We’re finally doing Garou!! One of the most popular characters from the One Punch Man anime. Not only for his personality and fighting abilities but for his insane physique. Ever since they first introduced him to the series he has become an integral part of the story line. Now without wasting much time we’re gonna immediately get into his diet and workout routine
Diet
Now one of the most important things to note about Garou’s physique is that he is extremely lean while also packing a pretty decent amount of muscle. If I had to guess, his body fat percentage must be around 5-6%. For some of us that might be a little too lean and we can choose to hover around 8-9% body fat instead. Although that’s not as lean as Garou you will still have a body that stands out with plenty of muscle definition. Follow some principles given below in order to get your diet correct.
For someone who’s overweight:-
-Eat in a 200-300 calorie deficit
-0.8 gms of protein per pound of body weight
-Drink 2 litres of water regularly (No sugary drinks)
-No Snacking. Keep a set no. of meals whether that’s 2, 3 or 5.
For someone who’s underweight:-
-Eat in a 200 calorie surplus
-0.8-0.9 gms of protein per pound of body weight
-Drink 2 litres of water (No sugary drinks)
-No Snacking.
Cool tip:- There are several meal plans you can follow. Ask ChatGPT to formulate a sample diet plan for you. You can tell it your requirements like Intermittent Fasting, 3 meals a day, 5 meals a day, vegetarian, vegan, carnivorous, etc.
Workout
Now we’re at the best part. But it’s important to note that your diet and workout go hand-in-hand. Just taking care of one them will not get you the results you want; especially for a physique like Garou.
With that being said I’m gonna give you a killer workout for a physique like Garou. We’re gonna be doing a 5 day split.
Weekly Split
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Upper Body
Friday: Lower Body
*Cardio everyday post-workout.
Cardio:-
30 Jumping Jacks
100 High Knees
100 Butt Kicks
10 Jumping Knee Tucks
x3-5
Push Workout:-
5 Push-ups
5 Diamond Push-ups
5 Bodyweight Skull crushers
5 Dips
5 Push-ups
x3
Pull Workout:-
3 Pull-ups
3 Chin-ups
5 Australian Pull-ups
5 Australian Chin-ups
x3
Legs
10 Squats
10 Jumping Squats
10 Jumping Lunges
30 Sec Squat Hold (Horse Stance)
Upper Body:-
5-10 Pull-ups x2
10-15 Decline Push-ups x3
5-10 Chin-ups x2
10-15 Push-ups x3
10 Australian Pull Ups x3
10 Dips x3
Lower Body:-
10-20 Forward Lunges x3
10 Bulgarian Split Squats (Each Leg) x3
15 Hindu Squats x3
20 Incline Hip Thrusts x3
There you have it! Hope you guys enjoyed and be sure to comment your experience or any questions you have!
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