whether you’re looking for the lean, fit physique model/Hollywood look or the huge Mr. Olympia look, the path you take is the same… success in physique transformation comes with consistency and intensity in both training AND eating. the difference with going for a smaller physique is that you stop pursuing a bigger physique sooner than if you wanted a Mr. O physique.
train as hard as you can to progress as often as possible in the gym, whether it be more reps, more weight, less rest, more speed, better feel, or any combination of these factors. DON’T MISS TRAINING SESSIONS if you can help it. the list of legit excuses to miss a session is pretty short.
eat as much as needed to keep progressing. DON’T MISS A MEAL if you can help it. with all the shakes, protein bars and different ways of preparing and packaging food, the list of excuses for missing a meal is pretty short.
follow any intelligent, well-designed program from the stickies here or the other boards, 531, WS4SB, WHATEVER as long as YOU didnt design it. you can make smal tweaks to an established program to better fit your needs, but often when beginners design their own programs, they’re basically tripping themselves up, either by missing a particular movement or muscle group, or by arranging lifts in such a way that they don’t recover enough from one training session to the next.