Workout Routine: Build a Bimbo

NOTE: this was a workout plan/research that I conducted for someone looking to “bimbo-fy” themselves – their stated goal was to be more “bimbo-like”

Ideas

GOAL:

• Gain muscle and strength
• Become bimbo
• Gain self-esteem and confidence

MEASURE:

• height
• age
• weight
• maybe DEXA scan?
• photos: good “standard” lighting & flexed and unflexed
• fat caliper measurements
• tape measure
  • Male: “Adonis Index”
    • https://ironbuiltfitness.com/the-perfect-male-body/
    • https://trustyspotter.com/blog/perfect-male-body-measurements/
    • https://www.drworkout.fitness/perfect-male-body-measurements/
  • Female:
    • https://www.hourglassexpress.com/blogs/news/how-do-you-define-the-perfect-hourglass-body-shape-measurements-and-more
    • https://herhaleness.com/body-measurement-chart-for-women
    • RESEARCH MORE: waist, butt, and arm trainers?
      • https://www.webmd.com/a-to-z-guides/what-you-need-to-know-about-waist-trainers

Light Calisthenics & Stretching during work

Lifting: Mon/Tue/Thu/Fri from 0730-0930 (2hrs for travel/walk, warmup/stretching, lifting, and shower)

• daily caffeine dosage on workout or work days only (Mon-Fri) 100mg before workout
• creatine stretching/warmup routine
• rip off a Stephanie Buttermore routine and simplify or focus on ass
• squats and ass 2x/week in 10-15reps/set range for hypertrophy
• make compatible with home or gym
• MAX of 5 lifts per workout for simplicity
• Schedule and plan monthly compliance rewards (unrestricted cheat days) RESEARCH MORE: nerd neck and posture fix like facepulls or posture correctors (tape or brace)

Make spreadsheet tracker for lifting

Walking: offdays or everyday – no distance goal just morning

Diet: healthy whole foods

• Make eating schedule to eat 3x/day & use phone alarms for first [few] weeks during workweek (Mon-Fri)
• Breakfast: 0930-1000 (before or during 1st work meeting)
• Lunch: 1300 (before nap)
• Dinner: 1800 (before outdoor activity)
• protein shake/day : 50g/shake minimum
• 1 dark chocolate serving allowed per day after DINNER ONLY
• snack trays
• CALORIE COUNT/LIMIT “bad” foods to 200 cal/day

HOMEWORK FOR BIMBO:

• create “Bad Bitch” hype workout playlist of 1-2hrs of music
  • additionally, select a few pre-made workout playlists that you like
• buy gatorade (1 Liter) workout bottle
• select protein powder that you enjoy, jives with allergies, and will help hit 50g/shake
• pick role model/bimbo as well as define “bimbo” for yourself to keep it healthy, authentic, etc.
  • Samples to filter:
    • https://www.dailystar.co.uk/real-life/bimbo-reveals-what-looked-like-26760722
    • https://www.reddit.com/r/BimboficationJourney/ :: somewhat on the “extreme” side but can help with clarification of goals
    • https://www.pinkbimboacademy.com/pink-bimbo-academy-campus/