today i'm going to give you some of the things i learned in my transformation going from never being in shape to having a nice body like i mentioned before let's first talk about what an aesthetic physique is i categorize an aesthetic physique as having a wide upper back having a big chest having rounded dots so rounded shoulders as well as having a small waist before we get started too we have to talk about some myths that people may have about getting a nice body one is that you need to lift heavy to gain muscle people may see power lifters racking on all this weight the good news is that you don't have to lift that much weight in order to gain muscle so instead of lifting very heavy on a certain movement you can just lower the weight but increase the reps and you'll still be able to gain muscle so keep that in mind you don't need to lift heavy in order to gain muscle the second thing is that getting a nice body is purely genetics so your genetics will contribute to you getting a nice body certain people will have better muscle insertions in certain areas but for the most part anybody can get fit i'm almost positive with that next we're going to talk about training frequency and reps me personally i run a push-pull legs program and i go to the gym 6 days a week this allows for me to hit each muscle group two times a week now this isn't ideal for most people you know most people don't want to go to the gym six days a week there's other programs you could look up online that cater to your schedule for sets i like to do four sets per movement this includes the warm-up set and for general rep ranges my compound lifts are between six to eight reps and my accessories are between eight to twelve reps now let's look at the actual program this routine isn't set in stone but i think it's a great starting place for a beginner for our push day we're gonna do incline bench press four sets six to eight reps the incline bench press specifically has really helped build my upper chest i found that when you've built up a good upper chest it makes your whole chest look bigger as opposed to just doing flat bench the next movement is overhead shoulder press four sets six to eight reps the next one is dumbbell lateral raises we're gonna go four sets eight to twelve reps the louder raises specifically have really helped bring out my side delts the next one is chest flies four sets eight to twelve reps next day is our pull day so our pull day is gonna be pull ups four sets six to eight reps if you're at a gym please use the pulling machine try your best to work up to pull-ups use the assisted pull-up machine if you can the next movement we're gonna do is bent over rows four sets six to eight reps third movement is lot push downs we're gonna go four sets eight to twelve reps and the last one is bicep curls 4 sets 8 to 12 reps the last day of course is legs we're gonna do squats four sets six day reps next movement is deadlifts i live in an apartment now so i don't perform barbell deadlifts but i do like doing romanian deadlifts calf raises i usually do four sets 10 to 15 reps just because i feel my calves can handle more weight the next one is bulgarian split squats four sets six to eight reps in terms of diet guys keep it simple let's keep it simple so you're going to hear a lot of different influencers say different protein requirements online the general range that i've heard is between 0.8 to 1 gram of protein per pound of body weight i eat within that range i'm not going to beat myself up if i eat 0.8 grams over 1 gram as long as you're in between this range you should be fine another thing you need to know what your starting point is first start off by finding your maintenance calories go online on google search up tde calculator enter in your weight your height your age and it should tell you the amount of calories it takes for you to maintain your body once you have that baseline if you want to gain weight i would advise to eat two to three hundred calories more than your maintenance if you're trying to lose weight two to three hundred less than your maintenance and i would adjust from there those are the general steps you have to go through in terms of foods i eat i do eat a lot of oatmeal chicken potatoes popcorn for the most part whole foods i rarely eat fast food but i'm also not afraid to incorporate things i like in my diet so during this transformation i could recall eating ice cream for two straight weeks all i did was make sure to hit my caloric needs and hit my protein intake as long as i was doing that i pretty much ate whatever i wanted we just briefly touched over it but i'm going to show you really quick how to track your calories it's super easy guys in this example i'm gonna look up a protein-style burger from in-n-out if you don't know what that is it's pretty much where instead of it having two buns it's just two pieces of lettuce so obviously something like this isn't the most popular item but my point with showing you this is that they've got so much food on this app like any type of food you look up you could probably find it on here so after that it tells us how many calories we have remaining and it also gives us a breakdown of the macros so that's how you track your food that's pretty much all i did in order to get this transformation by making this type of transformation you're not just gonna change physically you're gonna become a person that is disciplined that does things even when you don't feel like it that's honestly one of the best things about changing your body it's not just the physical it's also the person you become in the process thanks for watching i'll catch you in the next video [Music] [Music] ah [Music] i love you [Music] i love you [Music] you