I want to escape my auschwitz-tier, emphasized by a plexus excavatum

I want to escape my auschwitz-tier, emphasized by a plexus excavatum.
I kinda went to the gym before but not regularly so it wasn't useful.
I started recently eating less shit and drinking more water and every night doing :
>8 series of 20 push-ups
>4 series of crunches
>finish by planking until I fail
>Fap to Miss Alice
>Shower

I've seen changes in the past week (I seriously looked like a corpse, believe me it's better now)
Is it effective to prepare my body to actually look like a human being ?
What should I change/do ?

>eating less shit
And you expect to escape the camps?

I mean less industrial sugar and replace it with more fruits.

Post weight and height

178cm
59kg

>8 series of 20 push-ups
every night ?
thats not good, your muscle cant recover fast enough when you do that erryday. i call bullshit, the way you look youre not doing that many

People in the armed forces do 100s of pull ups and press ups every day without fail and are totally fine lmao

yes but did you see him ?
in my estimation he cant even do one proper push up.
he shouldnt do 120 push ups erryday, he should improve his fucking form first

with form i mean technique

I seriously am
I do the equivalent of 150 push-ups every night 4 nights out of 5 for 10 days now.
I see some mad veins pooping on my arms after 50.
>improve his form
That's exactly what I'm looking for.
Do you have tips ?

>every night 4 nights out of 5
Sorry I just meant 4/5

dont know m8, if youre doing that youre determined and all, but i would recommend you to 1. Do the psuh ups right (you wouldnt be able to do 20 of them the way you look) or you make the exercisce harder to better suit your low bodyweight. e.g. raise your leg while doing the push up to have more weight on one arm.

how are you doing the push ups ?
are your elbows really close to your body ?
is your back completely straight the entrie time ?
are your hands slightly rotated outwards ?
do you activate the transversus to stay straight ?
do you have the hands shoulder wide and under your shoulders?
are your elbows CLOSE TO YOUR BODY ?
do you use FULL RANGE OF MOTION?

id recommend all of this.

Why don't you join a gym and lift weights.?

>elbows quite close maybe not as much as needed. I'm not a Boeing.
>Back as straight as possible
I try to do them as good as I can. Maybe I don't.
No gym close to work or house.
Traffic is horrible when I go home from work.
I might try in the break between 12-2pm

okay, im only making sure that youre doing it right, since proper technique is really important in my estimation.
maybe do the thing which i suggested here
>raise your leg while doing the push up to have more weight on
since 20 reps is already at a level of intensity where hypertrophy is not optimal and you should increase weight.

you can also do weighted push ups etc.

>I mean less industrial sugar and replace it with more fruits
You mean less industrial sugar and replace it with more sugar?

Eat proteins.

also this.
boi i ate only normal food some time and then i ate some cake shit with very musch sugar again and it tasted so fucking horrible i thought i was gonna puke it was like fucking venom for my body

Ok thanks.
I'll try less reps but more weight and raisey leg.
Is eating ham in-between meals ok ?
Or should I just eat more prots in my meals.
>Breakfast : Milk
> Lunch : Meat
> Dinner : Meat

Read the sticky.

you look like a great candidate for something cardio based. Twice a week cardio, twice a week full body strength routine. Can do em on the same day if you want. You've got a good frame and nice skin so you don't have to compensate for anything. For you, getting absolutely jacked is waste of time because you already look fine.
Ye you're a little skinnyfat but a you could look really great in about a year

shave ur fucking neckbeard

I don't want to look jacked or anything.
Just take this "good frame" to a level where I can consider myself as a man and not a corpse.
I had some problems with my body being so weak that it had troubles supporting itself, including shoulders problems and back pain from just stretching.
I just want to build some muscle so it never happens again and look decent at the same time.

Cardio and full body you say ?
I'll try this, thanks.

If you can eat ham-snacks between meals, well, there you go.

First of all don't take advice from Veeky Forums, but what you want to do, if you struggle to gain weight, is to eat caloric dense foods.
Fats (saturated and unsaturated) provide a lot of calories without being very filling. If you are working out, try to get 1.5-2g of protons per lean kg bodymass. Easiest way to do this, is to get some whey protein powder.

Regarding your daily training, you should be fine eating a bit more. Don't rush things or you end up too fat quickly.

If you are stuck without a gym, there is lots you can do with your bodyweight.

"You are your own gym" by Mark Lauren is a nice little book that gives instructions to lots of bodyweight excersises and includes training routines on a weekly basis.

>telling to not take advice
>proceeds to give advice
>doesnt elaborate which advice specifically is bad and why

youre not being very nice to advice anons

nope.
you're 65+kg at least

ask what this guy did

>clubbed nails

Are you by any chance an alcoholic? You should go to the doctor and get those nails checked out. Nail clubbing is a sign of serious disease.

>What should I change/do ?

Charlotte Sartre