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#2187 - N. Korean citizen (06/20/2012) [-]
Anon here! i'm 15 and i love working out, but i'm 6'2 and i weigh around less than 120, my rib cage is in full view as well as my spine and hips, but i have been working out to get more muscle mass but the thing that i have been having a problem with is my chest, i.e. abs/pecs for some reason i cannot find a good enough workout that works as well as say push ups or pull ups, so if you know any good workouts for abs and/or pecs please let me know, also any advice for adding something into my diet would be much appreciated (my doctor has warned me not to do extensive workouts due to the fact that it may stunt my growth/etc). thank you! -anon. p.s pic unrelated
#2192 to #2187 - iamphoenix (06/21/2012) [-]
You need to start gaining weight first. Start eating about 4000 calories a day in lean protein and carbs until you're at least 160.

Abs (3x15-20 unless otherwise indicated)
Weighted crunches
Russian twists
Captain's chair
Full body crunches
oblique crunches
Stomach vaccuums/planks
Chest:
Chest flyes
bench press
A fuckton of push-ups
Decline bench

It would help to know what your skill/advancement level is.
#2209 to #2192 - N. Korean citizen (06/21/2012) [-]
what do you suggest i eat? with a low budget of course
#2210 to #2209 - iamphoenix (06/21/2012) [-]
Pasta, chicken, tuna, pasta, lean red meat, pasta, oats, dairy, pasta, eggs, dairy. Whatever you eat should have a lot of carbs and protein and as little fat as possible. Peanut butter is tasty and has lots of protein but it also has lots of fat and oils in it.
#2193 to #2192 - iamphoenix (06/21/2012) [-]
5x5 for bench press and decline bench, 3x8 for chest flyes and a fuckton for a fuckton of push ups.
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