The 5 Starting body types to Reach your Goal Physique

To recap from part 1 of this series we talked about the goal of “getting in shape”

The Goal is more specific and it’s about building a specific shape.

We then discussed the 3 levels of physiques based on muscle development

To read the previous article before moving on click here.

Lets Dive into the 5 Starting Body Types

  1. Skinny Fat
  2. Dad Bod (Decent Muscle under layer of fat)
  3. Fat with little to no muscle
  4. Average (Around 16-18% body fat)
  5. Skinny ( Little muscle and little to no fat)

Lets take a look at each one and learn how to address the starting point for each body type.

Skinny Fat

A skinny-fay person usually has a low-to-moderate body fat percentage but still looks soft because they have very little muscle mass. They tend to accumulate fat easily around the waist area but very little on their legs and arms.

This body type is usually due to genetics or years of neglecting muscle stimulus with poor nutrition.

The bone structure and writs are typically thinner than most, because of thinner bones, their bodies naturally carry less muscle mass in those areas.

Even with these genetics one can still achieve jaw doping bodies with the proper techniques applied.

 

 Look at Leonardo Dicaprio for example 

The Guy is naturally a skinny fat build, but that doesn’t stop  Leonardo Dicaprio from getting in shape for the big screen (ex. Blood Diamond) and being considered a sex icon!

This is the conundrum of skinny-fat:

  1. Do I bulk and gain a bunch of fat while trying to build muscle?
  2. Do I cut and seemingly lose a bunch of muscle while trying to lose fat?

The answer is (2), but most people attack this wrong—you don’t need to wither into the wind. 

You have to start stimulating the body in a way that gets it thinking about your muscles. ( stay away from endless cardio routines)

Not only will this help with fat loss, but it will put you in a much better muscle building spot down the line.

This is what I call “the rigid core” and is the starting point for a muscular body.

There’re factors to take into consideration when reaching the Rigid core: Nutrition and Training 

Nutrition

In this situation it would be best to lose some fat first and only then focus on building muscle and gaining size.

By losing fat first you’ll improve your body’s insulin sensitivity which will probably improve nutrient partitioning and help you gain muscle with a less fat gain.

I recommend setting a short 25% calorie deficit.

Most guys who are in this situation are new to REAL strength- training.

For a beginner this is going to cause fat loss and muscle growth simultaneously.

Reaching The Rigid Core

Once you reach 8-10% body fat with reasonable strength gains and visibility of abs, you have reached the rigid core.

The time it will take to reach this point depends mainly on how much fat you have to lose or how much muscle you have to gain.

To reach this physique will also depend greatly on your strength building routine.

Training

Stimulating to the solid base is all about the high intensity work.

I do not mean endless amounts of cardio or extreme high set of volume for lifting.

We need to cause just enough stimulation through muscle contraction that the body has to adapt.

Here’s how your first workout routine might look like: 

For a beginner a full body routine is not a bad idea & hitting muscle groups twice a week as long as volume is kept moderate.

Work out 1

Incline bench press- 5×5

weighed chip ups-5×5 (start with body weight )

Weighted dips – 5×5 (start with body weight)

Bicep curls – 3 sets of 8-10

Workout 2

conventional dead lift – 5×5

body weight Bulganin split squats- 5×5 (when you can reach the goal easily use dumbbells for added weight)

calf press- 3 sets 8-10

Forward dumbbell lunges 5×5

Hanging knee raises for abs – 3 sets of 8-10

Notes: 

Training is done three days per week, on non-consecutive days, alternating between Workout 1 and Workout 2, like this: Monday – Workout 1, Wednesday – Workout 2, Friday – Workout 1, Monday – Workout 2, Wednesday – Workout 1, and so on.

Rest a full three minutes in between sets for the compound movements. Rest 60-90 seconds for the assistance exercises.

When you hit the required reps for all sets, increase the weight on all sets the following workout.

This will probably cause you to lose 1 or 2 reps in the last 2 sets.

That’s normal and the goal for the following workout is to add back the reps in those last sets so you can increase the weight again.

