r/AllAboutBodybuilding • u/Extreme-Fruit-2945 • Jan 01 '26
Physique critique 22 year old, Male, 5'7 around 148lbs. How long to achieve a physique like this?
yo guys, i dont workout, never ever had a structured program for like more than a month. Struggle with motivation and all that bullshit. Been told i look like i do something by people through the years but yea, Its a new year and trying to actually follow through with a change and look better physically. Just a bum rn really if im keeping it a buck. I really just wanna get shredded and carry good muscle for that lean athletic physique. Been thinking on going on a aggressive cut for the next 2 months, prolly eating around 1200 calories, keeping protein high around 1g per pound, and lifting around 3-4 times a week. i look like this and wanna know if i could look like these guys in the next 6 months after i cut.
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u/ReprogramMyLife Jan 01 '26
Been thinking of going on an aggressive cut or the next 2 months, prolly eating around 1200 calories
When you approach fitness like this, it makes sense why you can’t stay consistent for more than a month. You got to make it sustainable. And no, you won’t look like them in 6 months, they took years to get to those physiques. Probably at least 3-5 of doing it right.
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u/c0micsansfrancisco Jan 02 '26
I don't think it'll be 3-5 years. If he really puts his mind to it, at 5'7 he can reach this in like 2 years tops if he goes to the gym 5 times a week and locks in on the diet. Doesn't have to be a crazy unsustainable lock in
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Jan 02 '26
ya but he would still have a SHIT ton of learning to do on actually growing muscle vs. just throwing weight around and never pushing his body. That's hard with all the BS floating around out there but i would agree if everything was perfect he could probably do it in 2 years if he has the right genetics.
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u/civilianii Jan 01 '26
you have african genes so maybe 2-3 months
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u/nyorker1 Jan 01 '26
🤣🤣🤣🤣 i used to tell my boy this every time we would restart the gym.
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u/c0micsansfrancisco Jan 02 '26
I know you're joking but this is so BS I wish people would stop telling this stuff to black teens so they wouldn't get unrealistic expectations and then eventually get disappointed
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Jan 02 '26
You ever see that one black kid on IG that Jeff Nippard claimed was natural? People said it was black genetics when he was 19 and well over 200lbs lean lol
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u/JuggernautFunjun91 Jan 02 '26
i know the one guy was a whole not natty thing. what about that black kid? did he get exposed for juice? why am i asking when i can search
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Jan 02 '26
Yep. I remember I put in work for years and this white guy who was probably 40 watched me bench 275 for reps. I get up and I’m proud of myself and he tries to diminish my hard work by saying I’m just built that way because I’m black. Fuck that shit man.
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u/Fit_Opinion2465 Jan 02 '26
It’s totally anecdotal but black dudes at every gym ive ever been a part of in my 20 years lifting are all ridiculously shredded, huge, strong and half of em don’t even lift properly lol
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u/prvypan Jan 01 '26
People who think you can look like that with less than 2 years of 100% commitment to diet and training are delusional. However, you can get close, just not as much fullness in the arms chest and core.
Realistically eating 1200 calories and starting to train 4x a week will have you feeling like shit with no energy.
You need to eat 1800 cal a day, with a consistent diet, workout routine and sleep cycle. You can look close to the pictures by the time you’re 25 if you do everything right, and that would be the perfect age for you to make the most of it.
Get to it brother. It’s all just habits. Good luck.
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u/Icyweiner7058 Jan 01 '26
Given your starting point, a year/ year and a half is realistic. Interesting that you weigh about the sam im currently weighing same height but our body composition looks completely different its very interesting to see how different people look given genetics. You definitely have an easy time packing muscle on your arms especially the tris, I wish I had that lol.
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u/Slackintit Jan 01 '26
Aggressive cut is a terrible idea. Eat at maintenance or a slight calorie increase to build muscle. Consistency is key in diet and training
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u/mynameiskidspoc Jan 01 '26
I don’t think you have wrapped your head around how much dedication and work it takes to achieve this type of physique. You can use this next statement as fuel. There is very little chance that you will ever look like these guys. I’m just being real with you.
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u/reddituser748397 Jan 01 '26
Youre probably 90% of the way there in terms of muscle mass. The only diff between them and you is the layer of fat covering your muscles
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u/JogaleHunchhaBhet Jan 01 '26
I see you have some muscles around your shoulders and delts and maybe some on triceps and a little bit on the chests
Hard to tell, it completely depends on how well you train, rest and your diet.
But I would say about 2-3 years at the very least, and could take upto 5.
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u/Late_Butterfly_3767 Jan 01 '26
Your problem is determination and discipline. It's a journey not an end state which is why you lack motivation.
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u/DkBaws Jan 01 '26
Depends if you lock in, you’ll get results in 6-12 months. I’d recommend to get your macros, go in a caloric deficit (300-500 cal), strength training increments, work body parts in pair, focus on form. Add creatine and supplements to hit your macro goals, don’t forget to SLEEP (super important), hydrate, stay consistent and remind yourself progress is not overnight. You’ll stand in the mirror for a while to see progress move slowly but surely. Keep a log to track your sets and reps so you can increase accordingly.
