Hi, my physique is really lame, and I would just like to improve it slightly, nothing huge, just better definition. Here is a photo so you can get an idea of what you're working with.


I don't want huge pecs, or a six pack, I like my skinniness. I would just like to acheive a simple line down the middle of my stomach, and a little bit bigger pecs.

Thanks in advance.

And yes, my stomach is big because I just ate a rather large meal.

You will never get anywhere until you put on some muscle. Putting on muscle doesnt mean pecs and abs. To get to the point where you want to go you need to train your whole body. Not just mirror muscles. This is done by a ballanced resistance training program hitting all muscle groups and a good nutrition program.

So would running a mile every day and other cardio help get me started? I'm a complete noob at all of this, sorry.

Eat more food. Lots more food. Lift heavy weights.

Squat / Deadlift
Bench Press
Military Press
Bent over Row
Pull ups
Dips

Rest. Repeat.

And by the way, I'm guessing your trying to get ready for the beach this summer. Just to let you know, your pretty much too late for that. But can still make some good gains if you eat right and lift heavy and in 2-3 months should see some decent results if you worked hard.

Make sure its clean foods as well, there is a sticky in the nutrition section with some good stuff on it.

Running a mile and other cardio just wont cut it im afraid. You need to build muscle not drop fat.

You can't get better definition on bone. You need to worry about gaining weight and then worry about the rest in a year.

I'm afraid you can't "just get a sixpack". Like earlier mentioned in this post. You've got to get some more muscle on the whole, after which you can focus on the abs.

In the first few months working out you should see some good results if you watch what you're eating and work out regularly.

Phate

When you say lift heavy, do you mean lifting increased weight over fewer reps or hitting maximum weight at current reps.

For instance if I can bench 60kg at 10reps should I do 80kg at 6 reps instead?

I'm not the OP but advice on this may be useful, thanks. Trying to get an understanding of increasing size myself.

When I say lift heavy I mean thats its got to be heavy enough to give you an ass kickin and it should take all your energy to complete the set.

Changing up your rep schemes and lifting heavier with fewer reps, or lifting lighter with more reps both are fine and can be great to over come a plataeu

"lift heavy" is intended to the people out there that are so used to doing light weights and not pushing themselves as hard as they can.

Thanks Phate.

Exactly. Not to mention you'll f uck ya posture over with muscle inbalances.

Thanks for all the help guys, and believe it or not, I eat so much. Way too much to remain so bony. My metabolism is extremely fast.


And no, I'm not trying to get a beach body because of the summer, I just kind of want a slightly better one, to improve my self confidence.

Also, MrCrooker, I said I didn't want a six pack.

I think your idea of eating so much and our idea of eating so much are way two different things.

what's a typical days diet look like for you (amounts,foods,times eaten). Man I suggest you start doing some push-ups right away.