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Forum » Main Forums » Workout Programs » How to look like her?
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Thread: How to look like her?

post 1564890881 10-29-2018, 12:50 PM
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How to look like her?

How to have as much defined muscles as hers? (last pic)

All other pics are of me this morning.

Here's what my workout routine looks like:
Monday: Legs, Arms, Abs
Tuesday: Spinning class 50 mins
Wednesday: Back/Chest/Shoulders/Abs
Thursday: Glutes and Spinning class 50mins
Friday: REST
Saturday: 30mins treadmill and abs
Sunday: 30mins treadmill

I eat very healthy, but my macros might not seem that good... thing is I function very bad on low carb but feel very good and energetic on high carb. SO macros are about 70% carbs, 15% fat, 15% protein.

Stats:
height: 158cm
weight: 41-42kg
waist: 57.5cm


I found this workout routine: www . trimmedandtoned.com/ifbb-bikini-pro-anna-virmajokis-full-workout-routine-diet-plan/
You think it would help me reach my goal?
post 1564893551 10-29-2018, 01:27 PM
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Eat more to build muscle
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post 1564894131 10-29-2018, 01:35 PM
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The reason she looks "defined" is because she has a high level of muscle mass + very low body fat. In other words, you're going to need to gain a fair amount of muscle over the next foreseeable future.

This is going to require you to be in a slight caloric surplus (gain weight), while progressing over time (getting stronger) on a well balanced program.

I've got my wife on allpros, and she loves it and has seen some good strength / muscle gains this year:https://forum.obnoxiousbrutes.com/showt...9172473&page=1

Read over the stickies in the nutrition section, particularly the ones about calculating calories/macros and nutrition for newbies:https://forum.obnoxiousbrutes.com/forumdisplay.php?f=13

Ask questions if you have any.
post 1564898301 10-29-2018, 02:28 PM
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Originally Posted By daudi81⏩
The reason she looks "defined" is because she has a high level of muscle mass + very low body fat. In other words, you're going to need to gain a fair amount of muscle over the next foreseeable future.

This is going to require you to be in a slight caloric surplus (gain weight), while progressing over time (getting stronger) on a well balanced program.

I've got my wife on allpros, and she loves it and has seen some good strength / muscle gains this year: forum.obnoxiousbrutes.com/showthread.php?t=169172473&page=1

Read over the stickies in the nutrition section, particularly the ones about calculating calories/macros and nutrition for newbies: forum.obnoxiousbrutes.com/forumdisplay.php?f=13

Ask questions if you have any.
Tbh I did not know you have to be on a caloric surplus to build muscle. All this time I've been eating at maintenance (that's what I think: I don't count calories) so basically you can't gain muscle even on maintenance?

And her stomach/core is very defined: to have same I should lose stomach fat, no? I feel like gaining weight would do the opposite to my stomach. What do you think?

I checked the allpros; it's only 3 workouts per week so I feel like instead of bringing me up in terms of progress/level, it's bringing me down as I have been exercising 6 days a week as shown above for almost 2 years now (although I don't look it AT ALL which is very de-motivating ! )

Also: of the allpros exercises, I already include squats, bench press, stiff-legged deadlifts, barbell curls and calf raises in my routine.

Thanks for your help
post 1564898361 10-29-2018, 02:30 PM
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Originally Posted By content1234⏩
Tbh I did not know you have to be on a caloric surplus to build muscle. All this time I've been eating at maintenance (that's what I think: I don't count calories) so basically you can't gain muscle even on maintenance?

And her stomach/core is very defined: to have same I should lose stomach fat, no? I feel like gaining weight would do the opposite to my stomach. What do you think?

I checked the allpros; it's only 3 workouts per week so I feel like instead of bringing me up in terms of progress/level, it's bringing me down as I have been exercising 6 days a week as shown above for almost 2 years now (although I don't look it AT ALL which is very de-motivating ! )

Also: of the allpros exercises, I already include squats, bench press, stiff-legged deadlifts, barbell curls and calf raises in my routine.