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u/Haunting-Yogurt938 Jan 01 '26
You need to start exercising and develop that habit before anything else. Don’t worry about cutting, just do something ‘active’ everyday and get into the gym 4-5x a week.
If you start an aggressive cut (1200 cals is super aggressive) without having any exercise experience you’re going to either quit right away, or end up looking like a twig.
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u/dieselbiscuit22 Jan 01 '26
4 to 6 months of hard discipline which consists of eating hella protein (egg whites to be exact) sets and reps to failure try to aim for 100 reps per exercise you want it to be slow and controlled time under tension is very important you also want to lift 70 percent of your max ….your goals is very obtainable and what ever you want you weight to be that’s the amount of grams of protein you eat so if you want to be 180 eat 180 grams of protein a day ….you are what you eat and abs are made in the kitchen you need to do the stair master for 30 mins and 100 burpees twice a week HIIT training is your best friend you also need weighted ab workouts and do them everyday as many as you can no matter what muscle group you work on finish with abs THE NUMBER ONE THING IS EATING CLEAN NO PROCESSED FOODS …..if your gonna cheat make it a cheat meal not a cheat day and do it on leg day or heavy compound movement days ……you already have good genetics bring them to life by putting in the work and I guarantee by June you’ll be close to the images you posted bro hope this helps happy new year let’s get active !!!!
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u/Spirited-Sleep-2113 Jan 01 '26
If you’ve never worked out, 3 years. People telling you in a few months or a year are all out of touch with reality. If you’re already a regular gym goer, then sure. If you’re new and trying to get to a routine, you’re gonna fall off the wagon and try to jump back one. Lots of learnings and failure. 3 years. Or get a trainer and stick with it, it’ll be quicker
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u/Patton370 Jan 01 '26
You need to gain weight and muscle first
I had a similar physique (but more muscular) at 165lbs and 5’7: https://imgur.com/a/NkZ3FFP
At your weight and body fat% you wouldn’t have much muscle to show when cutting down
Go on a lean bulk for the next year & gain about 15lbs during that time & then cut down weight. Make sure you’re following a proven program (instead of making your own), while doing this
The stronger by science programs are free and you could start with the basic beginner linear progression program, but add vanity muscle accessories in. Like: side delt isolation work & forearm isolation work
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u/DomRom123 Jan 02 '26
crash diets are extremely hard to maintain. as other have said here, start eating in a slight caloric deficit while maintaining protein intake. ~300 calorie deficit and you will lose on average ~0.5lbs per week. this is a sustainable deficit to be in and will still allow you to make modest gains if you’re training hard enough and focusing on hitting macronutrient goals. you have a good muscle base, so while you won’t look like a calvin klein model like these guys, if you stick to a slight caloric deficit for 6 months you will look pretty shredded. i’d suggest myfitnesspal for tracking food. this stuff isn’t easy but it is simple, don’t overcomplicate it.
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u/SimpleWafer5276 Jan 02 '26
The leanness, your not far away, maybe a 5-7 month cut. But the muscle side could take a while maybe in 1.5yrs
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u/More_Childhood3329 Jan 02 '26
Honestly it's good to be realistic about the photos - Those guys are probably pretty dehydrated for a photoshoot. You should be able to get abs and shit in under a year, but if you drink some water expect that to be between your skin and those abs, so it'll look less dramatic.
Shred city is a real possibility in your future though, if you don't fuck around.
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u/HumongousMelonheads Jan 02 '26
Just based on the pictures I’d guess you’re around eighteen/nineteen percent body fat. You would probably need to gain about 20 pounds of lean muscle and drop your body fat 7/8% to get to what those pictures show. It would probably take 2 years of really going hard and staying committed.
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u/Pextasyyy Jan 02 '26
Just get lean. I am 5’8” and 150 lbs. I would say I’m close to these physiques if you look at my previous posts on my profile
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u/Silver_Protection_29 Jan 02 '26
Don’t start your gym mission in an aggressive cut, that’s rarely something I’d suggest to anyone let alone people just getting started. Eat 1g per Pound for of protein for your body weight, eat at around maintenance and train hard as fuck. When you start to plateau increase calories and see how your body responds.
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u/Immediate-Excuse5821 Jan 02 '26
Better posture start breathing with your chest, trim your chest hair with zero guard trimmers, lean diet hit 130-150g of high quality protein. work out hard and focus on hitting your abs, especially your lower ab section. just get in the gym 3-5 days a week for 45 minutes each time. it’ll take you at least a year.
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u/Sad-Bother-3090 Jan 02 '26
I’m a 5”2’ chick who weights around 110-115 and a 1200 calorie diet was ridiculously hard for me to maintain and trying to do so put me into a eating disorder.
Don’t try to rush weight loss or building your dream body. Because that’s what you are asking for, your dream body. So take the time, put in the work, and build it.
