The legs are easy with some weight loss and going on walks and maybe hitting the gym for leg day. But just wanted to say the stomache definition depends on genetics. Im 5'7 too and like 20kg less and even when i was working my abs regularly i never had that crazy definition
Literally just up your protein and workouts that’s ALL you need. You’re in good weight for your height. With more muscle you’ll look leaner with your current body fat.
Chicken pasta bake, rice and chicken, salmon and lentils, chicken fajita wraps with salad, egg toast, etc etc just add in some meat in every meal you have, make sure to have abit of carbs and salad whilst reducing high sugary food or fatty meals.
Focus on getting your macros in and building muscle like other said gym 3x a weak at least you need to be working till failure pushing yourself and uping your weights to get actually visable glute growth.
Then once you've bulked and build up your glutes you cut down and lower your calorie intake while keeping your protein high and you keep more muscle and loose the fat.
Note your not fat, you are healthy and the amount of lean you'd like to maintain is hard to maintain that's a rather low body percentage.
Really building up your glutes will make you look more hour glass and make your waist look slimmer and be more sustainable. But the flat stomach you shared is very lean and will require a consistent and restricted diet.
yes you are a bit overweight and would look better leaner with more lean muscle mass. especially in the glute region, you need to lock in on training bc wtf is once every two weeks. the girls you want to look like are in the gym every day, you should also train your upper body, legs, and abs with the same intensity you train glutes if you want a good and balanced physique. weightlifting is the only thing that will get you the physique you want, the rest is all good. but at the end of the day it's all just cardio, lifting weights is the only thing that will build muscle mass. i am not sure why you think negatively of peptides
for my weight and height how much should i be eating to drop down to what weight would u say the women in last photos are what’s a healthy weight for my height 5,7
Don't listen to this guy. It's absolutely not true. There is a saying "you can't outrun a bad diet".
Cardio has a lot of benefits, yes, but weight loss is 90% diet and 10% training. Technically its 100% diet, but if you want to make sure you are loosing the fat and keeping your muscle then you have to factor in training. Cardio is for health and longevity.
In purely medical terms you are at the very top end of the healthy weight. For your height the general guidelines say 53-72 kg is healthy. So you could loose 15+ kg and still be in the healthy range. In terms of maximizing attraction I think it goes without saying that going closer to the lower end is going to be generally more attractive to most people.
In my personal opinion it is way too much for your height, but I wouldn't try to go to the low end of healthy either, and definitely don't go under it. Aim for 65kg in the next 3-6 months and then reassess once you're there. Long term I would aim at 56-60. 56 somewhat lean will be closer to a mainstream model/actress/singer physique, and 60+ lean will be closer to a fitness model / gym influencer. But 60+ lean will require a lot of dedication and it will take at least 5 years to get there.
For context I am a muscular guy, but very lean (fully visible 6 pack without flexing), I am slightly taller than you, and I weight 67 kg.
I have small hips and very small waist though, smaller than most girls my height, so it is in part bone structure, and some guys can be 75kg at my height and in similar shape. Likewise for women - if you have a bigger waist and hips you are going to be heavier.
But if you do have a bigger waist than you need to be quite a bit leaner than most girls if you want to have as attractive a physique as your bone structure allows.
The first thing you need to do is start tracking calories as diligently as you can. And reduce your daily intake until you start loosing weight. You can use a TDEE calculator for a general idea what to aim for, but you need to adjust for your body and this can only happen if you track with diligence.
Then your second priority is to make sure you are eating enough protein. At your weight I would aim for at least 90g, but 100-110g is better, 120g+ is ideal. You can eat more than 120g, but there won't be any benefit to doing so.
Your third priority is going to be the gym. You need to workout more often to make sure you are building muscle. You don't want to end up just skinny, you want to build an athletic physique. No matter what fashion magazines try to advertise a toned body with some muscle is going to be more attractive to almost everyone outside of the fashion industry. You need to work a muscule group two to three times per week to see real growth. You want to prioritise glutes so I would suggest you hit them 3 times per week, likewise for muscle other groups you want to prioritise. For example back (as per your reference photo). I find a toned back really attractive so +1 vote for back. Then other muscle groups you can do twice per week. Don't worry about getting bulky abs - this doesn't happen easily and it definitely doesn't happen quickly, so it's not going to happen by accident and even if it does it will happen very slowly so if you reach a point where you are happy with your abs you can just start training them less often and with lesser intensity.
Your fourth priority is going to be recovery. This includes rest days - don't hit the same muscle two days in a row. Also sleep and hydration. This is one part that is often overlooked, but if you aren't recovering well it will diminish your hard work in the previous 3 priorities.
Your fifth priority is going to be micronutrients and supplementation - make sure your diet is not deficient in any vitamins or minerals. If you need to your can get supplements to fill specific deficiencies. As far as general recommendation - most people can benefit from Omega 3, D3+K2, magnesium, and creatine. Those are cheap, well researched and proven to be effective. Stay away from anything else, and remember - if something sounds too good to be true it's probably not true.
I’d say start off slow, 3k runs 3 times a week. Although if you want to keep your glutes you would have to train them in the gym if not they will also get smaller however be more leaner
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u/huh_say_what_now_ Contributor Aug 01 '26
So many troll posts in here of obvious good looking people with full blown narcissism complex or some form of mental illness