Whats next ?

If you want to  build the Build the Omega Shreds Physique then continue to lean down to about 8-9% body fat while increasing strength.

However, if you’ll feel too skinny when you go below 10% and would like a bit more size then I recommend you shift focus on gaining muscle.

This is when you would transition in The Golden Cut Physique

For this you will start eating a slight surplus of calories and continue to make progress in strength.

To maximize muscle growth, you’ll eat a slight calorie surplus (5-10% above maintenance) for long periods of time.

As you’ll gain strength on the key movements you’ll also build muscle and size.

Ideally, as you’re gaining size you’ll never go above 15% body fat again. Your cut and bulk cycles will be kept in the range of 8-15% body fat.

Your workouts will still be focused on gaining strength; the intensity used will be high while the volume will be relatively low.

Then if you want to take it even further, and include more Targeted Volume Training in your workouts and head towards the Alpha Gains status.

 

 

The Dad Bod

This is the classic body you see where the guy worked out in the past or still works out but carries around a layer of fat over his muscles.

Some guys just can’t shake this fat while others just don’t know why there body is shaped this way.

They typically have a decent amount of muscle under the fat with relatively good strength.

Most at this type of physique have a good amount of knowledge of lifting weights .

The situation here is nutrition , and it should be the number one priority.

First thing is to get your waist down to 44-47% of your height as this will hugely improve your proportions.

Thanks to the amount of muscle mass you have, shrinking your waist will make your chest, back and arms look much bigger than before.

Losing the Weight will also revel the hidden six pack you have under the fat as well , and that is always a bonus !

Dad Bod To Fit & Lean

To be quite honest you are going to be able to reach a fit and muscular physique fairly easily by just dieting down.

You most likely will have enough muscle on your frame to revel from a calorie deficit.

Take a look at Chris Pratt for example:

Chris Pratt made a transformation from this exact physique by dialing in his nutrition and workout routine, using these same methods. He went from comedian to sex icon for Guardians of the Galaxy. 

Your Ego is the biggest Problem 

The reason most people fail in this starting category is because they hate the idea of having to drop down in weight.

They can not take the thought of losing strength and size in the gym, in their mind this is unacceptable.

The problem here is this never allows these individuals to get to a level of leanness to reach their goals.

Some people I’ve worked with wanted 6 pack abs their entire life but when I told them they needed to drop down from 195 lbs (88kg) to about 170 lbs (77kg) they said they cannot do that.

They wanted to be lean but only if they could remain 195 and keep their overall size.

I Hate to break it to you but there’s a slim to none chance of happening for most natural lifters.

Who cares how much you weigh when you look amazing.

If you want to be lean, allow yourself to lose size.

I promise your arms will look better even if they’ll be 1 inch smaller and I promise you’ll look great in a medium T-shirt as well.

Let go of your ego, you don’t have to be the biggest guy anywhere you go.

The factors required for the dad bod to reach a level of leanness and muscular definition is Nutrition and Training. 

Nutrition

A caloric deficit of about 25% would be the maximum recommended for most people in this category.

If you try to cut calories more than this, strength and muscle loss will likely occur.

Provided you make strength gains in the gym, muscle growth can still occur during this time but your weight will decrease substantially.

Training

While in a caloric deficit the main goal of an advanced or intermediate lifter is to maintain strength on the main compound lifts.

An energy deficit is also a recovery deficit, , changing to a lower volume routine will be beneficial.

Here’s a low-volume routine for leaning down and retaining muscle:

Monday

Incline Barbell Bench Press: 6, 8, 10 reps (Reverse Pyramid)

Flat Barbell Bench Press: 6, 8 reps (Reverse Pyramid)

Skull Crushers 3 sets of 6-10 (Straight Sets)

Rope face pulls  3 sets of 10-12 (Straight Sets)

Wednesday

Squats: 2 sets of 4 reps

Bulgarian split squats): 2 set of 6 reps per leg

Standing Barbell Curls: 6, 8, 10 reps (Reverse Pyramid)