Thanks for your help
You need to build your abs just like any other muscle. They won't magically get bigger by getting skinnier.
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post 1564899501 10-29-2018, 02:49 PM
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Originally Posted By cornman99⏩
You need to build your abs just like any other muscle. They won't magically get bigger by getting skinnier.
I see, and by building them, my waist will get bigger too?

I have a pretty strong core, I can hold a plank for 5-6 minutes. I mainly train core by doing TRX exercises (pike, atomic pushup, mountain climbers) and then the common bodyweight exercises for abs (situps, leg raises, etc.). And do that 2-3 times a week. Is that not enough to build abs?
post 1564899791 10-29-2018, 02:53 PM
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Just do crossfit until you actually gain some muscle and size. Then start bodybuilding (bulking) until you are strong as hell. Then cut the fat and you will look like her.

With your photos... 2-3 years of hard work.

You could go right into bodybuilding but I think you will get discouraged with how slow it goes. You need to get in with a crossfit group to help motivate you to get bigger/ stronger.

And I actually hate the crossfit cult. but I think it will help you.
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post 1564900311 10-29-2018, 03:00 PM
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Originally Posted By Cablebob⏩
Just do crossfit until you actually gain some muscle and size. Then start bodybuilding (bulking) until you are strong as hell. Then cut the fat and you will look like her.

With your photos... 2-3 years of hard work.

You could go right into bodybuilding but I think you will get discouraged with how slow it goes. You need to get in with a crossfit group to help motivate you to get bigger/ stronger.

And I actually hate the crossfit cult. but I think it will help you.
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post 1564902611 10-29-2018, 03:27 PM
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Originally Posted By content1234⏩
Tbh I did not know you have to be on a caloric surplus to build muscle. All this time I've been eating at maintenance (that's what I think: I don't count calories) so basically you can't gain muscle even on maintenance?
You're underweight for your height and eating too little to maintain an underweight status is never a good thing. I don't have a problem with eating more carbs but you wouldn't need a high carb diet if you were taking in enough calories. Your protein and fats are too low and need to be adjusted.

You can't grow something out of nothing and a surplus is needed asap. Not only is good for building muscle but you need to focus on getting to a healthy weight.

You need a surplus, a heavy lifting program focused around the important compound lifts and consistency. If you're going to continue with all that cardio you need to be eating enough to support the entire workload and keep you in your surplus.
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post 1564905971 10-29-2018, 04:07 PM
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Originally Posted By content1234⏩
Tbh I did not know you have to be on a caloric surplus to build muscle. All this time I've been eating at maintenance (that's what I think: I don't count calories) so basically you can't gain muscle even on maintenance?

And her stomach/core is very defined: to have same I should lose stomach fat, no? I feel like gaining weight would do the opposite to my stomach. What do you think?

I checked the allpros; it's only 3 workouts per week so I feel like instead of bringing me up in terms of progress/level, it's bringing me down as I have been exercising 6 days a week as shown above for almost 2 years now (although I don't look it AT ALL which is very de-motivating ! )

Also: of the allpros exercises, I already include squats, bench press, stiff-legged deadlifts, barbell curls and calf raises in my routine.

Thanks for your help
Regarding your allpro's comment: more is not better in this case. It's a balanced program focused on hitting all of your muscles multiple times per week, while allowing adequate time for recovery between workouts. You don't grow in the gym, you set the stimulus/catalyst for muscle growth in the gym. Growth happens outside the gym while in recovery, provided your giving your body adequate nutrition to grow. In other words, you will progress faster on a program like Allpros due to it's frequency of hitting your entire body and time for recovery/growth. It's a common misconception among beginners to think they need so much volume, and that being in the gym more = more growth.