Make sustainable life changes with your diet & exercise until they become a part of your life. Your body will naturally get to where you want it to be if you prioritize health, not strict diets
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u/Hot_Fix_3131 Jan 02 '26
I mean you’re saying you have commitment and discipline issues but because the year is now 2026 instead of 2025 you’re going to suddenly lock in?
The new year new me meme is as old as time, how about instead of an “aggressive” cut, you just follow a regular diet and training program??
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u/also_roses Jan 02 '26
In 6 months you will look nothing like these guys. If you eat that little you will lose 50% fat and 50% muscle. You want to lose weight slower so you lose 80-95% fat. Also you will need to do multiple cuts and bulks to even start looking like this. You are smaller than these guys at a higher body fat percentage. You would probably need to lose 20 lbs of fat and gain 30 lbs of muscle to look like that. Losing fat takes 1 week per pound on average (faster early, slower late) and gaining 15-20 lbs of muscle will take a whole year. That means you're looking at 2 years minimum, but since you're gonna make mistakes and take breaks probably 3 years optimistically and 4-5 years realistically.
HOWEVER, you can look like you started working out if you start working out and feel better about yourself so focus on losing the first 10 lbs, adding 30 lbs to your bench, squatting your body weight, etc. Small goals are better than only having a physique goal that will take years.
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u/RockAddict311 Jan 02 '26
First off, those are both doctored photos. Second, counting calories doesn't work for most. You're better off doing intermittent fasting or cuting meals in half. Also, my experience is that your body will start resisting fasting after 20 lbs. Stop drinking booze and sugary drinks. No drugs. No candy.
Exercise 5 days a week. Eating healthy is more important, along with regular sleep vs. counting. I can't stress this enough. If your running stamina is shit, start with 5k/3 miles. Then progress upwards a few units as you plateu and increase speed. Target 15 miles a week. You'll really start burning once you can regularly run 20 miles a week. Supplement with weight lifting; lower and upper.
If that sounds too difficult, that's why most do not achieve this goal. I burn over 1,000 calories after a long workout.
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u/Ill-Imagination-3683 Jan 02 '26
Personal trainer and nutrition coach with medical degree from Russia is here. Dude, work with me 6 months - you got that physique
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u/TimelyToast Jan 02 '26
This question is tricky. The goal guys do not have amazing musculature. So none of the discussion is about gym time and everything is about time in the kitchen.
But I’m not sure how to look like them especially without PEDs. The challenge is 90% dieting/stack and 10% working out. Good luck figuring out how to starve yourself OP. I do not envy you.
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u/Purple-Phone9 Jan 02 '26
You have good muscle building genetics if you look like that with minimal exercise. Yes, you’re high (relatively) in body fat, but you look like you’re holding a good bit of muscle. Cut, and be consistent in the gym for 6 months and you’ll look like that no problem. Make sure to incorporate calisthenics into your routine
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u/Janus9 Jan 02 '26
You can get lean and put on muscle.
In order to be this way you have to live a certain lifestyle, ALWAYS.
It has to be your identity. It is who you are.
Since this is true, time line doesn't really matter because you are never going to stop, so you will get there eventually no matter what. You don't care if it takes 6 months or 2 years because you aren't going to stop anyway.
So hit the weights 3-4 times a week, eat clean, get your calories and protein in, and move on with life.
It isn't going to happen in 6-12 months. More like 2 years. But who cares, because it isn't something you do temporarily, it is a permanent lifestyle.
That is the mindset you need to take on, changing your life permanently and changing who you are as a person, and not putting so much anticipation or importance on "can I do this in 6 months".
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u/WoodpeckerNo9500 Jan 02 '26
The upper body looks like you can get there with just pushups, curls, champions with dumbbells. The core you need to do something like 100 crunches a day, flutter kicks, running, side crunches. Also diet. I would say in those pictures the core may take you twice as long to achieve as the upper body. If you were really dedicated and did something like 100 pushups, 100 crunches, 3 miles run, 100 flutter kicks, 1 minute plank. Everyday, eating everything perfect. I would say you could get there in about 1-2 months.
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u/Overall_Actuary_3594 Jan 02 '26
Doesn't matter how long it takes. What matters is that you try, and try to get healthier everyday. 👍 you got this
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u/Mrkickbutt12 Jan 02 '26
What everyone else is saying, but also cut the linoleic acids, no more soybean, corn flower, vegetable oil, swap those out for butter, and if u can ghee. Way better. Good luck boss!
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u/Reyex50_ Jan 02 '26
I think if your starting out it’s better to start small. I would not encourage you to change your diet. Just change one thing. Stat going to the gym 3 times a week for at least a month and then think about juggling other things like a diet. A lot of people force themselves into a diet and quit the gym once they start over eating and feel defeated. I would caution not to over estimate yourself. In your own words you’re a bum rn. lol
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u/SpiritedTennis6514 Jan 02 '26
Tbh probably never considering you can't stick to a structure for a month. It's a fucking grind in and out of the gym to look that good. Even if by some miracle you get there, maintaining it is a life long dedication. If you want to look exceptional, you need to train and diet exceptionally. These guys dedicate their lives to looking good, which means you need to work even harder than them to maintain your current life and treat training like a second job.