Rope curls: 3 sets of 6-10 (Straight Sets)

Sitting Calf Raises: 3 sets x failure

Friday

Weighted Chin ups: 4-6, 5-7, 6-8 reps (Reverse Pyramid)

Standing Barbell Press: 6, 8, 10 reps (Reverse Pyramid)

Bar bell Rows: 10, 12 reps (Reverse Pyramid)

Dumbbell Lateral Raises: 3 sets of 10-12 (Straight Sets)

Notes:

With reverse pyramid training ( see my other article for info on RPT)you’re going to perform your heaviest set first when you’re completely fresh and then pyramid down to a lighter weight usually with more reps, for the latter sets.

For Straight Sets when you hit the required reps for all sets, increase the weight on all sets the following workout.

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Whats next ?

Once you reach 10-12% body fat (your waist is 45-47% of your height) it’s time to choose which type of physique you’re going after.

Omega Shreds Physique-keep leaning down until you hit 8-9% body fat. Chances are you’ll have enough muscle mass to have crazy definition even though you’ll appear slim in clothes.

The Golden Cut Physique- Very few people in this category have enough muscle mass to reach The Golden Cut physique only by leaning down.

So you’ll shift focus on maximizing muscle growth by lean bulking.

To do this you’ll eat a slight calorie surplus (5-10% above maintenance) for long periods of time.

As you’ll gain strength on the key movements you’ll also build muscle and size.

Ideally, as you’re gaining size you’ll never go above 15% body fat again. Your cut and bulk cycles will be kept in the range of 8-15% body fat.

The Method will keep you looking good all year.

You will need to cycle the lean bulk and cutting phases until you have reached The Golden Cut physique status.

Then if you want to take it even further, you’ll start using periodization and include Targeted Volume Training  in your workouts, head towards the Alpha Gains status.

Fat With Little to No Muscle

Starting from this point, the first step for achieving either the Omega shreds or the Golden Cut physique is to start a cutting program until you lose all your belly fat.

At the end of the cut your waist would ideally get down to 45-47% of your height (this usually means 10-13% body fat).

Depending on how much fat you have to lose, the cutting period may take a long time but your transformation will be staggering!

The Best part about this starting point is you will be able to build muscle while losing fat simultaneously! 

Take a look a Jonah Hill’s Fat Loss Transformation for Example:

Jonah Hill went from being the funny large guy to fit and strong , many are even calling him a sex icon now!

The factors required to reach a level of leanness and muscular definition is Nutrition and Training. 

Nutrition

With a caloric deficit of about 20-25% most people in this category will be able to lose 2 or 3 pounds (0.9-1.4kg) of fat per week at the beginning of the dieting phase and then about 1-1.5 lbs (0.4-0.7kg) per week.

For a more Rapid Fat Loss approach you can decide your goal weight, x it by 10 and that will be your Calorie target for rapid fat loss.

Training

Gaining muscle while losing fat comes down to making strength gains on a few key movements. What’s great about the beginner stage is that strength will go up smoothly even while cutting.

I recommend following a Moderate frequency routine focused on progressive overload in a just a handful of compound movements.

Here’s how your first workout routine might look like:

Workout 1

Squat – 5 x 5

Walking Dumbbell Lunges: 3 x 6-8 reps per leg

Calf Raises: 3 x 10-15 reps

Conventional deal lift- 5 x 5

workout 2

Incline Bench Press – 5 x 5

Barbell Row – 5 x 5

Decline bench press -5 x 5 ( when body weight is low enough and strength is built up move on to weighted dips)

Biceps Curls – 3 x 10-12

Notes:

Training is done three days per week, on non-consecutive days, alternating between Workout 1 and Workout 2, like this: Monday: Workout 1, Wednesday: Workout 2, Friday: Workout 1, Monday: Workout 2, Wednesday: Workout 1, and so on.

When you hit the required reps for all sets, increase the weight on all sets the following workout.

Whats Next?

Once you reach 10-12% body fat (your waist is 45-47% of your height) and your strength has gone up, you’re ready for the next steps.

