File :-(, x, )
Help! Anonymous
hey /fit/

I am just starting to work out. Im not that familiar with how to do it, but so far I am working out once every three days and drinking ensure protein right after workouts.
So far its been a couple weeks and I haven't seen very many results. I have been working on my metabolism for a while now (eating small meals four times a day at around the same time).
I just was a nice chest and a six pack for summer

what do I need to do?
>> Anonymous
OP here I need suggestions to get a shit ton more musclemass (preferably without whey protein unless its my only option) before the end of this month.
>> Anonymous
Once every three days is nowhere near enough.

And protein helps a shit-ton. This, coming from a guy who's new to lifting himself.
>> Anonymous
how often should I be going to the gym?
>> Anonymous
Nice chest > Do bench press (or if you don't have weights, pushups, maximum possible) 2-3 times / week
Six pack > 4*50 crunchs / day
>> Anonymous
>>106682
3-4 times a week max. More often for a muscle would be overtraining = counterproductive

A muscle needs *at least* 24h to rest (after weight lifting), 48h-72h is better
>> Anonymous
>>106683
crunches are worthless. they will not give you a six pack. low body fat gives you a six pack. do you curl your fists when you want bigger biceps? no. you need heavy weight to make muscles grow larger, not repetitions.

i could do 100 crunches easily when i was a fat slob at 250lbs, would you ever see a six pack on me at that weight? no. i could do 1000 of them an hour for a month and you would still only ever see the fat covering them.
>> Anonymous
thanks guys

ab exercise suggestions?
>> Anonymous
>>106694
decline sit ups with a weight over your head (medicine-ball or a plate) and hanging crunches
>> Loser
>>106688
Do they at least burn the jelly rolls on your stomach?
>> Anonymous
rofl at Ensure protein.

eat tuna / steel cut oats / chicken breast / seamen
>> Mr. Trollkarski, room 294
>>106724
4/10

far too obvious, only a failed poster would respond to a failed trolling like this...

and putting a name into a field is typically bad (only do it if you know what you're doing.... and you *don't* know what you're doing yet)

dig deeper if you have any interest in going to troll university
>> Loser
>>106763
Actually I was serious...
>> Anonymous
>>106769

this one is persistent...
>> Anonymous
Ok,

you can try this: work on chest and back on day then biceps, triceps, and shoulders the next.

doing explosive push ups (where you leave the floor enough to be able to clap and then place hands back before you land) really helps the chest and arms definition

since you're already slim just do planks..

try* left side plank for two minutes, then right side plank, rest 30-60secs, then regular plank, then 30-60secs rest, then plank on a exercise ball or just another regular plank.
>> Anonymous
major sage
>> Anonymous
>>106688
>>i could do 100 crunches easily when i was a fat slob at 250lbs

Sure, but that doesn't mean you were doing 100 crunches correctly.