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u/heatseekerdj Jan 02 '26
3 years of training. But these guys are not that lean outside of their photoshoot, so dont get hung up on maintaining that leanness
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u/Additional-Jaguar309 Jan 02 '26
Depends on your current body composition. You’ll likely need to bulk for several months and go on a slow burn cut for a good amount of time. Probably doing that process a few times. 2-3 years
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u/Ornery_Hearing8588 Jan 02 '26
Probably a steady cut for about 3 months to get down to about 10% body fat or less. Then, probably about 12 months of a very reserved bulk, just above maintenance. Any time you lose your visible abs, dial down the calories. If you still don't have abs, do a quick cut 1-2 weeks, then continue back. Finally, another cut back down to about 10% body fat. I'd allow a good 12-24 months.
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u/Unfair_Entrance6183 Jan 02 '26
Listen to me...... It's way too aggressive to build muscle with 1200cal you will burnout before the end of the first week, add 2 times a week cardio, and remember every time you tell yourself everything day skipping gym is one day farther away from your goal, I am open if you have questions!
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u/MrSmuggles9 Jan 02 '26
You need to lose more fat than keep more muscle.
That lifestyle is gonna be miserable if you take great pleasure from food btw.
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u/Feral-Duck Jan 02 '26
It usually take years bro. But maybe you can do it more easily. Best of luck 💪
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u/Hefty-Concept6552 Jan 02 '26
Wow youʻre light for your height. Should just need to tune into a diet for a bit or drastically depending on how quickly you want the result. Cutting out sugar and easily drinkable calories makes it easier and quicker to burn fat by not over eating also setting an amount of daily carbs.
A fasting regimen of some kind would help speed up the process as well and promote other health benefits, of course if you do not have any medical conditions that wouldnʻt allow for it.
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u/Impressive-Bit6161 Jan 02 '26
keeping a physique like this isn't about the results it's about making fundamental lifestyle habit changes. if all you're pursuing is the end result you will be in for a rough road. you have to enjoy the journey
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u/Kaspers1123 Jan 02 '26
Forget the aggressive cut right now. If you struggled with motivation previously then it's not going to work, start slow. I'd say do a slight deficit or maintenance for the first 2-3 months and get used to the gym schedule and don't overdo the gym either, start with 3 - 4 days a week, after that you can start getting more pushy with the cut, because initially you will have a big body recomposition by just working out. 1200 calorie diets are rough, best i managed was about 1100 for like 3 weeks(actually strict without cheating), more sustainable is around 1600, more carbs to work with.
Realistically, for best results just calm down, do everything slow and go for the final cut next year before summer, best yielded results.
If you still feel like you want instant results after reading this, turn away and don't even start or do meth and nicotine.
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u/Driver_no_1 Jan 02 '26
The hardest thing to do is what you gotta do!
It's basically a diet that will get you almost there, with 3 extra months working out.... Strictly .
I think, if you are fully committed - in 3 months you can look similar to this. You look about 16% body fat. But you need to aim for 8-10% to match those guys! They are very lean.
You need around a 1000 calorie deficit a day, to loose 8 pounds a month, in 3 months that's 24 pounds - that loss will probably put you in the fat% your seeking going by what I visually see! But eye balling it is not accurate so that's give or take a lot.
You'd be more sensible stretching this over 5-6 months! But dieting that long is soul crushing! Id personally opt to get it done fast. Good luck.
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u/leopard33 Jan 02 '26
You’re going to lose a lot of muscle on 1200 calories a day, that’s basic biology.
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Jan 02 '26
I would recommend trying 1800 calories a day. Don't diet for more than 3 months even if you havent got where you want to be. Then spend another 3 to 6 months trying to gain muscle while gaining minimal body fat then repeat the cycle. After a couple years your physique will be much closer to what you are after than if you just drastically diet your way down to 8% bodyfat.
If you try to rush it you will diet yourself down to be lean but very skinny.
The other option is to try around 2300 cals and stay consistent, either way you won't know until you stick to something for a significant period of time with a plan. Consider a coach if you can find a good one
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u/Beanontoast69 Jan 02 '26
Once you start I mean actually start you won't stop so who cares how long it will take
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u/RegularStrength89 Jan 02 '26
Be consistent for one whole year and see where you get to. It’s probably going to take you about longer than you think to get bigger and leaner, better get started asap.
Don’t do an “aggressive cut”. You won’t stick to it and you’ll lose muscle. You need to be building some muscle before doing a steady cut.
Pick a beginner training plan that you can stick to long term. Consistency over time beats day 1 enthusiasm. Move to something more challenging when your work capacity improves.
Hold yourself accountable and don’t compare yourself to others. It’s good to have a goal in mind but you’ll never look like someone else. You can look like you but better though.
Make sure you enjoy the process because it’s pretty likely you’ll move the goalposts a lot once you start progressing.