Also you don't NEED to be on a surplus to grow muscle, but it's incredibly inefficient, slow, and hard to do while on maintenance. And if you're skinny/underweight, it's damn near impossible. You don't need to go crazy with weight gain - you don't need to get fat - but you need to give your body the materials to grow.
post 1564906531 10-29-2018, 04:14 PM
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Stats:
height: 158cm
weight: 41-42kg
waist: 57.5cm

Female, Guessing your age as 25 (not that it matters too much) putting in those values you gave

https://www.nhs.uk/Tools/Pages/Healt...ator.aspx?Tag=

BMI is 16.8, you are off the bottom of the chart from that link. Please seek help for your eating disorder. There are eating disorder support threads on this site if you take a look and lots of help is available.https://forum.obnoxiousbrutes.com/showt...hp?t=173534851

Get well soon.
post 1564907911 10-29-2018, 04:32 PM
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Originally Posted By OldFartTom⏩
Stats:
height: 158cm
weight: 41-42kg
waist: 57.5cm

Female, Guessing your age as 25 (not that it matters too much) putting in those values you gave

nhs.uk/Tools/Pages/Healthyweightcalculator.aspx?Tag=

BMI is 16.8, you are off the bottom of the chart from that link. Please seek help for your eating disorder. There are eating disorder support threads on this site if you take a look and lots of help is available. forum.obnoxiousbrutes.com/showthread.php?t=173534851

Get well soon.
How rude! This is VERY ignorant of you to assume! Just because I have a low BMI does not mean I have an eating disorder! I have been skinny all my life, in fact I use to be even skinnier can you imagine?! but since working out I got a little bigger yet still look very thin I AM AWARE OF THAT you don't need to point that out: I just have a super fast metabolism. Thank you for your concern but it didn't come out so nicely...
post 1564909771 10-29-2018, 04:57 PM
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Novice routine, eat more, gain bodyweight, build muscle, get stronger
post 1564911471 10-29-2018, 05:28 PM
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Originally Posted By content1234⏩
How rude! This is VERY ignorant of you to assume! Just because I have a low BMI does not mean I have an eating disorder! I have been skinny all my life, in fact I use to be even skinnier can you imagine?! but since working out I got a little bigger yet still look very thin I AM AWARE OF THAT you don't need to point that out: I just have a super fast metabolism. Thank you for your concern but it didn't come out so nicely...
https://forum.obnoxiousbrutes.com/showt...hp?t=176356501
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post 1564911511 10-29-2018, 05:28 PM
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Originally Posted By content1234⏩
I just have a super fast metabolism.
No you don't and you can stop right there.

He's not being rude. He's concerned and being completely honest. Anyone that's familiar with eating disorders can easily pick up on the red flags throughout your posts.

I can spot a bunch of them...
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post 1564911801 10-29-2018, 05:31 PM
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Originally Posted By Farley1324⏩
Novice routine, eat more, gain bodyweight, build muscle, get stronger
Oh and you need more fats and protein in particular
post 1564912371 10-29-2018, 05:39 PM
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Why are you doing so much cardio when you're already extremely underweight? Drop the cardio, EAT and get on a program. Forget the cardio for a while.
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post 1564912531 10-29-2018, 05:42 PM
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Originally Posted By kimm4⏩
You're underweight for your height and eating too little to maintain an underweight status is never a good thing. I don't have a problem with eating more carbs but you wouldn't need a high carb diet if you were taking in enough calories. Your protein and fats are too low and need to be adjusted.

You can't grow something out of nothing and a surplus is needed asap. Not only is good for building muscle but you need to focus on getting to a healthy weight.

