i need help in getting body like Ernie Reyes Jr

you can see him in this fight scene
https://www.youtube.com/watch?v=6vrYnbWaprg
View image: The Rundown e1406338884523

or
View image: IMG 4131

he is lean and ripped and every cut in body in showing ....

my history
i have never gymed before and i am a natural trainer ...i was following the shaun T insanity asylum workout that will lead me to a bulky body which i dont want..
but i think i should start gyming

my body
i have man boobs
a very thin neck
thick thighs and thin calfs
and some body fat

so trainers and gym people please help ....
plus i dont like abs or boxes showing in my stomach AT ALL....kindly help but without abs ...

thanks

Get a personal trainer, a professional one! A bodybuilder would be the best choice. I am studying fitness and health (+bodybuilding) right now and MAN, it is just TOO much to be told in a thread. There are specific exercises you should do to target the desired areas of your body etc. Just go to a personal trainer (but make sure he is a good one!) and ask him to make you a diet plan and an exercise plan. And if you want quality service, you are going to have to pay quality as welll!

Zambrodom3;644035 said:

Get a personal trainer, a professional one! A bodybuilder would be the best choice. I am studying fitness and health (+bodybuilding) right now and MAN, it is just TOO much to be told in a thread. There are specific exercises you should do to target the desired areas of your body etc. Just go to a personal trainer (but make sure he is a good one!) and ask him to make you a diet plan and an exercise plan. And if you want quality service, you are going to have to pay quality as welll!

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lol thats the thing....i met a few trainers in india but i dont think they will get me to that body...lol
but if you can provide any links to some nutrition or workout plans that might help me somewhere...
thnaks

Zambrodom3;644035 said:

Get a personal trainer, a professional one! A bodybuilder would be the best choice. I am studying fitness and health (+bodybuilding) right now and MAN, it is just TOO much to be told in a thread. There are specific exercises you should do to target the desired areas of your body etc. Just go to a personal trainer (but make sure he is a good one!) and ask him to make you a diet plan and an exercise plan. And if you want quality service, you are going to have to pay quality as welll!

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im gonna have to disagree with you here zam. i would advise not getting a trainer. most trainers really arent very knowledgeable, and are overpriced. also, the physique OP wants to obtain really isnt very hard to achieve, so a trianer is not needed.


Ok so pogzee. basically the physique you have showed is of someone with a small amount of muscle and fairly low body fat (around the 10-12% range). its also worth noting that he is fairly short so his proportions may look different if you are not short. if you say you you are currently overweight, the simplest and easiest thing to do is to jsut start eating less. whataver youre doing now, keep it the same, but just eat a little less each day. then the next week, eat a little less than the week before etc etc.

it may be a good idea to start doing some weight training, however you dont want to overwhelm yourself with things just starting off as you will be less likely to follow through with it. just start off with going to the gym a few times a week, each time doing some cardio (bike/ treadmill, whatever you want), and then a little circuit of pressups, chinups, dips and any other bodyweight exercises you like.

once you feel like youre getting in to good habits, youre seeing changes and youre enjoying yourself, you can then step it up. from there you can start controlling diet a little more and get on to a good beginner strength program. the key is to basically start off slow, just things little by little and always aim for progression

I see your point jordey man. Well, in my country- professionals are professionals! I mean, since this is the environment I study in, I know the people. I do not know what professionals are like in the other countries, but here, everyone is VERY good. (when I say professionals, I don't mean some random trainers, I mean hiring an elite athlete). Bulgaria is one of the 2 countries where there is a Firness&Bodybuilding University and College and we have the capacity to produce professionals (it is like a factory).

Other than that- pogzee, there are LOTS of things that need to be told. It is not about following advice blindly, it is about understanding how and why everything works for/against you. Just start reading around and try to educate yourself a bit.

Zambrodom3;644072 said:

I see your point jordey man. Well, in my country- professionals are professionals! I mean, since this is the environment I study in, I know the people. I do not know what professionals are like in the other countries, but here, everyone is VERY good. (when I say professionals, I don't mean some random trainers, I mean hiring an elite athlete). Bulgaria is one of the 2 countries where there is a Firness&Bodybuilding University and College and we have the capacity to produce professionals (it is like a factory).