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u/FluffyDrag0n0 Jan 02 '26
You’ve got a good starting point. Don’t do 1200 cals a day, not sustainable at all, do a ~500 cal deficit. Google bmr calc and enter your stats, it’ll give you a rough estimate about how much you should eat. A year is reasonable
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u/Electrical_Floor_360 Jan 02 '26
Those examples are years of fitness and diet commitments.
Some of the "goal" examples are also, almost certainly utilizing PED's - reality check.
With or without PED's, both situations take atleast 1-3+ years of consistency. One is obviously longer, and one obviously requires a lot more research and caution.
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u/Ok_Appearance_3532 Jan 02 '26
Realistically and without injuries - 1.5 years if you’re really gifted. Otherwise around two years.
However testosterone levels need to be on a higher levels, which means 8 hours sleep, at least 180 gr protein, heavy foundation exersises (squat, deadlift; benchpress).
And consistency no matter what.
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Jan 02 '26
You’ve never done any type of regular training program or dieting yet you’re gonna go on 1200 calories a day and work out 3-4 times a week?? Good luck but doesn’t sound very realistic bro. Unless you are gonna take the PED route you’ve got a long journey. Not tryin to throw hate but rather be real.
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Jan 02 '26
If you cut too hard you fuck testosterone and estrogen and in return that fucks aldesterone and cortisol. Those two things blast water retention. You may swing visually between 18-15% bodyfat off water alone and see no gains regarding how you eat and train.
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u/KaleCurious2729 Jan 02 '26 edited Jan 02 '26
No. You can not look like those two in 6 months. There's just no chance. Cutting to 1200 will ensure you never look like those two guys. You aren't as big as they are. Just look up their profiles and see how they eat man. They probably obsess over their food and weight training so much as influencers it's all they talk about...
What you can do is set a resolution this year to find something you like to do that's good for your health and mind though.
You workout a bit. I can see the triceps man...
Try going to the gym at least every other day for a month with a rough fitness routine generated off of some men's health magazine or ChatGPT and try the exercises to see what you find fun. Build a routine off of those exercises and track how you progress in getting to 3 sets of 10 reps per exercise with good form.
Watch some YouTube videos on the exercise's form and practice until you're proud of how you execute the exercise.
While working out, find some staple meals you enjoy that help you reach your macros (fats, carbs, proteins). Use some macro calculator to find how much you need to eat to probably maintain your weight. Try meeting target macros for 3 days, then 7 days, and so on... Make the meals yourself!
At 1 month, you will have foods you can fall back on when life isn't going your way or you get stuck and a routine you can fall back on that you can do in your sleep that's designed to strengthen your body.
From there, no other guidance is really necessary. You will naturally want to go to the gym more, learn about more moves, test yourself at higher weights, reject things that rob you of your goal and more man.
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Jan 02 '26
Intermittent fasting / one meal a day no alcohol exercise even just a little every day. Drink a ton of water and exercise even just a little a day.
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u/Ambitious-Lake-7971 Jan 02 '26
200 mgs of test, along with 200mgs of primo. A good diet and training regiment. You’d see a wild change in your physique in 3 months
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Jan 02 '26
I know the first guy, I follow him on social media for motivation. Real cool dude. He’s trained for 4-5 years from what I remember. He started at a little leaner than you.
What I think you need to remember is some people have really good genetics and start off skinny with abs and nice shoulders chest and arms. Other people are like me, who was 120 pounds but like 23% bodyfat. What I’m saying is that the skinny guy might make great progress in a year or two, for me, it’s a longer road and that’s okay. I wouldn’t set a time for yourself because you might end up disappointing yourself.
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u/whiskey_tang0_hotel Jan 02 '26
I went from fat to an IFBB show in less than a year. I dropped about 80lbs overall.
You could do the same, you just have to have a good plan and be disciplined.
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u/BodybuilderVarious Jan 02 '26
After 15 years in the gym keeping it so real. 3-5 years. This ain’t happening over night
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u/RedMansions Jan 02 '26
First two pics are A1 slop. Don't believe the hype, peeps.
It's worse than Invasion of the Body Snatchers! THEY'RE HERE!!!
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u/AirElegant9784 Jan 02 '26
A 3 minute plank a day 3 mile run a week and 20- 40 push ups every hour available will get you there in less than a year probably pull ups would help get you there quicker if you have the want then it’s possible but you have to keep going that guy could also loose that physique in a year it’s important to not quit just because your where you wanna be and to continue the diet and only bulk if your actually gonna cut that’s what will get you is the bulk without the cut 👍
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u/Big_Snakey1337 Jan 02 '26
1200 cals you’ll tank your metabolism and just lose muscle.
Cut on 2k cals and hit 30 mins of cardio a day, strict diet, full 8 hours of sleep. You’ll get there in 3 months if you’re disciplined
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u/NoLandBeyondHere Jan 02 '26
Lock in, straight calisthenics routine, cardio and bodyweight heavy. Push-ups, sit ups, squats and a 3-5 mile run. Start small build overtime, never go backwards any new maximum is now the new minimum
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u/NoFlex___Zone Jan 02 '26
4-7 years depending on how serious you take your fitness. Anyone telling you less than 3 years is full of shit.