You need a surplus, a heavy lifting program focused around the important compound lifts and consistency. If you're going to continue with all that cardio you need to be eating enough to support the entire workload and keep you in your surplus.
came in to type this after looking at pics
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post 1564913571 10-29-2018, 06:00 PM
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Originally Posted By content1234⏩
How rude! This is VERY ignorant of you to assume! Just because I have a low BMI does not mean I have an eating disorder! I have been skinny all my life, in fact I use to be even skinnier can you imagine?! but since working out I got a little bigger yet still look very thin I AM AWARE OF THAT you don't need to point that out: I just have a super fast metabolism. Thank you for your concern but it didn't come out so nicely...
Ok so this is meant to be honest,

Medically you are underweight, I would actually be surprised if your weight isn’t lower than you stated. I would guess your caloric intake for a day is less than 1200 and has been for some time.

You might be hyper-metabolic, which happens with anorexia ( have it be from an eating disorder or other medical issue) I would recommend working with a doctor to help with the weight gain, having be, you might have to up your calories to a rather high amount (3000 cals a day) to see some progress with your weight and if you do it too quickly you can get re-feeding syndrome. I struggled with a different addiction than an eating disorder (alcohol) and dropped weight like crazy due to medical complications of excess drinking and ending up with a seizer in the hospital at 80 pounds and a blood sugar level of 23. Once I quit drinking and while in the hospital I had to work with a nutritionist. It took 2 months to get back to a lower weight still for my height but a healthy weight with normal labs again, I was on 3,500 calories a day working up to.

The girl in the picture has cut water to be stage ready and at your height is probably 20 pounds heavier than you with a lot more muscle.
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post 1564914641 10-29-2018, 06:16 PM
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Originally Posted By content1234⏩
How rude! This is VERY ignorant of you to assume! Just because I have a low BMI does not mean I have an eating disorder! I have been skinny all my life, in fact I use to be even skinnier can you imagine?! but since working out I got a little bigger yet still look very thin I AM AWARE OF THAT you don't need to point that out: I just have a super fast metabolism. Thank you for your concern but it didn't come out so nicely...
While agreeing that being underweight and having an eating disorder are two different things -

What you said about metabolism is most probably inaccurate.

There is very little variation in Basic Metabolism Rate, when you compare considerably similar (sex, age, height, weight) individuals.

What usually makes some people able to eat a lot, yet not gain weight, is Non Exercise Activity Thermogenesis (NEAT) which refers to calories you may be burning being doing things like using your hands while conversing, walking around in circles while talking in the phone, being a hyperactive person that can't sit quietly...those things may add up to even 700 calories a day!

In short: It's not your "metabolism"!

-----

*By the way: Females around her muscle mass eat 5,000+ calories daily.
post 1564925151 10-29-2018, 08:44 PM
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Originally Posted By kimm4⏩
You're underweight for your height and eating too little to maintain an underweight status is never a good thing. I don't have a problem with eating more carbs but you wouldn't need a high carb diet if you were taking in enough calories. Your protein and fats are too low and need to be adjusted.

You can't grow something out of nothing and a surplus is needed asap. Not only is good for building muscle but you need to focus on getting to a healthy weight.

