I have somewhat of a pigeon chest and the concavity of it makes it look like my pecs are smaller than what they are. Whats the best way to fill out the middle of your chest and your lower pecs?
Secondly, despite my primary goal being to gain mass, whats the best way to train your abs. I've heard to get good abs when I finally do get around to a shredding is to do resistance training as per any other muscle; so that I do sit ups with a large weight on my chest opposed to doing sets of 50 sit ups unaided. Thoughts?
Also, my diet is shit because I live in a University Hall where meals are provided so the lack of protein means I have to have at least 2 shakes a day. Is the best time for these shakes prior to bed because the muscle growth and repair is done at night?