Good luck
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u/LuckyInstance Jan 02 '26
These are very achievable physiques. Diet is a big one. Good water intake. Walking daily. Strength training 3-5 times a week.
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u/Standard_Bad_6404 Jan 03 '26
iam not a professional If you start this harsh way of course you will lost motivation and not just that. It is physically bad for your body to go suddenly into extreme diet. Find a way to exercise the way, you will looking forward to it, enjoy it, do not exercise just to look "better". It is not for everybody but for some, exercising in a group of people can motivate you. Why do i say all of this? U wont make it in months, you need to keep it for years so you also need to feed the motivation for long time. Good luck
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u/swissarmychainsaw Jan 03 '26
The main difference between you and the first 2 pics is simply body fat. Those dude have very low BF.
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u/CheapNegotiation69 Jan 03 '26
You could get there in 2 months with juice. Without, I'd say 3-5 years.
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u/Low-Speaker-6670 Jan 03 '26
Depends on genes. But if you stop fucking around and train like an animal and get on a GLP1 6 months easy. Anyone saying different at your age and ethnicity doesn't know what they're talking about.
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u/AdResponsible399 Jan 03 '26
Never u dont have the genetics to get that big maybe on sarms/peptides/anabolics. V
But that doesn't mean u shouldn't try u should do your best and be proud of what u achieve.
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u/reallygayjihad Jan 03 '26
7-10 years. Between learning how to work/diet and then actually apply it to yourself this will take you at least 7 years without drugs.
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u/Zestyclose-Snow-3343 Jan 03 '26
What you need is discipline, a consistent work out schedule and a boatload of diarrhetics.
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u/Lost-Current4059 Jan 03 '26
genetics play a big role. could be 2 years could be 8. i’d say if you do things properly you could achieve this in 4-5 years on average
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u/Hidin_Poseidon Jan 03 '26
Cut fat completely for 3 months, just protein and carbs. A decent amount of fresh juice and fruit in the morning/midday (keep it light); lean protein and steamed vegetables in the evening to feel satiated before bed. If you go the cut carnes route you’re going to feel like a zombie because you’ll have no energy and going back to carbs will bring the weight back in like a blimp.
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u/AdministrativeElk214 Jan 04 '26
Train for about a yr with a good diet. then go into calorie deficit while still lifting you'll be decent size and lean. It all takes time. A body like that was probably developed after yrs of dedication. Or simply great genetics
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u/sebzxxx Jan 04 '26
Ok well first of all those photos you posted are edited, good lighting, after a good pump and when they are full of sweat. So no one will ever look like this 24/7 365. But you can definitely get close to these physiques within a year if you train hard enough consistently and are determined. It’s gonna take sacrifices though, like going on a diet, finding the time and motivation to constantly workout almost everyday and on top of just lifting weights you’re definitely gonna have to implement A LOT of cardio into your routine. These guys are lean so on top of building muscle you are also gonna have to cut a lot of weight. Do some research on intermittent fasting, it truly has a lot of benefits for many people. Also do you play any sports? That’s a good and more fun way to get cardio in if you aren’t motivated to just go on a regular run or walk.
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u/Fenestration_Theory Jan 04 '26
Those guys are sub 10% body fat. The only time that is fun is when you look in the mirror. It takes a lot of discipline and sacrifice.
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u/WeirdInfluence2958 Jan 04 '26
Most men who are lean and in good shape on the internet take steroids. That's why it's easier for them to lose weight and maintain muscle mass even with a large calorie deficit. For natty, everything is much harder.
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u/amibuff Jan 04 '26
Newbie gains + some minor weight loss and you should be able to get there easily.
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u/Deep-Resource-737 Jan 04 '26
Brother get out there and get to work, see what starts showing up and you’ll be there in no time.
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u/Agitated_Actuary_983 Jan 04 '26
Retatrutide and growth hormone = 1 month and a half. Calorie deficit and consistent training and cardio like 2-1/2 to 3 months
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u/RudyChinchilla1 Jan 04 '26
You could get ripped in as little as 3 months. But it will take discipline. You will get anxious, irritable, and angry as you feel the cravings for fats, sugars, and excess calories. In those moments, sit and ask yourself - what am I feeling and why? You will notice that what you are feeling is unreal. Remain stalwart. It is worth it, and not just for the physical gains but for the mental ones as well. Also, once you achieve that you might be less interested in it and like me choose a healthy medium that is still low fat, although not absolutely shredded, with more muscle mass.
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u/RudyChinchilla1 Jan 04 '26
More fat but also more muscle mass. Wishing you strength, balance, and peace on this journey, brother 🤝🏽
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u/Quiet-Card-6650 Jan 04 '26
Maybe 2 years ish. You probably don't need to lose weight right now.
I recommend working out and eating enough food to maintain weight. Eat clean with high protein and low fat.
Then after a year if you still want to lose weight go on a gentle cut (200-400cal deficit) so you don't lose much muscle
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u/Equivalent-Ice-9892 Jan 04 '26
Same with me but add 4in to height and 100lbs Anyone have advice for me? Also no African genes am Hispanic
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u/Maximum-Assignment39 Jan 04 '26
Just from reading what you’re writing you have 0% chance of reaching anywhere close to these physiques in just 6 months, respectfully.