Other than that- pogzee, there are LOTS of things that need to be told. It is not about following advice blindly, it is about understanding how and why everything works for/against you. Just start reading around and try to educate yourself a bit.

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ok i see your point. however, i dont think pogzee needs an elite athlete training him as his goal is just to get a bit better body. it would be overkill for his goals

jordey;644074 said:

ok i see your point. however, i dont think pogzee needs an elite athlete training him as his goal is just to get a bit better body. it would be overkill for his goals

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The way professionals work here is to take into account the exact goals of the client (what you want to look like, tell them which bodyparts you'd like to have more developed etc.). The service is great, but it can be quite expensive.

Strict diet and body weight exercises everyday could get you a body like his

Zambrodom3;644076 said:

The way professionals work here is to take into account the exact goals of the client (what you want to look like, tell them which bodyparts you'd like to have more developed etc.). The service is great, but it can be quite expensive.

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yeah no doubt an elite trainer would get pogzee to the physique he wants, but you can get there with no help (as the target physique is moderately easy), so the benefits dont justify the costs

pogzee;644065 said:

lol thats the thing....i met a few trainers in india but i dont think they will get me to that body...lol
but if you can provide any links to some nutrition or workout plans that might help me somewhere...
thnaks

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Finding out how to get in shape really isn't that hard; it's applying that knowledge and executing it consistently that's the hard part.

If you have money to blow then a trainer could help but I would start reading any fitness magazine you can find, like muscle and fitness and men's health. Also there are a million sources online for fitness tips. Getting the motivation and drive to do it consistently is the hard part. But if you want it bad enough it can be done.

You dont need a personal trainer for that kind of body lol..thats lean muscle,you can get that at home without any equipment,i got that body from bodyweight exercises like pushups,pullups etc ..you just waste a ton of money if u hire a personal trainer,but you need to have some knowledge about fitness if u want to do it on your own..

I recomand you to watch the barbrother guys,they got a super ripped body using just bodyweight exercises.Try this routine,its incredible.
https://www.youtube.com/watch?v=jLCTPFSSUhM

well i get your point jordey that starting basics will get slowly get me there.,.....
BUT
i have seen many guys in gym who gym everyday work hard but get some other shape..... why does nobody have body like him ????
THE REASON IS there are specific exercises that need to be done for a body like that...
also i realized there is difference in body of martial artists and gym trainers....

i was hoping if someone could tell me some specific exercises which will get me that body....otherwise in gym everyone is nearly doing the same thing and getting same body...

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and Zam i cant afford a trainer right now.....all my money is bet on PF....lol

pogzee;644104 said:

well i get your point jordey that starting basics will get slowly get me there.,.....
BUT
i have seen many guys in gym who gym everyday work hard but get some other shape..... why does nobody have body like him ????
THE REASON IS there are specific exercises that need to be done for a body like that...
also i realized there is difference in body of martial artists and gym trainers....

i was hoping if someone could tell me some specific exercises which will get me that body....otherwise in gym everyone is nearly doing the same thing and getting same body...

- - - Updated - - -

and Zam i cant afford a trainer right now.....all my money is bet on PF....lol

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the reason you'll see guys who go to the gym often without getting much results is that they're not working hard enough and/ or their nutrition is not on point.

if a skinny guy wants to gain muscle and starts working out, but isnt eating much, then he wont gain weight. if a fat guy wants to lose weight and starts going to the gym, but is eating to much, then he wont lose weight.

start off as i said - make incremental changes. most people try to go from one extreme to another and they end up reverting back to their old ways pretty quickly.

eat a little less each day, and try limiting foods you know you binge on. get your eatind reduced, under control, and consistent. you can also do some cardio in any form a couple of times a week. once you have gotten in to a good routine you can start to amp things up a little

jordey;644135 said:

the reason you'll see guys who go to the gym often without getting much results is that they're not working hard enough and/ or their nutrition is not on point.

if a skinny guy wants to gain muscle and starts working out, but isnt eating much, then he wont gain weight. if a fat guy wants to lose weight and starts going to the gym, but is eating to much, then he wont lose weight.

start off as i said - make incremental changes. most people try to go from one extreme to another and they end up reverting back to their old ways pretty quickly.

eat a little less each day, and try limiting foods you know you binge on. get your eatind reduced, under control, and consistent. you can also do some cardio in any form a couple of times a week. once you have gotten in to a good routine you can start to amp things up a little

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will keep this in mind bro..thanks

I am a naturally skinny guy and this is what I have found to work for me. Do it and you will see results.