From this point you can choose whether you want to be leaner and stronger get the Omega Shreds physique (8-9% body fat) or you want to gain some size and muscle and head towards The Golden Cut Physique.

For The Golden Cut you will start eating a slight surplus of calories and continue to make progress in strength.

As you’re gaining weight you’ll probably gain some fat as well but that’s alright because once you get up to 12-13% you can cut back to 8-9% and this way never lose definition for more than 2 or 3 months.

You will want to transition you workout similar to the style previously mentioned in the dad bod section of this article.

You will need to cycle the lean bulk and cutting phases until you have reached The Golden Cut physique status.

Then if you want to take it even further, you’ll start using periodization and include Targeted Volume Training  in your workouts, head towards the Alpha Gains status.

Average body

Most people start their fitness journey from this point.

The famous question “Should I cut or bulk?” is asked mostly by people who start out from this point.

Again Just like in Skinny fat I advise cutting first is a fashion that is not going to cause you to shrivel away to nothing.

If completed with the proper training and nutrition a beginner with see muscle gains while losing fat .

Take a look at Ryan Reynolds transformation for Blade:

Ryan Reynolds was always a good looking guy and known for his comedian skills . It wasn’t until his physique  transformation in Blade that he became an ultimate sex icon!

He leaned down and developed muscle definition in key areas using these same methods 

Hitting the 2 main reasons again

  1. You will build muscle as a beginner during the quick cut.
  2. You will set yourself up perfectly for a long lean bulk .

The Factors required to get lean and muscular: Nutrition and Training

Nutrition

With a caloric deficit of about 20-25% most people will be able to lose 1-1.5 lbs of fat per week. Provided you make strength gains in the gym, muscle growth will occur during this time but your weight will still go down.

Training

Gaining muscle while losing fat comes down to making strength gains on a few key movements.

What’s great about the beginner stage is that strength will go up smoothly even while cutting.

I recommend following a moderate frequency routine focused on progressive overload in a just a handful of compound movements.

Here’s how your first workout routine might look like:

Workout 1

Incline Bench Press- 5×5

Chin ups- ( after three sets of 10 can be completed add weight)

Dips–( after three sets of 10 can be completed add weight)

Dumbbell bicep curls- 3 x 10-12

Workout 2

Conventional dead lift- 5×5

walking lunges-3×8 for each leg

squats- 5×5

calf raises- 3×8

Hanging knee side to side raises for abs- 3×12

Notes:

Training is done three days per week, on non-consecutive days, alternating between Workout A and Workout B, like this: Monday: Workout A, Wednesday: Workout B, Friday: Workout A, Monday: Workout B, Wednesday: Workout A, and so on.

When you hit the required reps for all sets, increase the weight on all sets the following workout.

Whats Next?

If you want to build the Build the Omega Shreds Physique then continue to lean down to about 8-9% body fat while increasing strength.

However, if you’ll feel too skinny when you go below 10% and would like a bit more size then I recommend you shift focus on gaining muscle.

This is when you would transition in The Golden Cut Physique

For this you will start eating a slight surplus of calories and continue to make progress in strength.

To maximize muscle growth, you’ll eat a slight calorie surplus (5-10% above maintenance) for long periods of time.

As you’ll gain strength on the key movements you’ll also build muscle and size.

Ideally, as you’re gaining size you’ll never go above 15% body fat again. Your cut and bulk cycles will be kept in the range of 8-15% body fat.

Your workouts will still be focused on gaining strength; the intensity used will be high while the volume will be relatively low.

Then if you want to take it even further, and include more Targeted Volume Training in your workouts and head towards the Alpha Gains status.

Skinny

Most people in this category are naturally skinny – meaning they have been thin ever since they were little and never got fat no matter how much they ate.

If you are like this too, in order to reach a muscular physique you will need to gain weight.

The great news for you is that your body is less likely to store excess calories as fat and you’ll find it much easier to gain muscle with minimum fat gain.

Take Jake Gyllenhaal for example:

Jake Gyllenhaal has always been the good looking skinny guy. Jake Gyllenhaal’s transformation in the Prince of Persia took his Sex icon status to a whole new level . He used the same methods outlined here. 