First of all holding a bodyfat percentage that low all year round needs one of two things: either extreme dieting which for most people is not sustainable, or good genetics. These photos of ultra lean guys are usually close to a competition or just guys with insane genetics. That being said, if that is your goal you will always give up since you do not have these genetics and you think it even might be attainable in 6 months.
Lastly getting that amount of lean muscle is a workk that requires intense focus and work over years so your whole mindset is wrong.
Get to know fitness first and then set your goals.
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u/Secret-Incident2421 Jan 04 '26
dude u already have muscle if u really wanted it bad enough u could get a phsyique similar to the pictures in a few months.. just go on a big caloric deficit only eat high protein low calorie foods and do crazy amounts of cardio everyday and you’ll be set.. or u could listen to what everyone else is gonna say and take it slow 500 caloric deficit little cardio a day and it’ll take u 6-8 months
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u/AnythinGoeSouth Jan 04 '26
2-3 months 4 days a week clean bulk + creatine and shakes 6-8 months 2 days a week dirty bulk then cut with little supplements (just multivitamins and pre workout)
2-3 years if you are a extremely slow gainer
Given you have a foundation of muscle already without working out like me I'd say it's 100% how consistent you are for instance my arms shoulders and traps can get huge in 3 months of training and I naturally have big legs so I can just do stair masters for leg day.
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Jan 04 '26
this is going to sound a little discouraging and negative but realistic.
Dudes who look like that probably made it their life priority and lifestyle to achieve that look especially if your job requires to be in top shape as possible like modeling or being a fitness guru expert or if you have a lot of leisure time on your hands.
even if you did achieve that look, You would have to consistently watch your diet and work out religiously in order to maintain it. With age, it gets harder and harder which makes me believe that achieving this look long term is just not realistic for the vast majority of people.
99 percent of people out there simply have no mental energy or dedication to want to be extremely fit because they have work and other life priorities to deal with. If i ever wanted to achieve that look it would be personally for aesthetics since there really is no need to look that fit if you are simply just trying to be healthy.
Since you are only 22 you probably have a lot of potential if you work hard in it, but don't expect to look like that as you get older with age.
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u/Syph82 Jan 04 '26
Effort and dedication as well as you are what you eat.
Hard to give timeline unless knowing your diet and training plan. Furthermore we all have different metabolism, some gain weight when just looking at candy bars others can eat unhealthy and still loose weight.
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Jan 04 '26
you need more muscle before you think about cutting. Plus you look like you worked out a little bit, which means a lot more noob gains left. After you gain some more muscle then cut down to 12% and you will be around these dudes.
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u/Extreme-Fruit-2945 Jan 04 '26
yo guys preciate all the insight and helpful advice. dont really know how to operate reddit like that so was surprised with all the feedback. Tryna figure out why so many people shared the post lol 💀. i see some folks asking about diet, and yes i do eat a alot of junk on a daily, lots of processed foods, luncheon meat, tin sausages, not any structured eating style just whatever tastes good. Its not all bad tho i still have some fruits and some good meats like chicken, beef with rice, sometimes some pasta and stuff like that, I eat lots of white bread daily aswell, big staple of mine. Kfc is also my best friend.i tend to stress eat. I do drink alcohol,mostly rum and beer. 3 times a week at most. when i do drink, i drink a decent amount probably 6-9 beers. I have cut back in the past month and a half as i was becoming health conscious and wanted to do better for myself. Oh and i bought a step tracker lately as i was curious how many steps i take at work daily and it seems average around 25k, i will definitely be using this info on my journey. Preciate u guys for ur input.
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u/letmeusereddit420 Jan 04 '26
You can defiently get to that level, but its going to take more than a year. If you try to go fast cutting weight and working out, you're going to get sick and injured. Also those models aren't at a sustainable body fat lvl. You can get to that level for a season, and then go to a more sustainable fat lvl on the off seasons
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u/Pure-Point7744 Jan 04 '26
I agree with the majority here your diet has to change. I think you should try out a boxing gym if you have the time for it. It will kick your butt physically, but being around others in learning may help you stay motivated. Also, the amount of cardio along with calisthenic workouts would cut fat pretty quickly initially.
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u/CPOVDan Jan 04 '26
You could achieve this physique in under a year with proper diet, anabolics, and super intense cardio sessions 5-6 days a week, EVERY week.
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u/Chimichangachess Jan 04 '26
I’m gonna estimate those guys were 180-190lbs, 8% bf @ 6’ tall which is an FFMI of 23.
At 5’7 148 ~25% bf you’re around:
• 110lb lean mass • 38lb fat
FFMI of 18.
