Horrible physique please help

[GrimReaper]

Hey guys,
I'm new to the forum, and had a look around the FAQ's, stickies and even seen some other posts for some advice, but its not quite what im looking for.

I'm new to Muay Thai, and i want to take it seriously. I'm currently 6 foot 2 with a terrible physique. I am badly skinny fat weighing in around 84KG. I don't have any muscle anywhere yet a bunch of fat around the midsection. my diet is now spot-on and i'm comfortable with maintaining my diet. i just found out im coeliac (gluten intolerant), so im forced to eat healthy anyway.

Anyway, my question is there is so much conflicting advice out there and i dont know what to do. I want a nice muscular physique, without hindering my Muay Thai performance (or even helping it). How do i do this? I used to go gym years ago, and my body responded best with full-body workouts. Do i follow a bodybuilding hypertrophy approach, strength training, powerlifting, strength&conditiong??? i've been dropping a bunch of fat because i've fixed my diet, and im starting to look super skinny in my regular clothes, so i imagine my natural (bulked up) weight is going to be around the 95kg+ mark?

If you could recommend, or help me build a routine i would be really grateful. I'm sick of having this terrible physique, and i want to make a change but i dont know where to start.

Thanks in advance for the advice
A.

 

[vision1]

How often are you at your muay thai gym?
Almost any proven program will work. Just pick one that appeals to you.

 

[GrimReaper]

How often are you at your muay thai gym?
Almost any proven program will work. Just pick one that appeals to you.

I'm go to the Muay Thai gym once a week for now. I do my Muay Thai training at home too cus i have a bag that i can practice my kicks and stuff on. My coach said to only have one session a week for now cus im a beginner, but in the next couple of months i hope to go a lot more.

When u say to pick any proven program, do u mean hypertrophy based, or strength based?

 

[vision1]

I'm go to the Muay Thai gym once a week for now. I do my Muay Thai training at home too cus i have a bag that i can practice my kicks and stuff on. My coach said to only have one session a week for now cus im a beginner, but in the next couple of months i hope to go a lot more.

When u say to pick any proven program, do u mean hypertrophy based, or strength based?

Weird that he’d suggest less training for a beginner.

I mean either, whatever you prefer. As a beginner you’ll improve on any 3-day per week full body program. That leaves you time for muaythai as well.

 

[GrimReaper]

Weird that he’d suggest less training for a beginner.

I mean either, whatever you prefer. As a beginner you’ll improve on any 3-day per week full body program. That leaves you time for muaythai as well.

Yeah i think its cause of the learning curve. He said because theres so much to learn as a beginner, he doesnt want to give me too much info at once. And wants to make sure im picking it all up. Not sure, i want to go as often as i can, because i genuinely enjoy it. I done boxing before and lasted about 2 weeks before i was bored.

Sounds good to me. Il have a look at some routines, appreciate the help

 

[ROcknrollracing]

Strength training+Muay Thai+aerobic capacity development

maintain bodyweight but get strong and your physique will change

 

[cincymma79]

Strength training+Muay Thai+aerobic capacity development

maintain bodyweight but get strong and your physique will change

Basically this. Are you training to be better at kickboxing or for aesthetics? If it’s the first I’d focus on explosive movements if it’s the second just pick up any bodybuilding program.

 

[dittohead84]

Exercise 5 days a week for a few months and that'll begin to change. Don't over do it but you have to exert yourself a bit. Lift, sprint, swim etc. The body will harden up

 

[LooyStLouis]

Go train and stop asking fucking questions. If you wait for the perfect online program to start training, you'll be skinny, fat and out of shape. You are not a specialist and you don't need specialized training.

You need to run, jump, swim, lift, and exercise. What the fuck do you think is special about you? You're an out of shape begineer. You aren't a specialized athelete. You aren't an athlete yet. Just go train. If you are waiting to start until you know enough that you won't have to sweat or take time, just buy a bag of Cheetos.

You need someone to show you how to do a pushup dude?

 

[Poon Goon]

Go train and stop asking fucking questions. If you wait for the perfect online program to start training, you'll be skinny, fat and out of shape. You are not a specialist and you don't need specialized training.

You need to run, jump, swim, lift, and exercise. What the fuck do you think is special about you? You're an out of shape begineer. You aren't a specialized athelete. You aren't an athlete yet. Just go train. If you are waiting to start until you know enough that you won't have to sweat or take time, just buy a bag of Cheetos.

You need someone to show you how to do a pushup dude?

You should tell him how hot it is outside when you run and how much you run in that heat

 

[LooyStLouis]

You should tell him how hot it is outside when you run and how much you run in that heat

You sound fat. Always cool to meet a fan.

