and eat well.
After 8 weeks assess your progression and then maybey look at increasing the volume and changing things around into more of a bodybuilding split.

If a v-shaped torso is all you want then do alot of oblique broom stick twists which tighten the sides of your stomahc without adding any width, keep the cardio up...no matter how genetically wide your shoulders are you can always create an illusion by keeping the waist slim and simply put, adding mass to the sides of your body, i.e. shoulders and lats. Like i said i would recomend a more rounded approach because you will never look great by only working certain parts.
Hope this helps mate.

[the619gangsta]

Originally Posted by Demon Knight

My opinions in bold mate

Thnx alot man =D