Help with improving pecs and abs

H

hm993

0
Hi, my physique is really lame, and I would just like to improve it slightly, nothing huge, just better definition. Here is a photo so you can get an idea of what you're working with.


I don't want huge pecs, or a six pack, I like my skinniness. I would just like to acheive a simple line down the middle of my stomach, and a little bit bigger pecs.

Thanks in advance.

And yes, my stomach is big because I just ate a rather large meal.
 
You will never get anywhere until you put on some muscle. Putting on muscle doesnt mean pecs and abs. To get to the point where you want to go you need to train your whole body. Not just mirror muscles. This is done by a ballanced resistance training program hitting all muscle groups and a good nutrition program.
 
So would running a mile every day and other cardio help get me started? I'm a complete noob at all of this, sorry.
 
Eat more food. Lots more food. Lift heavy weights.

Squat / Deadlift
Bench Press
Military Press
Bent over Row
Pull ups
Dips

Rest. Repeat.
 
And by the way, I'm guessing your trying to get ready for the beach this summer. Just to let you know, your pretty much too late for that. But can still make some good gains if you eat right and lift heavy and in 2-3 months should see some decent results if you worked hard.
 
Make sure its clean foods as well, there is a sticky in the nutrition section with some good stuff on it.

Running a mile and other cardio just wont cut it im afraid. You need to build muscle not drop fat.
 
You can't get better definition on bone. You need to worry about gaining weight and then worry about the rest in a year.
 
I'm afraid you can't "just get a sixpack". Like earlier mentioned in this post. You've got to get some more muscle on the whole, after which you can focus on the abs.

In the first few months working out you should see some good results if you watch what you're eating and work out regularly.
 
Phate

When you say lift heavy, do you mean lifting increased weight over fewer reps or hitting maximum weight at current reps.

For instance if I can bench 60kg at 10reps should I do 80kg at 6 reps instead?

I'm not the OP but advice on this may be useful, thanks. Trying to get an understanding of increasing size myself.
 
ChrisH said:
Phate

When you say lift heavy, do you mean lifting increased weight over fewer reps or hitting maximum weight at current reps.

For instance if I can bench 60kg at 10reps should I do 80kg at 6 reps instead?

I'm not the OP but advice on this may be useful, thanks. Trying to get an understanding of increasing size myself.
Click to expand...

When I say lift heavy I mean thats its got to be heavy enough to give you an ass kickin and it should take all your energy to complete the set.

Changing up your rep schemes and lifting heavier with fewer reps, or lifting lighter with more reps both are fine and can be great to over come a plataeu

"lift heavy" is intended to the people out there that are so used to doing light weights and not pushing themselves as hard as they can.
 
NBS 4life said:
You will never get anywhere until you put on some muscle. Putting on muscle doesnt mean pecs and abs. To get to the point where you want to go you need to train your whole body. Not just mirror muscles. This is done by a ballanced resistance training program hitting all muscle groups and a good nutrition program.
Click to expand...

Exactly. Not to mention you'll f uck ya posture over with muscle inbalances.
 
Thanks for all the help guys, and believe it or not, I eat so much. Way too much to remain so bony. My metabolism is extremely fast.


And no, I'm not trying to get a beach body because of the summer, I just kind of want a slightly better one, to improve my self confidence.

Also, MrCrooker, I said I didn't want a six pack.
 
hm993 said:
Thanks for all the help guys, and believe it or not, I eat so much. Way too much to remain so bony. My metabolism is extremely fast.


And no, I'm not trying to get a beach body because of the summer, I just kind of want a slightly better one, to improve my self confidence.

Also, MrCrooker, I said I didn't want a six pack.
Click to expand...

what's a typical days diet look like for you (amounts,foods,times eaten). Man I suggest you start doing some push-ups right away.
 
hm993 said:
Thanks for all the help guys, and believe it or not, I eat so much. Way too much to remain so bony. My metabolism is extremely fast.


And no, I'm not trying to get a beach body because of the summer, I just kind of want a slightly better one, to improve my self confidence.

Also, MrCrooker, I said I didn't want a six pack.
Click to expand...

Post your diet, I bet your not eating as much as you think.
 
My diet is normal teenager food: pizza, sandwiches of all kinds, assorted fast foods. But lately I've started trying to stay away from fast food. Oh yeah, spaghetti, my family eats a lot of spaghetti.

The amounts are probably somthing like: 7 slices of pizza (sometimes the whole thing), either two double cheeseburgers or one with two sides, 3 platefulls of spaghetti, 3 deli style ham sandwiches...
I would do push ups but I honestly can not do them. My left shoulder begins to hurt extremely bad after about 3. It seems like the joint is weak because afterwards I can hardly move my arm in a circle without some nasty squelching and popping noises.
 
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My diet is normal teenager food: pizza, sandwiches of all kinds, assorted fast foods. But lately I've started trying to stay away from fast food. Oh yeah, spaghetti, my family eats a lot of spaghetti.

The amounts are probably somthing like: 7 slices of pizza (sometimes the whole thing), either two double cheeseburgers or one with two sides, 3 platefulls of spaghetti, 3 deli style ham sandwiches...
I would do push ups but I honestly can not do them. My left shoulder begins to hurt extremely bad after about 3. It seems like the joint is weak because afterwards I can hardly move my arm in a circle without some nasty squelching and popping noises.
Click to expand...

Dude. Just.... :eek2:

Push-ups are harsh on the joints at first...keep doing them...endure the pain...it will go away. Start against a counter or on your knees and build up the intensity and slowly build up to normal push ups.

You can't get away with it! Exercise is painful, mwahhahaha!



Dude, clean up your diet. for real. :rofl:

You need to take a long look at the stickies and I would also sugggest reading up on Chillen's Chillout Log. Useful info there.

I also have a very fast metabolism...and beleive me or not...what you eat isn't as much as you think...it's just pretty bad food. If you would eat as much healthy food, you would be fartin' fireballs out yo' butt man.

You are lucky, I am overweight and am struggling to cut down and you have such a nice base to start from...just build up from what you have...build up everything, you have so much to gain...don't just get abs and pecs...get it ALL.
 
That seriously motivated me a lot. I'm going to start doing pull ups every day, push ups, etc. I would go to the gym but Im self conscious and embarassed of
my weakness.
 
hm993 said:
My diet is normal teenager food: pizza, sandwiches of all kinds, assorted fast foods. But lately I've started trying to stay away from fast food. Oh yeah, spaghetti, my family eats a lot of spaghetti.

The amounts are probably somthing like: 7 slices of pizza (sometimes the whole thing), either two double cheeseburgers or one with two sides, 3 platefulls of spaghetti, 3 deli style ham sandwiches...
I would do push ups but I honestly can not do them. My left shoulder begins to hurt extremely bad after about 3. It seems like the joint is weak because afterwards I can hardly move my arm in a circle without some nasty squelching and popping noises.
Click to expand...

You eat 7 slices of pizza, 2 double cheese burgers, and 3 plate fuls of spaghetti each day?

For the next couple of days, record how much you are eating and put it into so we can see how many calories you are taking in.
 
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