You need a surplus, a heavy lifting program focused around the important compound lifts and consistency. If you're going to continue with all that cardio you need to be eating enough to support the entire workload and keep you in your surplus.
Out of curiosity on what you replied back to her. I used to be just like that. People would constantly come up to me and ask if I was anorexic? I tried with all my might to gain weight, but I had a crazy fast metabolism. And you would have been amazed at how much food I could out down! So, not knowing her personally,
Would be hard to really throw out the comments about being anorexic? ? Just curious, because there are people like that and can eat 5 cheeseburgers, 3 large fries, milkshakes, and so forth, for ever meal, day in, and day-out and simply not able to put the weight on. I finally was able to not have the anorexic look after my first baby😁
post 1564925221 10-29-2018, 08:45 PM
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Originally Posted By content1234⏩
How rude! This is VERY ignorant of you to assume! Just because I have a low BMI does not mean I have an eating disorder! I have been skinny all my life, in fact I use to be even skinnier can you imagine?! but since working out I got a little bigger yet still look very thin I AM AWARE OF THAT you don't need to point that out: I just have a super fast metabolism. Thank you for your concern but it didn't come out so nicely...
Wow! That was such an ignorant comment he made about you. What I wanted to say before I read that comment about you have an eating disorder - and to "get well was this" You remind me a lot like myself when I was younger. All legs, and yes to some, might think we have/had an eating disorder. I could eat any man out from under the table. I worked out, and ate like a horse and still couldn't gain weight if I tried. Then I had children and got older. I've noticed that I now have the ability to bulk up, and possibly if I tried hard overtime might have a chance to look like the girl you mentioned. I think, and correct me if I'm wrong, but you might have to wait a few years for your metabolism to change? Again I'm speaking from my experience, and I looked just like you. I however think your diet certainly could be adjusted to reflect your workout routine. But shoot, for me I'm still struggling with that perfect number in order to really bulk up. Keep your chin up and remember, no matter what... your working out, and that's so important for you physically and mentally!
post 1564925481 10-29-2018, 08:48 PM
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Originally Posted By sledgurl07⏩
Out of curiosity on what you replied back to her. I used to be just like that. People would constantly come up to me and ask if I was anorexic? I tried with all my might to gain weight, but I had a crazy fast metabolism. And you would have been amazed at how much food I could out down! So, not knowing her personally,
Would be hard to really throw out the comments about being anorexic? ? Just curious, because there are people like that and can eat 5 cheeseburgers, 3 large fries, milkshakes, and so forth, for ever meal, day in, and day-out and simply not able to put the weight on. I finally was able to not have the anorexic look after my first baby������
You go on about how you can eat so much, but did you actually consistently eat so much? I dated a girl that was small and she could eat a ton when we went out, but she would hardly eat anything during the day, so even though she had a big appetite, it wasn't like she was eating a ton of calories at the end of the day.

It's about how many calories you consume on average each day, not how many you can consume in a single sitting of binge eating.
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post 1564926311 10-29-2018, 09:00 PM
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Originally Posted By sledgurl07⏩
I tried with all my might to gain weight
OP is trying to lose weight.
Originally Posted By content1234⏩
Tips to lose stomach fat?
post 1564933361 10-30-2018, 12:03 AM
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Originally Posted By sledgurl07⏩
Out of curiosity on what you replied back to her. I used to be just like that. People would constantly come up to me and ask if I was anorexic? I tried with all my might to gain weight, but I had a crazy fast metabolism. And you would have been amazed at how much food I could out down! So, not knowing her personally,
Would be hard to really throw out the comments about being anorexic? ? Just curious, because there are people like that and can eat 5 cheeseburgers, 3 large fries, milkshakes, and so forth, for ever meal, day in, and day-out and simply not able to put the weight on. I finally was able to not have the anorexic look after my first baby😁
She's barely getting in 1500 calories and has been eating 26g of protein up until recently, and even then it's only been bumped up to 70g while being vegan. Its really not a case of one of those people who eat a lot but don't gain weight that fast. Read her past threads.
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post 1564935091 10-30-2018, 01:20 AM
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Originally Posted By sledgurl07⏩
Wow! That was such an ignorant comment he made about you. What I wanted to say before I read that comment about you have an eating disorder - and to "get well was this" ...
Actually it was a difficult comment to make and I was nervous to do it, especially as there was a high risk of causing (unintended) offence.

In OP's pics she doesn't look problem thin, she looks good, but she certainly doesn't look like she needs to be losing more body fat either (should eat more) but has other posts in last week or two asking how to lose tummy fat. Unlike your comments that you are and couldn't gain weight, other posts make me worry OP is actively reducing diet to lose perceived excess fat

Although in the article OP linked thankfully they quote Anna as saying "I never starve myself!! Advice for the ladies – to get a nice muscular and toned looking body you need to eat quality food and get enough calories from your daily diet." The whole rest of the site revolves around weight losswww.trimmedandtoned.com

Apologies to OP and all, if I made the comment in an insensitive way, but it was made out of concern (and I'm still concerned) about body image and/or eating issues.
post 1564936001 10-30-2018, 02:04 AM
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Originally Posted By OldFartTom⏩
Actually it was a difficult comment to make and I was nervous to do it, especially as there was a high risk of causing (unintended) offence.

