If you follow this lifestyle, you can have the physique of an athlete (not very big). Your physique will look strong and athletic, and you will have some weightlifting experience (skills) to support your hard and dense muscles. Of course, you won't look like a strong bodybuilder. You will look slim and full of energy.
I don't belong to any commercial gym. I don't train in the local gym, and I don't like the atmosphere of the gym. I train alone in the garage at home. If you are willing to train hard, eat properly and sleep (lifestyle), then here is the formula:
Training+nutrition+rehabilitation.
Training:
Let's start with three multi-joint exercises. Give it this year, and then continue to do the top five. This will be a combination of strength weightlifting and Olympic weightlifting. These movements will create a beautiful and balanced muscle physique. Achieve your goal in 2-3 years. Hormone response is very important for gaining weight and reducing body fat. Adopt this lifestyle and follow the rules.
Nutrition:
I use full-fat food, fresh agricultural products and fresh water, supplement full-fat milk, eggs, nuts, seeds, fresh berries and fresh vegetables, and eat seasonal fruits in moderation. I cook! This is absolutely crucial to the final result.
Sleep and recovery:
This factor is also crucial to success. Observe the law of circadian rhythm and sleep accordingly: Circadian rhythm is a regular and daily cycle of biological processes or activities, including regular and predictable changes in hormone and ion levels in many cycles, as well as the control of sleep and awakening. Circadian rhythm is influenced by light.
This means that you must go to bed and get up on time. The best time to sleep is from 10 to 1 1 at night, and the best time to get up is about 9 hours later. The final result will depend on the intensity, quantity and frequency of sports training. Your genes will also determine the outcome. I train in the garage at home. I do weightlifting training.
Mansour's disclaimer:
After reading some of my answers, don't do stupid things and don't get hurt by lifting the weight of your big ass. This will make us both very unhappy. Before you do anything, please consult a doctor, a strength trainer and a common sense expert. You can see from some of my answers.