5 years ago

Perfect Male Physique: The Busy Man’s Guide To Developing A Sexy Body

perfect male physiqueThe perfect male physique. What every man wants deep inside.

No reason to argue about it.

If you were given a choice between a fat, weak and sloppy physique compared to a real masculine, jacked and strong body – you would pick the 2nd.

I don’t know a man who would prefer the 1st option.

Then, why are so many men imprisoned in bodies they don’t like?

What you see everywhere is overweight and flabby males with no hint of self confidence. Or skinny and weak men full of doubts and insecurities.

Men without respect for their physical appearance.

It doesn’t have to be that way.

You could get the perfect male physique, if you followed the right plan.

And worry no more, because I am going to hand it over to you.

When you are done with that, you will finally have a physique you can be damned proud of.

Aren’t you tired of repeating excuses like “genetics” and “no time” over and over? 

You are.

I was like that when I was younger. Do you know what I learned?

That these excuses were not real.

It wasn’t my genetics or my limited time that kept me from having a muscular, masculine body.

perfect male physique

The only thing that kept me looking like a skinny wimp (left picture – old me) was the excuses I created.


As Jordan Belfort wisely said:

Consistent work = Consistent results.

Having a great, strong, masculine physique is one of the best gifts you could ever make yourself.

And it all starts with stop saying excuses like:Ev

“I have bad genetics”


“I don’t have time”.

Just keep reading, and rest assured that if you follow my plan you are going to get closer to the perfect male physique day after day.

Perfect Male Physique: The Busy Man’s Guide To Developing A Sexy Body

I am super busy.

I write for Dare and Conquer. I write for DamianProsa.com.

I run a Fiverr Business.

At the same time I am working my way up to becoming a professional dancer, read books every day and try to have a decent social life.

Do you think that all these things stop me from building my body?

Hell, no.

I take care of my diet as well as exercise to build a jacked, strong and sexy physique.

But, I accomplish that doing only the bare minimum needed.

What’s the bare minimum?

Lifting just 3 days per week.

And before you start commenting that you can’t build a great body with just 3 days a week, let me bet $1000 that you will get a MUCH better body compared to 0 days a week.

That’s why I said you have to do the “bare minimum”.

And for heaven’s sake – stop seeing life as black and white. If you think that 3 days is not enough, then fine, have more workouts!

Saying that 3 days are not enough when you are doing nothing is a loser’s mindset.

I didn’t say that you are going to be the next Arnold Schwarzenegger with only 3 weekly workouts. But you are going to look great.

Can you see the muscle density in my back?

It’s thick.

It looks strong and muscular, even though it’s not “huge”. Anyway, I don’t want to be huge and out of proportion.

I believe in having a lean, muscular and strong body like that of the ancient Spartan Warriors.

Lean and mean. And strong.

If I get results in just 3 days a week, why couldn’t you also get results?

Being busy is not a valid excuse. I am incredibly busy and still find time to lift weights.

After all, what you have to look for is a program that fits your lifestyle.

That’s the most important.

And if you are really busy like I am, a 3-day per week split is an excellent choice.

Hence why this guide is called The Busy Man’s Guide To Developing A Sexy Body.

If you are busy with college, school, business or anything you still owe yourself to take care of your physique.

And you can do that in just 3 days a week (to start with – you could have more workouts later on).

So, let’s get into it!

Perfect Male Physique:

The Busy Man’s 5-Step Guide To Developing A Sexy Body

1. Busy Warrior’s Training Routine

That’s the first step to a perfect male physique.

You have to get the right program, as not all programs are created equally. There are many training protocols online, yet not all of them will work so well.

No matter what training program you choose, you want to make sure of one thing.

That’s the most significant of all.

It’s called “Progressive Overload”.

In simple terms, you have to lift more weight or do more reps (or both) in every workout.

Only when you do that, you will allow your muscles to grow.

I know it may sound obvious, but believe me – I see so many people wandering in the gym without keeping that in mind.

Download the Evercopy app on your phone. It’s free. If you are old school, get a training notebook.

Write down your program there to keep yourself accountable.

For instance, let’s say you begin your workout with 3 sets of bench press.

1st Set: 8 reps x 90kg

2nd Set: 7 reps x 90 kg

3rd set: 7 reps x 80 kg

Then, the next time you have to increase 1) the weight 2) the reps or 3) both.

You check your notes, see what you wrote the last time and you know exactly how many reps you have to do. And how much weight you need to lift.

So you do the following:

1st Set: 8 reps x 90kg

2nd Set: 8 reps x 90 kg

3rd Set: 7 reps x 90 kg

You just increased your reps in the second set and the weight in the 3rd set.  If you do that every single time, you will INEVITABLY become bigger and stronger.

Sure, you might face some workout plateaus. But you can overcome them.


Now, a logical question would be: “What training routine should I follow?”

As I said, there are tons of free programs online.

However, if you want to save yourself the hassle of searching, there is a shortcut.

I spent some extra time to create a free PDF for all my D&C readers.  It includes the routine, I followed to put on 38lbs and go from skinny to muscular within a year of training.