In OP's pics she doesn't look problem thin, she looks good, but she certainly doesn't look like she needs to be losing more body fat either (should eat more) but has other posts in last week or two asking how to lose tummy fat. Unlike your comments that you are and couldn't gain weight, other posts make me worry OP is actively reducing diet to lose perceived excess fat

Although in the article OP linked thankfully they quote Anna as saying "I never starve myself!! Advice for the ladies – to get a nice muscular and toned looking body you need to eat quality food and get enough calories from your daily diet." The whole rest of the site revolves around weight loss trimmedandtoned.com

Apologies to OP and all, if I made the comment in an insensitive way, but it was made out of concern (and I'm still concerned) about body image and/or eating issues.
In my other posts I did ask how to lose stomach fat but that's only because I thought I had to do this to have visible abs. Otherwise it doesn't look like anyone understand my main goal which is to have visible muscle everywhere which obviously means: Gaining weight/muscle. I don't think that someone with an eating disorder would want to gain weight (or I don't know much but just guessing?)...

Also I found the article I linked by just googling some training plans for women to look shredded and this one came up so I didn't know that website before googling: I don't know what their other articles are about that...
post 1564936061 10-30-2018, 02:06 AM
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Originally Posted By rsid97⏩
She's barely getting in 1500 calories and has been eating 26g of protein up until recently, and even then it's only been bumped up to 70g while being vegan. Its really not a case of one of those people who eat a lot but don't gain weight that fast. Read her past threads.
YES I eat around 1500 which honestly all this time I thought I was eating 2000+ but I calculated for the sake of the post and BOOM NO I was eating way less. I don't do it consciously so you know what... maybe I don't have a high metabolism but I don't have an eating disorder either: I have no problem eating out and no problem gaining weight. Problem is I guess this just means I have low appetite but definitely not an eating disorder.

Also YES after calculating I noticed that I'm way too low on protein so I upped it which is good and I'm proud of myself for doing that because although 70g might still seem low, from 26 to 70 is quite a change.
post 1564936111 10-30-2018, 02:08 AM
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Originally Posted By LactoseTolerant⏩
OP is trying to lose weight.
OMG! I'm not. I just thought I need to lose fat off my stomach to have visible abs but otherwise I want to gain muscle mass everywhere: How is that not clear??!
post 1564936151 10-30-2018, 02:10 AM
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Originally Posted By snailsrus⏩
Ok so this is meant to be honest,

Medically you are underweight, I would actually be surprised if your weight isn’t lower than you stated. I would guess your caloric intake for a day is less than 1200 and has been for some time.

You might be hyper-metabolic, which happens with anorexia ( have it be from an eating disorder or other medical issue) I would recommend working with a doctor to help with the weight gain, having be, you might have to up your calories to a rather high amount (3000 cals a day) to see some progress with your weight and if you do it too quickly you can get re-feeding syndrome. I struggled with a different addiction than an eating disorder (alcohol) and dropped weight like crazy due to medical complications of excess drinking and ending up with a seizer in the hospital at 80 pounds and a blood sugar level of 23. Once I quit drinking and while in the hospital I had to work with a nutritionist. It took 2 months to get back to a lower weight still for my height but a healthy weight with normal labs again, I was on 3,500 calories a day working up to.

The girl in the picture has cut water to be stage ready and at your height is probably 20 pounds heavier than you with a lot more muscle.
I eat between 1500-1600 calories and I don't have an eating disorder !! (tired of repeating this!) I think I just have low appetite because I don't have eating problems, no anxiety around food or weight.
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