File :-(, x, )
Anonymous
/fit/ how do i get abs and bigger pecks/arms in like 2 months (for the beaches/bitches). im around 5'11 and 145.

pic related; its me
>> Amuro !nA4kpJCkfU
Crunches for abs.
Bench presses for chest.
Dumbbell curls for biceps.

Jesus christ, dude.
>> Anonymous
Do you even do any lower body workouts?
>> Anonymous
This is just vague enough to get a SAGE
>> Anonymous
I would fuck you in 9001 different directions. Don't change a thing.
>> Anonymous
>>85471
sadly ive been doing 3 sets of 25 crunches for over 4 months now :(
>> Anonymous
How about exercise?
>> Anonymous
>>85477
that and 3 sets of 30 push ups every day.
>> Amuro !nA4kpJCkfU
>>85477
Crunches are a lowerbody exercise? News to me. If you've been doing that many for that long and still see no definition in your tummy, you need to cut down your overall body fat.
>> Anonymous
>>85486
ive been trying too, but i only weigh 145 so if i loose any more body fat ill just look like an annorexic. and with summer comming up ive been riding my bike everywhere, just yesterday i rode my bike for 6 hours. will that reduce body fat?
>> Anonymous
Throw in some deadlifts.
>> Amuro !nA4kpJCkfU
>>85495
It should, if you're doing enough of it. But I think you're just doing your crunches wrong.
>> Anonymous
leg lifts are lower ab work outs
>> Anonymous
If you've got a place to do it start doing some chin ups and leg lifts.

Also, swap your push ups for guillotine push ups, just go slow and work you way up though or you'll hurt yourself.
>> Anonymous
>>85502
whats the proper way? i do it till my belly button is gone, and i usaly try to go slower than my body wants me to go?
>> Anonymous
You're not going to build muscle mass unless you

1) Push yourself to the point of tearing down your muscles
2) Eat well
3) Sleep well
4) Take good care of your body otherwise
>> Anonymous
     File :-(, x)
>>85545
this is how i do my push ups. is that guillotine push ups?
>> Anonymous
>>85546
i do 1 and 4, not so much 2 and i try to do 3
>> Anonymous
>>85553
Guillotine pushups, at least as I was taught, was a medicine ball under each hand. Extends the movement a little further.
>> Anonymous
>>85555

If you're not eating enough you're wasting your time. Why bother working out if you're not giving your body the resources to build muscle mass? This isn't rocket science.
>> Anonymous
...is it just me or does the OP look fine as is?
>> Anonymous
>>85569
<3
>> Anonymous
>>85569
Uh, no.

Notice his undeveloped lower body and love handles, his flabby arms, and imbalanced pec development.
>> Anonymous
>>85582
</3
>> Anonymous
>>85582
Not really tbh. The boy looks fine.

Could he be more toned? Yeah. Doesn't mean he necessarily needs to be.
>> Anonymous
>>85569
Not just you. OP looks comfy :3
>> Anonymous
OP has no lower pecs at all and no abs, arms have no definition like a girl with no curves.
>> Anonymous
Sigh. These threads depress me. On /b/ here and /fa/.

Fat gross out of shape people compliment them selves, and get compliments from ugly fat women/men in hopes the OP of the thread doesn't change so they fat ugly fucks still have a chance with them.

But in reality, I think it's just self commenting. Because anyone whos half decent doesn't give a fuck. Yet these gross fuckers do.

OP = flabby. Put on 20 lbs of muscle. Lose 20 lbs of fat.
>> Anonymous
>>85596
OP is gross but
http://forum.bodybuilding.com/showthread.php?p=141323171

lower pecs don't exist.
>> Anonymous
>HOLY FUCK NO ONE HAS SAID SQUATZ YET!!!
>> Anonymous
>>85626
in b4 squ- GODDAMMIT
>> Anonymous
you must obey the squat commander
giving out the order for fun
you must obey the squat commander
you know that he's the only one
who gives the orders here
alright!
who gives the orders here
alllright

it would be awesome!
if we could squat!
it would be awesome yeah!
let's take a shot!
it would be awesome yeah!
let's start the show!
because
you never know, you never know
YOU NEVER KNOW UNTIL YOU GO

ALRIGHT!

