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Halp Chicken1000
Sup /fit/ I'm new in here so I hope I won't do anything wrong. I need your help.

Pic is me, as you can see I'm not very fat but not very muscular either, I'm 72kg for 188cm (159lbs 6'2" if I get the imperial system right). However I find my stomach and chest unappealing and I want to improve it.

My goal is not to look like a bodybuilder but just to get a little bit more defined. I wouldn't be against gaining a little more weight but it's not my main goal. The thing is I have absolutly no idea how that works.

Currently I'm not doing any exercise (except fapping) and while I have a more or less balanced diet I do not closely watch what I'm eating. I'm used to skip breakfast, eat little for lunch and a lot for dinner (which I know is not very good, but eating much at lunch isn't an option).

I'm ready to exercise (and change my diet a little if necessary) but I can't go to the gym so exercises that require a lot of material are a no-no.

I was planning to do
- Abs (middle part: 2x15): http://www.akelys.com/exercices/exercice/revele_buste_incline/S-350.gif
- Abs (borders. 2x30): http://www.akelys.com/exercices/exercice/Rotation_bassin/rotation_de_bassin.html
- Pecs (2x20) http://www.akelys.com/exercices/exercice/Pull-over/P-350.gif
- Push-ups (2x10)
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>> Ian Curtis !f0VMpnwSCQ
In before SQUATS.
Also, bodyweight exercises.
>> Anonymous
SQUATZ
>> Chicken1000
Uh thanks, but aren't squats a lower-body exercise ?

I will try to find more about bodyweight exercises.
>> Anonymous
>Uh thanks, but aren't squats a lower-body exercise ?
and what is the problem with that?
are you one of those arms, chest and abs guys?
>> Anonymous
>>122500
Probably, rofl.

Also pullups too.
>> Chicken1000
>>122500
Well my lower-body is a lot more developped than my upper-body. I don't know why but they're not balanced, this is the main reason why I'd like to develop my upper-part, because I think it looks very skinny compared to my thigs and hips.

Also, what about rythm of training ? Should I train everyday ?
>> Anonymous
>>122484
omg don't you know, SQUATZ is the uber funny meme, don't you just love it?
>> Anonymous
wait, what? you're a scrawny fucker, you will NOT look like a bodybuilder quickly, that takes a LOT of dedication.

if you want to gain weight, and not have it all sag around your waist, you need to Squat (which is a lower body excercise, but it also works your core - squats > crunches for abs and that v-line above your crotch), Bench Press and do pull-ups.

i started a two thirds of a year ago, 48Kg at 5'9", currently 66Kg and i do NOT look like a body-builder, but i am bigger.

as for eating, eat as normal, but buy a protein shake for convenience to bump up your daily caloric intake, start out eating half portions for a week, then start having one half portion in the morning, and one full portion post-workout so you don't overfill your stomach and get an upset stomach.

since you're not particularly big and probably not entirely sure what to do in a weights room, you could probably get away with doing full body workouts till you started exasperating yourself, go for 3x per week with a day of rest in between
start with light squats 2x5
heavy squats 4x5
dumbell press pyramid sets 12 reps using a weight you can comfortably do 12 reps with, then up the weight and do ten, up the weight and do eight, up the weight and do six, finish with 12 reps on your original weight)
do as many pullups as you can
do as many dips as you can
curls for da girls
military press/arnold press pyramid set
shrugs pyramid set
deadlifts on the days you don't want to do squats, turning the dumbells 90 degrees mid dumbell press will help strengthen your forearms,
since your a noob this ought to be sufficient,
go home, drink shake, coninue to eat as normal, do real people things

takes me like 45 mins- an hour and a half max.
>> Anonymous
>>122549
i didnt mean eat as normal.

eat lots for breakfast, you just went 6+ hours not eating, your body needs fuel.
eat whenever possible, try to stay not hungry.
average (british) caloric intake for a male is 2000-2500, you should aim for 3000+, chances are you won't succeed every day. guideline amounts of protein are something like 1.5 - 2g protein x your weight in lbs, get plenty carbs because your body needs them for energy, get all your vitamins and minerals, stop drinking soda, drink water instead - its cheaper and better for you

if you can't get to a gym, buy a barbell and some dumbells for home use. a bench would be useful, but not necessary as you can dumbell press on the floor (less range of movement, but pretty similar result), you can squat with dumbells, barbells are handy for benching and deadlifts.

once you can do 30+ pushups start doing them with a heavy backpack, do lots of pullups,
oh and pec flyes.

fap as much as you like, it makes no difference.
>> Anonymous
>>122447
why can't you go to the gym?
>> Chicken1000
>>122559
Can't afford it, gyms are insanely pricey here (Switzerland)

>>122549
Well, I _don't_ want to look like a bodybuilder at all, just have my chest/abs a little more defined. But thanks for the tips.

>>122558
I'll try to see what I can get then. For dumbells, what do you think would be a good starting weight ? As for food, I can manage to eat snacks or things like that more often, but these things are always full of sugars not proteins, is that okay ?
>> Anonymous
>>122589
those tips will get you definition, it'll be a year or so before you come close to xbawx hueg

starting weight depends very much on how much you can comfortably lift. i bought a set of adjustable cast iron york dumbells for £25 that had 4x 2.5kg, 4x 1.25kg and 4x 0.5kg from Argos, im sure there are catalogues or websites you can get something similar for a similar price in continental europe. as i got stronger i just bought more plates for the dumbells, i think 4x 5kg costs like £18. i joined a gym after 4 months of working out in my bedroom though, much more effective.
i justified the price of my gym on the basis that it was fully rigged out with more than enough equipment (9 power racks FTW) and that the self esteem i gained from looking fit would be worth more than the ounce of weed i would've bought.

sugars are like insta-energy for your body and get burnt up pretty fast, carbs are more slow-release. stock up on a shitload of beef jerky and chew that as a protein filled snack.
i'd seriously recommend buying a weight-gain shake purely for the convenience of bumping up your daily calories by about 1000-2000 (mine is 1650 per serving)

also, go to 7chan's fit board, and download Starting Strength (Mark Rippetoe) - essential knowledge for getting stronger and bigger by lifting
and The Naked Warrior (no idea) - for bodyweight-only workouts

they have a massive list of rapidshares for various bodybuilding e-books i think as their first or second sticky.
>> Chicken1000
>>122604
Thanks a lot :)
>> Anonymous
>>122617
no worries. take photos once a week, i didnt and i regret it. you can make a little collage and see how far you came and feel good about it.