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5 steps to build a perfect male physique
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5 steps to build a perfect male physiqueThere are certain proportions that make a man appear more attractive, strong, and
masculine. This concept, known as the divine proportion, golden ratio, or Adonis ratio, has
been observed for centuries. It is based on numbers associated with the Fibonacci sequence
and is applied to the male physique. One key proportion is having shoulders that are 1.6
times the circumference of the waist.
Contrary to popular bodybuilding ideals, it's not just about looking as bulky or muscular as
possible. A more natural look is preferred, as the hulk-like appearance achieved through
steroid use is not sustainable or desirable. To achieve and maintain the ideal male physique,
it is important to start with a close look at your diet.
Diet
If your waist is a key measurement for the ideal masculine frame, then it's evident that eating
pizza, ice cream, and junk food every day will not help you achieve the body that is generally
considered attractive. To get and stay lean, it is best to primarily eat real, single ingredient
foods while avoiding processed foods, refined grains, and sugar.
Some examples of natural single ingredient foods to include in your diet are:
All green vegetables
Non-starchy vegetables like cauliflower, carrots, and bell peppers
Fruits like berries, apples, watermelon, and avocados
Protein sources like chicken breast, ground turkey, fish, shrimp, eggs, lean ground beef, pork
tenderloins, and lean cuts of steak
For vegans, options include seitan and tofu
Filling carbohydrates like oatmeal, brown rice, potatoes, sweet potatoes, yams, beans, black
bean pasta, and quinoa
Oils for healthy fats like avocado oil, olive oil, and coconut oil
If you primarily stick to these types of real foods and prioritize getting 0.7 grams of protein
per pound of body weight daily, along with consuming plenty of vegetables, you will naturally
move towards a slimmer waist that is more in line with the golden ratio. Tracking calories
may not be necessary if you focus on natural, filling, and nutrient-dense foods.
Exercises
There are a few key exercises that you should focus on to develop an attractive, masculine
physique. These exercises target different muscle groups and can help you achieve the
desired look.
The key exercises include:
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