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  1. #1
    Registered User CR33D's Avatar
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    Exclamation Looking to achieve 85.6kg and 8% bodyfat, Im dedicated and need to do this

    I currently weigh 75 Kgs and have a body fat of 21.7% and I'm 17 my height is 177.80 and I really want to get to the weight of 85.6kg with 8% body fat as soon as possible, I just wanna get into good shape, I'm a male btw.

    What do you guys reckon the best workout plan would be and what type of food should I be aiming to eat, I really want to get a body like an athlete, muscle yet fast and powerful. I do not have access to the gym, I have a boxing bag outside with sand and clothes in it, one dumbbell (dad wouldn't buy the second) 8kg kettlebell, and I have the plastic barbell set from Kmart.

    If you guys could help me out with this it would be really greatly appreciated, I'm lost as there's so much stuff on the internet yet it contradicts itself as well as this being my dream.

    Thanks

    Talha A Q
    Last edited by CR33D; 07-30-2021 at 06:25 AM. Reason: unachievable goal, changed it to more achievable
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  2. #2
    Registered User CommitmentRulz's Avatar
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    So you want to gain 22 pounds, and add about 30 pounds of muscle in 4 months. I'd start with setting realistic expectations.
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    Registered User air2fakie's Avatar
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    Ask Rocky.
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    Registered User CR33D's Avatar
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    Originally Posted by CommitmentRulz View Post
    So you want to gain 22 pounds, and add about 30 pounds of muscle in 4 months. I'd start with setting realistic expectations.
    Ive changed the thread question from 4 months to as soon as possible, Im new to this so Im not entirely sure whats achievable, sorry about that
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  5. #5
    Registered User EliKoehn's Avatar
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    Read the stickies, OP. There is a lot of useful information that will set you on the right path.

    If at all possible, try to gain access to a gym. Not sure if you have your own car or means of independent transportation, but there should be some kind of gym available near you. You will not make nearly as quick progress building muscle at home.

    Also, to get where you want to go is going to take several years of dedicated training and carefulness with how you eat. At your weight and age, I'd recommend trying to gain strength and mass for about two years, honestly, paying little heed to leanness albeit mindful not to become fat. You are at the best time of your life to get strong and develop a base of muscle that will serve you well later. If you leaned down to 8% right now, you would probably look a lot more thin and flimsy than you think.

    If you absolutely cannot find access to a gym, do you have or can you acquire a pull-up bar and some kind of reliable free weight that you can use instead? Again, I'd insist on getting to a gym, and then make sure you are lifting the 6 major movement patterns regularly and keeping track of your progress: bench, squat, deadlift, overhead press, row and a vertical pull, or any close variation of these.

    If you're not familiar with these, I would first take a month or two simply to perform them correctly at minimal weight. Aim to eat a lot of protein (1g/lb of bodyweight is a good rule of thumb for growth), and track your calories. If you find yourself gaining more than 1lb a week, reduce your calorie intake. Find your maintenance level by seeing where you level out or doing the math after several weeks - omitting the first since it will have irrelevant noise associated with the number - with the surplus taking it as given that 3,500 calories = 1lb of fat.

    Good luck!
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  6. #6
    Registered User air2fakie's Avatar
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    Originally Posted by CR33D View Post
    Ive changed the thread question from 4 months to as soon as possible, Im new to this so Im not entirely sure whats achievable, sorry about that
    How about you just start working out with your plastic weights, and let the bodybuilder physique with the speed & power of a professional athlete (that takes others many years of training to achieve) happen when it happens?
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  7. #7
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by CR33D View Post
    Ive changed the thread question from 4 months to as soon as possible, Im new to this so Im not entirely sure whats achievable, sorry about that
    Think several years with access to a gym. With only a punching bag and a 8kg dumbbell, forget about it.
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