hi !

i am a very thin guy and hard gainer and i almost have no mass on chest(ribs are visible) and i cant even do a single push-up .

but last 3 weeks , i try my best to do push up 50x every night , 50 times seat up and i lift a baldi filled with 10 liter of water 60x for 7 days and supplied with a dozen of 250ml dutch lady low fat milk ( i studied in a boarding school where there isnt a any weight or equipment)


suddenly i noticed a very sudden change . my tricep grew bigger , my chest grown bigger than any other average guy in school ( my rib is not visible after that) and my abdomen shown visible packs .

but i guess my chest didnt grow after that because push up didnt really work on me (maybe wrong technique ?) coz i didnt feel any pain on my chest except for exhausted only .

i'm thinking of build my body ( especially on chest ) till year end holiday finished .

so can you guys teach me how to build body especially on chest part ?

and should i take supplement ? between whey protein and gainer what should i choose ?

my list is ON 100% Protein and Cytogainer , what should i choose ?

and should I play sport during bodybuilding period ? i play everyday (football/rugby)

sorry for broken english thanks !