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Sculpt Me, /fit/ Anonymous
Hey /fit/ , i am seeking someone to put together the ideal daily exercise and eating routine for me.

My Body:
Im 18 year old, About 5' 8" , weigh right around 140 pounds maybe a little less, My posture isnt great and im working on it and doing exercises/stretches to help, my diet isnt ideal, I dont eat alot in the span of a day/ not many fruits and some microwaveable food =[, my arm muscles arent too bad, and im looking to lose some stomach weight even though id ont have alot, sculpt some abs, and also strengthen my pex and back a little.

Daily exercises, currently:
I dont have a "daily" exercise really but i want to develop one. I am sitting for alot of the day, but i ride a fixed gear bicycle alot. I do not run much except maybe once every 3 weeks at the trac at my old high school. I also do a couple of stretches to better my posture.

What i am trying to get:
Like i said. Mainly sculpt some noticable abs. and secondary id want to increase pex and back strength, and overall cardio.

Help? thanks.
>> Anonymous
oh god
>> Anonymous
>>441325

hahaha. did i make /fit/ mad?
>> Anonymous
>>441334
no but we are pretty tired and depressed from answering the same goddamn questions every 5 threads.


I'm going to nap if this is still unanswered by morning i'll go play copypasta with you out of guilt.
>> Anonymous
1. google stronglifts 5x5.
2. ???
3. PROFIT
>> Anonymous
inb4 SQUATZ
>> bump
>>441336
oh wow
>> Anonymous
Quick note: screw bicycling. unless your doing it for miles and miles it wont work. for cardio: run 3 times a week, at LEAST a mile for each day. pick it up as you go.

Food: eat 5-6 times a day. its about metabolism. eating smaller (not tiny, but small) portions of food 5-6 times a day will keep it going. its like feeding sticks onto a fire. if you eat 3 big meals a day, its like putting a fat log that makes the fire die down for awhile (sleepy, more stored fat, etc.)
STOP DRINKING SODA AND EATING DONUTS. stay away from brownies, cake, really bad cookies, potato chips... anything that is plain empty calories and provides nothing but fat.
>> Anonymous
Daily workout:
ABS:
High reps of at least 5 exercises for your main abs, and high reps of at least 2 exercises for your obleeks. (if you want larger spartanish abs then do smaller reps but rise up and tighten your stomach for each sit up for 2 seconds, then let go) You can find aaaall kinds of ab workouts online, and they all work just fine. make sure you have correct form.

PECS: goin to the gym will get you big pecs. you need to lift heavy if you wan them to be large. if you just want muscle, then i would advise push ups.

PUSH UPS: (same day as your abs)
20 regular
rest
20 triangle (hands together in the shape of a triangle)
20 wide
6-8 down and hold for 5 seconds
30 girl push ups (knees on the floor instead of toes)

BACK: again, for big back, go to the gym.

PULL UPS:
palms facing away from you AMAYC (as many as you can)
arms wide, palms facing away form you AMAYC
palms facing towards you AMAYC
behind the head AMAYC
pull ups are tough but keep workin at them
>> Anonymous
     File :-(, x)
This workout WILL WORK, the key to any workout routine is one big, fat, famous word: PERSEVERANCE. if you keep at it then it will take effect after weeks of training. you will see results of less fatigue and soreness in the first two weeks, and body shape in about 5-6 weeks. feel free to do this work out 4-5 times a week, but give yourself a break. if you over do it then you're not gonna be enthusiastic about it.

good luck man.

pic related. that's me.
>> Anonymous
wow
>> Anonymous
>>441359
what happened to your eye?
>> Anonymous
>>441790

i got aids because i never did a deadlift or a squat. Thats why my eye looks like shit.
yeah, im a pussy.
>> Anonymous
>>441359
>>441790
>>441815
terminator......IN DISGUISE?!!?!?!
>> Anonymous
>>441358
>ABS:High reps of at least 5 exercises for your main abs, and high reps of at least 2 exercises for your obleeks.
not sure if troll

do only planks no crunches or anything, the effects are different:
for crunches you have awesome abs when you flex them because all you are doing in crunches is flexing them
for planks you have awesome abs when you just stand there straight up because they are static exercises, so your abs look good even when not flexing
>> Anonymous
>>441358
>>441853

sounds good. thanks for helping.
>> Sponge !!5qxfxHYSQxJ
>>441853

you're a moron
>> Anonymous
>>441853
Abs are just like any muscle, the problem is that they are in the area of the body that tends to have the most body fat. To make them visible you need to lose fat. If they still aren't as visible as you'd like them, increase size like you normally would, sets of about 12 using some sort of weight to provide resistance, such as a medicine ball. Planks/high rep sets will improve endurance, not size.

Retards like you need to stop applying flawed logic to exercising.
>> Anonymous
Rectus? Damn near killed us.