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Anonymous
Hi /fit/

To start, I'm 15, 5' 7", 145lbs. What can I do to develop my pecs and abs more?

For my pecs, all I'm doing right now is 6 sets of 15 pushups per day. Is that a good amount? I can barely get the 15th one of the last set done. I don't know what other exercises to do. (yay for starting about 3 days ago!)

I haven't started my abs yet, would normal situps work?

I don't have access to a full gym, but I do have a weight bench that I can do Bench presses and curlups on. I also have a set of free weights.

I'm trying to better myself as a person while I'm on summer break from school. Clearing up acne (working great), toning body, and (obvious) getting a tan. I'm happy with the other parts of my body except the core :(
>> Anonymous
To add, they're raised push-ups, with my feet about 2 feet up in the air.
>> Skippy das Buschkänguruh !!MIDnJbhFIVQ
Stop eating.
>> Anonymous
>>192199
You have the body of a 40 yr old has been lawyer.
>> Anonymous
>>192209

Thank you
>> Anonymous
There's a better workout for your abs and pecs at this point. It's called running every fucking day and toning up your nutrition.
>> Anonymous
Do this
http://www.youtube.com/watch?v=3fU_8kJeXeE
>> Anonymous
Better to do 4xfail rather than 6x15
>> Anonymous
you cannot train selective body parts...
/fit/fag copypasta here, but it's my own for newfags that ask similar questions.

Two things you need to accomplish are diet and exersize. Diet is more essential than exercize, IMO.

Diet: Make your healthy food consumption EASY TO DO. Become a friend to oatmeal. By a giant bag of it. Eat two large bowls of it a day. Figure out how you like to enjoy it. Eating those two large bowls will naturally change your eating habits for the better. Eat clean protein. I like hard boiled eggs and chicken breats w/ bone in/no skin/fat, and fish. Every Sunday before my week begins, I boil up a dozen eggs and roast about 2lb of chicken. The rest is tuna or some other fish. Eat 5 small meals a day if you can

here is my typical day:

breakfast: oatmeal, 2 eggs, water, coffee.
2nd breakfast after workout: a large chicken breast, no simple carbs
lunch: salad, chicken breast, cup rice or homemade whole wheat herb bread (easier than you might think).
lunch 2: tuna or chick breast or fish, fresh viggies. no simple carbs.
dinner: oatmeal

the protein mini meals take away a lot of hunger, and satisfy me. The oatmeal does the same, and gives you epic satifying craps, lowers serum cholesterol, ect.
>> Anonymous
8-12 glasses of water all day long.

I spice up that chicken with curry and what not, and its not as boring as it looks. The oatmeal has raisins and coconut and chopped nuts in it. I always take a day off a week for diet. Some dessert, some pancakes, chocolate, ice cream, whatever. You need to do this. Keeps you on track, and burnout free., and eager to continue good habits. Get yourself used to this diet for a couple of weeks before starting your exersize program. Make adjustments as needed.

Exercise: obviously, this is a beginners routine. But I use it and I am not a beginner.

Buy a door frame pull up bar for $10, and a pair of running shoes.

Running: http://www.coolrunning.com/engine/2/2_3/181.shtml run 5Ks, do this for 6 months. Mix up or replace with HIIT after you build a nice core.

Start a push up/chin up/sit up routine. Learn how to maximize resistance on these exersizes.
When you can do backpack on, weighted dead hang overhand chins, you are insanely strong. When you can do one handed pushups with your feet elevated on a chair, you are insanely strong. When you can do one legged pistol squats, you are insanely strong. Don't go 100% all out on anything. Always leave yourself with a little bit of energy or one more rep.