1 month of the following three days a week with 90 sec break between sets:
3 supersets of benchpress and barbell rows for 10-12 reps.
4 supersets of weighted dips and pullups for 10-12 reps
3 sets of squats for 6-8 reps
3 supersets of deadlifts and calf raises 6-8 reps for the deadlifts and 10-15 for calf raises
4 sets of barbell overhead press for 10-15
3 supersets of curls and tricep rope pulldowns 10-12 reps.
Whatever ab routine works best for your level
Whatever cardio works best for you.

You will find that this is quite a lot of work and you should not do more than one month at a time. Then you switch to doing one month of Stronglifts 5x5 which you can find by using google. I have started to get quite a bit of muscle on my before scrawny body this way and I think it will work for everyone. By doing cardio and eating healthy alongside that you will get a very lean and muscular body.

kak03;644280 said:

I am a naturally skinny guy and this is what I have found to work for me. Do it and you will see results.

1 month of the following three days a week with 90 sec break between sets:
3 supersets of benchpress and barbell rows for 10-12 reps.
4 supersets of weighted dips and pullups for 10-12 reps
3 sets of squats for 6-8 reps
3 supersets of deadlifts and calf raises 6-8 reps for the deadlifts and 10-15 for calf raises
4 sets of barbell overhead press for 10-15
3 supersets of curls and tricep rope pulldowns 10-12 reps.
Whatever ab routine works best for your level
Whatever cardio works best for you.

You will find that this is quite a lot of work and you should not do more than one month at a time. Then you switch to doing one month of Stronglifts 5x5 which you can find by using google. I have started to get quite a bit of muscle on my before scrawny body this way and I think it will work for everyone. By doing cardio and eating healthy alongside that you will get a very lean and muscular body.

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you mean i should do this in one day and only once in a month ??
plus i am new to gyming so i will learn a few terms and names of exercises also...lol
but thanks for the specific exercises

No I mean you should do that 3 times a week for one month.

will do get myself organised... kak03 thanks
but that will lead me to look like ernie reyes right ?? and ur not only talking about a ripped body only

Don't worry about getting abs. Its not like you can get them on accident, and if you do you can just binge eat a week and they'll go away lol. Even if you get down to a really low body fat percentage, just don't flex your abs if you don't want people to see them.

Honestly you don't need to worry to much about what workout you do at this stage. Anything will work when you are first starting, but Kak's is a good starting point. But I'll let you know you're not going to look like Ernie Reyes Jr unless you have great genetics (which you don't) or you spend many years dieting and exercising. Or you could do steroids, but I wouldn't recommend starting a cycle without at least 2 years of training and doing a massive amount of research about how do combat the side effects.

ShadedSam;644440 said:

Don't worry about getting abs. Its not like you can get them on accident, and if you do you can just binge eat a week and they'll go away lol. Even if you get down to a really low body fat percentage, just don't flex your abs if you don't want people to see them.

Honestly you don't need to worry to much about what workout you do at this stage. Anything will work when you are first starting, but Kak's is a good starting point. But I'll let you know you're not going to look like Ernie Reyes Jr unless you have great genetics (which you don't) or you spend many years dieting and exercising. Or you could do steroids, but I wouldn't recommend starting a cycle without at least 2 years of training and doing a massive amount of research about how do combat the side effects.

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makes sense sam.....i think i should stick to the basic workout kak has mentioned.......yes not everybody can loook the same as genetics has its role...but genes can be changed with time which adapt to the changes but with time...........i wont get body like his but something like his...lol