The factors required to building a muscular and defined body from this starting point: Nutrition and Training

Nutrition

Your main concern regarding nutrition should be eating enough. In order to gain weight and muscle you must eat slightly more calories than your body burns.

With a caloric surplus of about 10-15% most people in this category will be able to gain 2 or 3 pounds of lean mass per month at the beginning of the bulking phase and then about 1.5-2 lbs per month for the rest of the first year.

“Why can I not gain weight no matter what I eat?”

I hear this all the time and the answer is simple.

You’re not eating as much as you think you’re!

Nobody has a fast enough metabolism to completely defend against weight gain. If they eat enough calories above maintenance they will eventually start gaining weight.

A correctly set calorie surplus provides just enough energy to support muscle recovery and growth but doesn’t exceed that limit.

You’ll need to eat as much as it takes to gain 1.5-2 lbs of body weight per month but not more.

Take your weekly average weights and if they’re not going up, increase the calories by 10%.

Training

The main driver of muscle growth is progressive overload (that is lifting heavier and heavier weights over time). After the first weeks of lifting, when you’ll get stronger you will by default get bigger muscles.

For this reason, the main focus of your workout routine should be gaining strength in a medium rep range (5-8 per set).

I recommend following a Moderate frequency routine build around just a handful of compound movements.

Here’s how your first workout routine might look like:

Workout 1

Incline Bench Press – 5 x 5

Chin ups ( add weight when you can do 3×10 body weight)

dips ( add weight when you can do 3×10 body weight)

Biceps Curls – 3 x 10-12

Workout 2

Squat-5×5

Conventional dead lift-5×5

walking dumbbell lunges-3×8 each leg

calf raises- 3×8

hanging sided to side knee raises- 3×12

Notes:

Training is done three days per week, on non-consecutive days, alternating between Workout A and Workout B, like this: Monday – Workout 1, Wednesday – Workout 2, Friday – Workout 1, Monday – Workout 2, Wednesday – Workout 1, and so on.

When you hit the required reps for all sets, increase the weight on all sets the following workout.

Whats Next?

When strength levels have gone up you have reached the Rigid core. (usually take 4-6 months)

You should still be at a decent level of leanness around 10-12%

This is when you would transition in The Golden Cut Physique

For this you will start eating a slight surplus of calories and continue to make progress in strength.

To maximize muscle growth, you’ll eat a slight calorie surplus (5-10% above maintenance) for long periods of time.

As you’ll gain strength on the key movements you’ll also build muscle and size.

Ideally, as you’re gaining size you’ll never go above 15% body fat again. Your cut and bulk cycles will be kept in the range of 8-15% body fat.

Your workouts will still be focused on gaining strength; the intensity used will be high while the volume will be relatively low.

Then if you want to take it even further, and include more Targeted Volume Training in your workouts , head towards the Alpha Gains status.

To be Continued…

In part three we will be going over the ESSENTIAL and most IMPORTANT factor to achieving the goal to your physique.

FOR A COMPREHENSIVE PROGRAM FOR EACH OF THESE BODY TYPES CHECK OUT TRUE WILL PROGRAMS

Michael Worley

HI, My name is Michael Worley creator of True Will Aesthetics. My Website is deigned to help men and women around the world build their dream body.A system built specifically for the anatomy of the body and laws of attraction.A shape universally respected and admired throughout the centuries.The Lean, fit, and defined body, The Ideal Physique.
4 replies
    • Michael Worley
      Michael Worley says:

      You’re welcome , I hope you find the guide helpful and if you have any questions about anything feel free to reach out.

      Reply
  1. Rick Nahm
    Rick Nahm says:

    Hello,
    Thanks for the great information of golden ratio of human body.
    Could you share the scientific background of your theory? like Thesis.

    best regard

    Reply
    • Michael Worley
      Michael Worley says:

      Hi Rick ,

      There is quite a lot of research out there regarding the coralation between health and lean ideal body proportions.

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