toji fushiguro physique.
Have you ever looked in the mirror and felt just average? You’re not alone my friend. The dream of achieving a physique like toji fushiguro seems unrealistic.
But what if I told you that it is likely possible? This guide is your roadmap from just an average guy to look like shredded Toji. We will give you guys a simple breakdown on how to achieve the body & look like Toji.
Toji’s Fushiguro physique attracts me because it has an athletic look without being too bulky. In real life, Toji’s body looks more realistic.
Thus, we’ll cover all the steps that you need to know in this guide to get the same chiseled shredded body as Toji Fushiguro.
So let’s dive in as we reveal secrets to a Toji Fushiguro physique, step by step in our ultimate guide.
Table of Contents
The Road Ahead
Setting out to build a shredded body like Toji Fushiguro demands commitment, perseverance, and a well-defined plan.
Like toji fushiguro physique, you too can change your physique and being by knowing the hurdles ahead, prioritizing consistency, and setting reasonable goals.
Calories according to body Type.
Let’s take a look at the diet first. Due to toji fushiguro physique, he has a low body fat percentage.
Skinny body
So building muscle should be your first priority if you are a skinny person.
You can find your maintenance calories to help with that. Go ahead and start your journey to lean bulk by adding 200 more calories to that.
You will gradually gain muscle and build out your physical frame through training lean bulk.
To avoid fat gain, we are just adding 200 calories to your maintenance calories.
Applying this overtime can help you achieve your objective of looking like Toji Fushiguro. By helping you build a lean, muscular physique.
Fat body
On the other hand, if you are overweight, you should try to reduce that weight by eating well and exercising.
Calculate how many calories you need for maintenance, and then remove 200 calories from that number.
Our plan for calorie control does not involve reducing 500–1000 calories per day because doing so would just result in muscle loss. Here, we’re going to go slowly.
Reducing your calorie intake gradually will help you get leaner and decrease body fat over time.
You do not have to track or keep to a tight calorie count every time. Just be aware of the number of calories you consume each day.
Skinny Fat body
If you’re skinny fat, you can do either:
- Lean in bulk.
- Eat at maintenance.
I would not recommend you to cut fat since your focus should be on building muscles.
Eating Order
If you want to build muscles, then make sure to eat between 0.8 to 1 gram of protein per pound of your body weight. This is the general range needed in order to build muscles.
Diet & Nutrition.
You should eat whole foods as part of the diet. These are some foods you have to eat. Additionally, they are affordable, so you can complete this task without worrying about money.
For Protein : You will eat chicken, eggs & egg whites, greek yogurt, cottage cheese & whey protein.
For Carbohydrates: Oatmeal, bananas, apples, brown rice & sweet potatoes, Nothing to processed foods.
For Fats : Olive oil, avocado’s, peanut butter. That pretty much covers the diet to achieve your physique goals.
Effective Training Program.
So we’re assuming that you are completely new to the gym. So we are going to break this down very simply to you.
At the gym there is two types of lifts
- Compound lifts
- Accessory lifts.
You should do eight to ten reps of your compound lifts. The only goal of your compound exercise should be to build up your strength.
You need to perform 8 to 12 reps of every movement when performing accessory lifts. Avoid using a lot of weight during these lifts. since your complex movements have already exhausted you out.
In other words, you should perform 12–20 sets a week to gain muscle. Additionally, you must work out every muscle group twice a week.
A push-pull leg day routine is what you should follow if you want a body like Toji fushiguro.
Push Day.
Chest
Targeting your upper chest is the key for getting an athletic chest, as seen by Toji’s physique. This simply creates the illusion of a large chest. It pops more than usual as a result.
Perform 4 sets of eight to twelve reps of chest flies to increase the volume in your chest.
Shoulders
Toji has big shoulders as well. You should target all three shoulder parts to optimize growth if you want broad shoulders.
Shoulder presses are the ideal workout for targeting the front shoulders. Do 4 sets of 8 reps.
You must perform 4 sets of 8 reps of dips to target your triceps.
To grow the shoulder’s center. Just go for the lateral raises. It’s an accessory movement so go for 4 sets of 8 to 12 reps .
The last side of your shoulders is your rear delts. To target rear delts, You should do cable pulls for 4 sets of 12 reps.
Pull day.
V-Taper Back
Here, toji fushiguro physique got that V taper back. Exercising to achieve a V taper look, it’s best to do pull ups for 4 sets of 6-8 reps.
If you can’t do pull ups head to the pulling machine then I would suggest you to just try everyday to increase the strength to do pull ups.
Because with the help of pullups you really gonna see your back get wider which will help you to achieve that V-taper look of toji fushiguro physique.
To build up the thickness of your back you should do barbell rows with this you just go with 4 sets of 8 to 10 reps. If you got that V taper back & you are dressing well then it will boost your confidence on the next level.
Biceps
For targeting the biceps you just have to do standard bicep curls for 4 sets of 8-12 reps.
Traps
Another strength in the toji fushiguro physique is his powerful traps. The best exercise for building traps is doing shoulder shrugs for 4 sets of 8-10 reps.
Forearms
For your forearms, you should do forearm curls for 4 sets of 12 reps.
Legs Day.
The best leg workouts are going to be squats that’s going to build up your hamstrings, your quads & your glutes. You’ll do that for 4 sets of 8 reps.
You can also do deadlifts for 4 sets of 6 reps. If you go to the gym then you can also do leg press machines & if you do workout at home then you can do lunges to hit the legs.
To build calves you should do calf raises for 4 sets of 20 reps.
Abs
For abs you should do leg lifts for 4 sets of 12 reps. Some other great abs exercises to blow up your obliques.
- Russian twists.
- Ab roller
- Side plank
- Mountain climbers.
By diversifying your routines and pushing your limits, you can build a physique that reflects toji fushiguro physique.
Habits and Recovery.
You want to perform progressive overload, this is where you either change the weight of your movements or you increase the no. reps you performed during your exercise.
Rest and recovery are often overlooked but crucial aspects of muscle growth and overall well-being. For recovery you should get 7-8 hours every night.
Conclusion.
In the end, A journey towards a shredded physique like Toji Fushiguro’s can be incredibly fulfilling. To get toji fushiguro physique you want a low body fat percentage.
In order to get there focus on eating whole foods, eat between 1 gram of protein per pound of your body weight.
For training make sure to hit each muscle group two times a week & do progressive overload at the right intensity of your workouts. Rest & recover your body by getting sleep for 7-8 hours every night.
Remember, progress takes time, patience, and consistency, but the results are worth the effort. So don’t give up.
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