The Ultimate Guide to Building an Insane Physique in 2020
Lift… Lift… Lift… and lift.
There is no reason why you should not be actively working out and trying to improve your body. In fact, working out is probably the most impactful thing you can do for your looks outside of surgery.
Adding a few pounds of muscle will do wonders for your appearance, especially if you have a good frame to start with. If you are overweight then it is pretty likely that you have not seen your true facial structure underneath the fat unless you were skinny before.
Weight loss will help bring definition and angularity to the face.
Having a good body can somewhat make up for an unattractive face.
Start by calculating your TDEE (Total Daily Energy Expenditure), which will give you a general approximation of how many calories you burn each day at rest. This is also known as your maintenance calories, and you can use this figure to find out how much more or less you need to be eating to gain or lose weight.
You can calculate your TDEE here.
If you are fat then lose some weight.
Don’t complicate things. Drop the amount of calories you are eating. You want to be consuming fewer calories than your maintenance. You can also do some cardio, which will allow you to burn more calories and is also good for your health.
You will still need to be lifting while you are losing weight though.
If you are skinny then start eating more and lifting. If you are young then you will most likely have a high metabolism, which means you will have to force-feed yourself to gain any weight. Caloric dense foods will help you tremendously.
Just make sure you are consuming enough protein to build muscle. There is no exact amount you need to be consuming, but 1 pound of protein per pound of bodyweight is a good guideline to use.
Find your TDEE and start eating 100 to 200 more calories than that per day. This will allow you to gain muscle while also gaining minimal amounts of fat. You can track your calories very easily using an app like MyFitnessPal.
Once these are in check just make sure you are going ham in the gym, eating clean, and most important of all making sure you are being CONSISTENT.
Lifting is one of the easiest and best ways to improve your appearance. If you are not currently going to the gym and lifting, then you are straight-up not even trying to looksmax.
If you are a beginner then start with a beginner program. I recommend something like Stronglifts 5×5 to start with. Stronglifts 5×5 is a 3-day-a-week full-body program that focuses on progressive overload (adding more weight to the bar each session). Each session on this program will take around 60-90 minutes to complete.
After a while, you will eventually plateau. When this happens you will want to switch programs to a 5/6 day program, such as a PPL split.
10 to 12% of body fat is a good amount to sit at for aesthetics. At this body fat percentage, your abs will be visible, your veins will be popping, and you will be at peak attractiveness.
Any higher and your facial aesthetics will likely start to suffer.
You should aim for a lean physique and avoid getting too big to the point where it starts to get comical. You want to come off as someone who is fit/active and has good genetics.
Sleep is very important too. Try to get around 8-9 hours of sleep every night.
Lean bulking vs. dirty bulking
I recommend a lean bulking approach when trying to build muscle, although dirty bulking is also a possible option.
If you want to dirty bulk then you will want to eat as many calories as you can. You will be able to gain a lot of muscle doing this, but the downside is that you are also going to put on quite a bit of fat too. Regardless, you will need to cut after a certain amount of time to lose the excess body fat you have put on from bulking.
Ideal Body Attributes
- Broad shoulders (genetics)
- Narrow waist (genetics)
- Wide hips
- Narrow, sloping shoulders
- Overhanging gut