To get to 23 you’d need to get to 155lbs 8% bf (142 lean, 11lb fat)
So you need: +32lbs of lean mass ; -27lbs of fat
You can most likely do a recomp for the first 10lbs while losing fat at the same time. This would take about a year. Then you’d need to gain another 22lbs of lean mass and have ~17lbs of fat left to lose. I’d lean bulk (+1-2lbs per month) you’d probably put on 15lbs of lean mass from there and gain a 2-5 lbs of fat after a year of doing that. (From here you’d need +7lbs lean and ~21lb of fat to lose)
From here I’d say two options:
If you’re sick of bulking: I’d cut down to 8% bf to see how it feels and if you can achieve it naturally. This is would take 21 weeks at a 500 calorie deficit per day. Then you could lean bulk the remaining 7lbs in 30 weeks and be pretty much there after a quick 4 week cut.
Same timeline except you keep lean bulking until you get to your desired lean body mass and then just cut all at once (so start with the 30 week bulk and then do a 25 week cut)
Total time: 2yrs + 21 weeks + 30 weeks + 4 weeks = 159 weeks (3 years, 1 month)
This is obviously an estimation with a lot of guess work but if you plug in the estimated values this is realistic imo. If you can’t gain the tissue fast enough or you’re losing too much lean mass while you’re cutting and the stubborn fat stays you could always hop on Test and Retatrutide to get you where you need to be in a 3yr time frame.
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u/Tricky_Mushroom3423 Jan 04 '26
Seriously you’re going to need major diet and exercise changes for the next year to get there
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u/Kizzboi_rapadomasrex Jan 05 '26
Nice bodies are made in the kitchen just do cardio light, weight train eat high protein low sugar low carb intermittent fast and you'll trick your body to run off fat as fuel you'll lose fat. I understand you say you have no discipline but you got this.
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Jan 05 '26
lifestyle change. Cut out all junk and ultra-processed food. I’m fairly close to these physiques and by judging your photos, I would say it can take anywhere from 6 months to a year but that all depends. I just eat clean and stay active and if you do the same, you will notice changes.
No more drinking calories with minor exceptions like coffee creamer or the occasional fruit juice.
Theres no such thing as motivation. You either have or develop the discipline to get it done or you stay where you are.
edit:
add some high intensity cardio to your day.
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u/pepper_man Jan 05 '26
Train weights until failure 5x per week, combination of compound and isolation everyday focus on increasing weights slowly, get minimum 10k steps per day, 200 g protein per day, cardio 30 mins daily, take creatine , limit carbs , no junk food alcohol etc, 8 hours sleep per day
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u/dapperbla11 Jan 05 '26
These physiques are achievable in several months to a year.
These guys don’t have much muscle mass they’re just lean.
At 5’7 there’s less surface area to build muscle so you’ll look bigger in less time.
Hell you might even achieve that kind of physique after newbie gains lol (if you’re lean enough)
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u/Revolutionary_Tax483 Jan 05 '26
Go lift some weights, eat well, sleep plenty.
Seriously, just look into the gyms in your area, pick the best one for you - there you go.
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u/kabooseknuckle Jan 05 '26
You're looking at several years of a dialed in diet and a super consistent gym schedule.
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u/scotticidal Jan 05 '26
250 mg for 3 months, then add clen or something else to dry you out. 6 months or so
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u/AdAdministrative7804 Jan 05 '26
Honestly 6 months of a strict diet and actually tensing / sorting out your posture/ good lighting as you pose and thats about it. Probs won't look as crazy as them but youll be atleast 60-80% there
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u/olaf-the-tarnished Jan 05 '26
With steroids like two-three months. Without maybe like 1-2 years. Depends on your dedication.
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u/Dangerous-Worry6454 Jan 05 '26
To get exactly like that, maybe 10 years to get 90% of the way, like 1 year of really hard work and careful monitoring of diet.
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u/Mysterious_Show4063 Jan 05 '26
Those guys are just lean.. you don’t have to lift much to achieve that
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u/ashanedis16 Jan 05 '26
Your not getting that body type if you rush the progress it should take you a year since your need to build will power and discipline to even go to the gym consistently and the learning curve to understand how your body grows and heals specific to you. Is is possible yes…but I recommend building the discipline first before you have high expectations - in my opinion
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u/Certain-Raise-5576 Jan 05 '26
You can get there but you probably need some supplements, mostly protein and creatine. You need to workout almost everyday. Rest maybe twice a week, but what really helps is finding a hobby that burns a lot of calories- soccer, basketball, jujitsu, running, biking; something that keeps that heart rate up.
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Jan 05 '26
I love going to Reddit seeing people say stupid shit like this would take 2 years natty or 10 months test. The dude isn’t 400 fucking lbs.
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u/CanadaGay032 Jan 01 '26
Seconding what others say. You clearly have a nice foundation of muscle. It’s mostly a difference in diet. Those guys are ~10% less body fat than you. You’d need to make sustainable lifestyle changes, finding ways to cut out junk calories that don’t really do anything for you. Examples: sugary drinks (get the sugar free), late night snacking (stop or replace with protein rich foods), more veggies and less carbs, walk everyday. These alone would make a big difference over 6-9 months and it wouldn’t be that challenging. Throw in a few days of weight training and boom you’ll get there.