“Grab Your Free Muscle Building Routine For Busy Warriors” Click here for instant access to Damian’s Muscle Building Program

Beyond that, I would recommend checking out Greg O Gallagher’s books Aggressive Fat Loss & Superhero Bulking.

The Aggresive Fat Loss is ideal if you want to lose weight and burn fat.

On the other hand, the Superhero Bulking is for building muscle while minimizing fat gain.

2. Busy Warrior’s Nutrition Protocol 

People in the fitness industry obsess about macronutrient intake.

Low-carb. Low-fat. The Atkins Diet. Paleo Diet.

Ignore all that fluff and keep things simple.

That’s all you need to know.

Don’t overcomplicate it. Especially if you are a busy man. Simplicity never killed anybody. It only saves you valuable time.

After all, most “diets” are totally unenjoyable and come with several disadvantages.

It’s better to keep a balance.

The rule you want to follow is the rule of balance.

Do NOT go too low on anything.

All macronutrients exist for a reason. Stop demonizing them, because all of them – fats & carbs & protein – are necessary for you.

3. Busy Warrior’s Meal Plan

The first thing you need to get right is your protein intake.

Whether your goal is weight loss or weight gain, it seems that 0.82 grams of protein per pound is the ideal amount.

The rest of your calories can come from both carbs and fats, because both are necessary for optimal performance.

Now, the exact amount of carbs and fats you are going to eat depends on your personal preferences and lifestyle.

Generally, you can eat whatever you want provided that a) you hit your calorie goal for that day and b) get enough protein.

For protein I recommend: lean meats, eggs and tuna.

For carbohydrates I believe the most fulfilling ones are potatoes and sweet potatoes.

Lastly, you can get your fats from nuts, olive oil and butter.

What’s more,  I highly recommend downloading the app MyFitnessPal and tracking your calorie intake (at least in the beginning).

4. Busy Warrior’s Weapons For A Sexy & Strong Male Physique

Until now, I have discovered two incredibly helpful diet tricks that always use, regardless if my goal is weight gain or weight loss.

A. Simplified Intermittent Fasting

Intermittent fasting is the tactic of skipping breakfast and extending your fast for several hours after waking up.

This has several benefits like improved focus, energy, mental clarity as well as nutrient partitioning.


There are three main reasons you want to fast in the morning.

Reason 1: IF boosts insulin sensitivity, thus making your body to better use the nutrients you provide it with.

As a result, the muscle building effect of eating 1 pound of steak and eggs after a 16-hour fast is much stronger.

For the sake of simplicity, you just want to skip breakfast and eat your first meal 4-7 hours after you wake up.

Reason 2: It saves you so much time on 1) Food Preparation and 2) Food Digestion.

When you eat, your body spends energy to digest the food. If you eat breakfast as well as another meal before your lunch, your body is constantly working to break down these foods.

Have you ever noticed that feeling of sleepiness and tiresome coming a little after eating?

When you fast in the morning, this never happens. You are alert, focused and ready to kick some ass.

IF is the best weapon for busy warriors.

Reason 3: It maximizes fat loss when you are cutting and minimize fat gain when you are bulking.

And helps you achieve your fitness goals so much easier.

B. Body Reboot

When you are in a caloric deficit, your body can get used to eating less calories.

Then, you plateau.

One thing you could do to avoid that as well as maximize fat loss is a Body Reboot.

All you have to do is to increase your calories and eat at your maintenance levels. Just get more calories than you were getting the days before.

This “reboots” your body and ignites your anabolic receptors so you can start seeing results once again when you switch back to a caloric deficit.

You can do the same when you are gaining weight and building muscle, by reducing your calories at or below maintenance.

I like to do that once every two weeks or once a week.

By the way, here is another cool trick:

5. Busy Warrior’s Attitude

There is one last thing to develop the strong, sexy male physique you want.

And this is probably the most important. I want you to train with the following mentality.

You can’t go to the gym and waste even one minute. When you are in the gym, you are in a warzone. It’s only you against the weights.

No texting is allowed, no social media, no speaking on the phone, no talking with girls.

Kill all the distractions and put the phone into airplane mode because you are at war!

When you are done, you are free to do anything you want. But no wasted minute is allowed in the gym.

There are so many fools who don’t see results and complain about it.

How can you build muscle if you are always occupied answering to messages or scrolling your Facebook timeline?

When you are in the weight room, you are at war, alone. Focus only the weights and nothing else.

Workout after workout, you will be getting closer to the perfect male physique.

Conclusion On “The Perfect Male Physique”

Don’t misinterpret my words. I don’t believe I have the perfect male body.

I am still far away from it, but nobody can doubt the long road I have travelled until now.

Developing the “perfect male physique” will take years as perfection is not something that can be achieved in a few months.

Yet, you can build a strong and sexy body that you can be proud of – and do it much faster.

Even if you are busy. And even if you are not genetically blessed.

Now, you have the blueprint.

All you have to do is to wear your warrior’s armor and put it into action.

Talk Soon,

Damian Pros

PS: What was your excuse and how are you going to change things now?

Let me know in the comments and then SHARE this post with your friends on social media to help them build a body they can be proud of!

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