Always schedule days off for fun and no exersize to avoid burnout and plateaus. Schedule a week or two off every few months.
>> Anonymous
>>192220
>>192225
>>192226

Thanks! I'll try to figure something out to substitute the running (most likely biking) as I have a medical condition that means I can't run long distances (pain).
>> Anonymous
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>>192231I have a medical condition that means I can't run long distances (pain)

wat

you just angered me. I wish to retract my giant and well thought out copypasta. pain? RRRRRAAAAAGGGGEEEE!!!!
>> Anonymous
Guys I have a medical problem. I can't get shot in the face (pain)
>> Anonymous
>>192235

http://en.wikipedia.org/wiki/Legg-Calv%C3%A9-Perthes_syndrome

Basically, running means that pressure is put on the top of the ball of my hip. The ball is soft, which means pain. I'm not advised to do anything that compresses the hip (as in, the ball getting forced up into the socket)
>> Anonymous
>>192238
OK then. you are forgiven, for now...

I guess as this disease could be the precursor to osteoarthritis, you are going to want a long term viable solution for non weight bearing aerobic activities. Biking is fine, as is swimming. neither of which I can tell you a damn thing about.
>> Anonymous
>>192199
I'd do 3 sets of 25. I dunno, its what we did in basic training and it must have worked because now I can do 60. I guess we did some other upper body work too, but the core of it was pushups.
>> Anonymous
>>192199I do have a weight bench that I can do Bench presses and curlups on.
>curlups
I would like nothing more than to see your fat ass dead right now.
>> Anonymous
From the picture your body fat percentage is too high you need to lose weight to start seeing abs
>> Anonymous
underage retard, /r/equesting b&
>> Anonymous
http://www.trainforstrength.com/workout1.shtml

How about an actual routine body weight routine that will rape the shit out of you instead of some Nigger routine.
>> Anonymous
>>192371

lol Thanks!
>> Anonymous
>>192199

Post cock.
>> Anonymous
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>>192767

Maybe in a few years, I don't feel like getting b&.

On a side note, the original picture I posted made me look really fat as it was in a bathroom with hardly any shadows being cast. Here's a new one with the morning light
>> Anonymous
>>192231
I have a medical condition too that keeps me from running (severely broken ankle not long ago), then i HIT THE FUCKING BIKE INSTEAD YOU FAT FUCK...

stop bitching and get to it
>> Anonymous
>>192840

Get to it? I haven't had any time at all to work out, which is why I'm only starting now (summer vacation yay). Yes, no time. Part time job after school, lots of extra credit work (taking extra science classes), and friends.
>> Anonymous
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>>192823

Do you like popsicles?
>> Anonymous
>>192823

jesus fucking christ stop with the fucking invisible suitcase syndrome. there is no need to hold your arm out and backwards instead of letting it hang to your side normally.

protip: if your nipples cast a shadow, you need to eat less.

also: what is a curlup, and how many can you do?
>> Anonymous
>>192851
No excuses, seriously...

For me, exercising is a really important part of my daily schedule.
If you want it to happen, then MAKE IT HAPPEN
>> Anonymous
>>192872

That just how my arms hang, pardon me lol

And a curlup is like

http://www.ehow.com/how_2058724_do-curlup.html

>>192876

Thanks for the advice
>> Anonymous
>>192872

Oh and I can do 10 in a set with 60lbs on the bar, 3 sets
>> Anonymous
>>192840

I'm
>>192876
>>192879
And i'm not trying to put you down or playing internet tough guy. This is seriously how it works if you want to make results in (fairly short) time.
Make exercise an important thing in your daily life. Instead of ditching training to go to the movies, ditch your moviegoing in favor of training etc etc.

Thats how it works, nothing really to it
>> Anonymous
>And i'm not trying to put you down or playing internet tough guy. This is seriously how it works if you want to make results in (fairly short) time.
Make exercise an important thing in your daily life. Instead of ditching training to go to the movies, ditch your moviegoing in favor of training etc etc.

I'm new to this, I can't get put down, I'm logical that I know I might be doing it wrong. I'm up for any advice I can get
>> Anonymous
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>>192879
IT'S JUST CALLED A CURL FOR YOU AND YOUR FAGGOT ASS SITES INFORMATION YOU FUCKING RETARD! RAAAAAAAAAAAGGGGGGGGGGEEEEEEEEEE!
>> Anonymous
dan?