ALRIGHT!

who gives the orders here?
who gives the orders here?

the lines are drawn, the orders are in
the squat commander's ready to sin
radio message from hq
squat commander, we love you
let's get this training started right, yo
let's get this training started RIGHT

i went to the store to get more
burn!
to start the war
everyone in this club is wack
i feel like they're heading straight for a heart attack

girls are pretty
girls are nice
and i do squatz to break the ice
and i do squatz....
>> Anonymous
One cycle of roids and you'll have your abs.

No long term effects either
>> Anonymous
it would be awesome!
if we could squat!
it would be awesome yeah!
let's take a shot!
it would be awesome yeah!
let's start the show!
because
you never know, you never know
YOU NEVER KNOW UNTIL YOU GO

i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever

i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever
i wanna do squatz forever

OOOOOOOH BABY

ALRIGHT!
ALRIGHT

YOU MUST OBEY THE SQUAT COMMANDER
YOU MUST OBEY THE SQUAT COMMANDER
YOU MUST OBEY THE SQUAT COMMANDER
YOU MUST OBEY THE SQUAT COMMANDER

COME ON!
COME ON COME ON COME ON COME ON
COME ON!
>> Anonymous
lift weights retard.
>> Anonymous
do crunch's, eat nothing but fruits and egg whites for 8 weeks, you'll have your abs
>> Anonymous
>>85457

Change your time frame to 2 years then get back to us.
>> Anonymous
switch to high fiber high protein diet.
>> Anonymous
I don't see love handles or much, but you can see some flab in the middle. Just decrease body fat.
>> Anonymous
Blow that chest out niggaaaaa. You need to crank it up. If you're really trying to get big you just need to work out more, and then when you've worked out more eating more won't be a problem because you'll be starving from it. Do as many crunches as possible, slow and steady, then when it burns hold that position.

I can tell the pushups have been working for you, try 90 in the morning and 90 at night, always be trying to do as many as possible and upping the amount of you can.
>> Anonymous
     File :-(, x)
OP again
>> Anonymous
wow you guys are faggots
>> Anonymous
OP

Learn some Olympic Lifts. And if only have 2 months, you better be a quick learner. See if there are any Oly lifting clubs in your area and join one. Be prepared for epic pain/payoff though.
>> Anonymous
you need to eat some food boy
>> Anonymous
peck harder for bigger pecks
>> Anonymous
>>87866
i like my size :$
>> Anonymous
BEFORE YOU DO ANYTHING THAT CAN RUIN IT, USE THAT WAIST FOR EPIC CROSSPLAY, AND GET ALL THE LADIES.
>> Anonymous
I facepalm'd hard. Here's what you'll want to do:
-find out what your BMR roughly is (google it)
-find out how much your activity level changes your BMR (calculator should be linked)
-eat that amount of calories in FATS AND PROTEINS, keeping your carbs under 100g/day (50g if you're dedicated, 30g if you're a fucking psychopath)
-put cardio sessions into your workout schedule, alternating between HIIT and steady, moderate-pace workouts
-keep weight training
and the most important two of all,
-DRINK ~2 LITERS OF WATER/DAY
-GET ENOUGH FIBER

You'll get one day per week to eat all the carbs you want (within moderation, of course), but the other days you'll want to be eating your carbs either in the morning or a few hours before/right after your workouts. Make sure you have rest days and sleep at least 8 hours every night.
>> Anonymous
>>85753


Electric Six is the greatest band ever.
>> Anonymous
>>88056

No. but that one song does rule.
>> Anonymous
ever see a lion? see how fuckin ripped they are?

you do the math.

if a lion is ripped then doing what a lion does will make YOU ripped.

Step 1. Kill shit by biting it and clawing it to death.

Step 2. Get a group of females to bring you food.

Step 3. Cum 50 times a day.

Step 4. Make people run to get in their car while they scream "JESUS CHRIST ITS A (whatever u are)

Step 5. Grow a large amount of hair on your neck.

Step 6. ???????

Step 7. Profit
>> Anonymous
dead lift, bench and cable rows

nothing else is necessary