You are what you eat

I was chatting with one of my client just now when he said "My ex pt tells me to eat, eat & eat to get big".
I must say that if you eat a lot (dirty food), you won't definitely look how you desired.

"You are what you eat"
How true this phrase it.

I will cover a few that are typical in Singapore.

Please note that i will not be including detailed training & diet in this article. I won't be speculating if they use steroid too. Please do note that it's possible to achieve without any steroid.

Workout Quality & Volume
Elites - Professional.
Decent - Not good enough to go top, but not bad enough to achieve what most want.
Lousy - probably some bicep curls or a 40minute jog 1-3 times weekly.

For ladies

Skinny!

Achieve this body by eating an apple a day. Just pray that you won't fall before reaching this stage. (Death in extreme circumstances). This group of people may or may not exercise.

A case of serious malnutrition probably.

Skinny but flabby

A typical lady's body walking down Orchard Road. They may look skinny or lean with clothings, but there are a few flabby area. Mainly tummy, hips, arms and thighs.

Lousy or no workout.
Typical 3-meal a day with low quality calories.
Not forgetting supper or snack.

Very lean!

This body is very lean. She has quite a bit of muscle there. Training wise, it has to be between decent and elites. Very clean diet, at least 90% quality calories. My clients' opinions think this lady has too little body fat though.

What most desired

It's just what most my female clients tell me anyway. They want to look "non flabby" and "not bulky". This body is achievable with decent training (achievable with me) and smart eating. By smart eating, i will say it's 5-6 small meals with good quality calories. You are allowed to eat "cheat meal" probably once or twice a week.

If you notice, this body is very close to "lean and toned". Just eat more than "lean and toned".

Fat
I won't be putting any pic down here. From skinny but flabby, add on a few years of age, one will probably look like "fat" now. Very common for girls who started working in the office upon graduation.

For Guys

Skinny!

This is just another case of malnutrition.

"Small & lean"

This body is not small in reality. It's probably close to 70kg with 8-12% body fat. This body is achievable with decent training and smart eating.

The real "small & lean"

Bruce Lee will be a very good example of small and lean.

Dirty bulk

I call this kind of body "dirty bulk". In reality, "dirty bulk" is much bigger. Probably more muscle at least 18-20+% BF.

If one were to train (lousy to decent) and do not care what he eats, this is the kind of body you will get. You can look big with shirt on, just need to live with the tummy that you have.

This is what i really meant by just "eat, eat & eat." If you want better example, just go to a gym and see people who train like a "pro" to you. They look big, but they have a tummy, bodyfat at least 20%. (Not applicable to people who train for strength)

Brad Pitt in "Troy"

This body is nice! I heard somewhere that this body is around 190 pounds. That's about 90kg. This is achievable with decent to elites training with lots of clean food. (More than "small & lean" above)

Bodybuilder

This bodybuilder's body. It's the hardest to get. Eating a lot of clean & quality food is a must. (More than BP in Troy) Knowledge, passion & discipline are just 3 of the many criteria needed.

Fat (Same as ladies)
I won't be putting any pic down here. From skinny but flabby, add on a few years of age, one will probably look like "fat" now. Very common for guys who started working in the office upon graduation.

I think i have covered most of the types of body that is more typical to newbies. Hope this article helps.

Disclaimer: The following pictures are taken from the internet. I am not related to them. If you are (or your friend is) in any of the picture, or if the picture has copyright. Please contact me to remove the picture.