 

[GrimReaper]

Go train and stop asking fucking questions. If you wait for the perfect online program to start training, you'll be skinny, fat and out of shape. You are not a specialist and you don't need specialized training.

You need to run, jump, swim, lift, and exercise. What the fuck do you think is special about you? You're an out of shape begineer. You aren't a specialized athelete. You aren't an athlete yet. Just go train. If you are waiting to start until you know enough that you won't have to sweat or take time, just buy a bag of Cheetos.

You need someone to show you how to do a pushup dude?

Fair enough man, you do speak some facts there.

 

[Volador]

Hey guys,
I'm new to the forum, and had a look around the FAQ's, stickies and even seen some other posts for some advice, but its not quite what im looking for.

I'm new to Muay Thai, and i want to take it seriously. I'm currently 6 foot 2 with a terrible physique. I am badly skinny fat weighing in around 84KG. I don't have any muscle anywhere yet a bunch of fat around the midsection. my diet is now spot-on and i'm comfortable with maintaining my diet. i just found out im coeliac (gluten intolerant), so im forced to eat healthy anyway.

Anyway, my question is there is so much conflicting advice out there and i dont know what to do. I want a nice muscular physique, without hindering my Muay Thai performance (or even helping it). How do i do this? I used to go gym years ago, and my body responded best with full-body workouts. Do i follow a bodybuilding hypertrophy approach, strength training, powerlifting, strength&conditiong??? i've been dropping a bunch of fat because i've fixed my diet, and im starting to look super skinny in my regular clothes, so i imagine my natural (bulked up) weight is going to be around the 95kg+ mark?

If you could recommend, or help me build a routine i would be really grateful. I'm sick of having this terrible physique, and i want to make a change but i dont know where to start.

Thanks in advance for the advice
A.

If you don't have much of a base level of lifting you could start with a full body program that introduces you to different rep schemes, some cardio and some big basic compound movements, which will stimulate growth in the largest amount of muscles in the least amount of time and give you a broad base of experience in different settings. Once you have some experience you can go into a more specialized program.

I did this when getting back into lifting some years ago and it was good:

https://www.barbellmedicine.com/blog/the-beginner-prescription/

That will get you through the first 4-12 weeks of training or so. The exercises can be swapped according to your preference and access to equipment. Once you stop making easy beginner progress (this means the period your lifts go up almost every week), you might have a more accurate idea of what kind of program you'd like to do depending on your goals. For MT, you might want something that blends higher rep lifting, maybe more exercise variety, and conditioning. If you mainly want to gain muscle, you might want to do a hypertrophy focused program with higher volumes and some isolation work. Either way, I'd go through a broad basic progression first like the one posted above without any specific goals, just to introduce yourself to the major lifts, see what you like, make a habit of going to the gym, gain some muscle, learn how progression works, how to regulate loads and fatigue, etc.

 

[LooyStLouis]

Fair enough man, you do speak some facts there.

Trust the process and just start exercising dude. You'll learn a lot along the way. It doesn't have to be fancy or impressive just start.

 

[wufabufa]

Celiac here too. Don't fool yourself bro, your diet isn't automatically healthy now that you can't eat traditional baked goods or pasta. Plenty of trash out there to eat.

 

[Fahcough]

Celiac here too. Don't fool yourself bro, your diet isn't automatically healthy now that you can't eat traditional baked goods or pasta. Plenty of trash out there to eat.

Went from Walmart having 1 section on 1 shelf 7 years ago to entire new grocery stores catering to it. Everyone is allergic to glutten now.

 

[wufabufa]

Went from Walmart having 1 section on 1 shelf 7 years ago to entire new grocery stores catering to it. Everyone is allergic to glutten now.

You could skip the gluten free aisles and head right to the dairy section or the snack aisle and buy endless amounts of ice cream, cheetos, doritos, and potato chips.

 

[GrimReaper]

Celiac here too. Don't fool yourself bro, your diet isn't automatically healthy now that you can't eat traditional baked goods or pasta. Plenty of trash out there to eat.

Oh yeah 100%. Im a vegetarian too, so my meals now just consist of rice and potatos for my carbs and then just different types of beans and legumes. Thats all i eat for 3 meals apart from either GF cereal or Oats in the morning. But i 100% get what u mean.

 

[Poon Goon]

You could skip the gluten free aisles and head right to the dairy section or the snack aisle and buy endless amounts of ice cream, cheetos, doritos, and potato chips.

 

[Smato_rules]

I’m in the camp that thinks you’re under muscled, not skinny fat. I’d do a classic heavy light medium split with the power lifts since it would fit in nicely with Muay Thai training. And eat as much lean protein as possible along with a lot of carbs around training time. But I’m not particularly sn expert or anything