General Advice

[venney]

Hello.
basically I just want some advice. I will explain my situation as best as I can.
I am 19, been working out for around a year (gym member for around half a year), and have gained a lot of strength and muscle size in my arms. I have now started working on my chest a lot. This is 1 of the areas I want help in. The other is, I am slightly over weight. I have a big belly, I do not have fat arms, legs, just basically my stomach. I have cut down on a lot of bad food, and have lost some weight already.
I am a student, and as hard as it is I have completely cut out beer (going on around 2 weeks), as it has loads of calories! I don?t know how much (anyone know?).


I eat lots of protean and some carbs and try eating as little fat as possible (except fat in foods i.e. fat on meat).


I have stopped doing my usual weigh training (arms and shoulders and chest) and moved to mostly cardio. I have stopped smoking the occasional ciggie as well. I do not feel I am getting much thinner though. So my two questions...

1 - what is the best way to make my chest larger? As I have not noticed much of an improvement. I got my arms much lager just by doing tonnes of bicep curls, 21s, tri-cep curls etc. I do the chest press machine, and occasionally some bench press. I feel loosing fat will also make my chest appear bigger in ratio.

2 - What is the best way to shift this last extra bit of weight. Over summer I cut back on a lot of rubbish food and did loose some fat but not enough. When I do cardio, I basically do a 12 min jog/fast walk then around 30/40 mins on cross trainer. 2day I did 38 mins, and 5.6 kilometres on the cross trainer. And I was very hot and sweaty. (sometimes I don?t bother with the jog at start). How much cardio should I be doing? I am willing to put in a lot of effort to shift this extra weight!!!


Should I continue to do around 40 mins cardio a day, or do I need to be doing more? I do not snack through the day really, just have 3 meals (meat in all of them normally). I was considering taking Liquid Masterdrol to help with my chest gain, but I?ve been reading and it doesn?t look like I should, not at this age.

Sorry for the long post. Any replies (as long as helpful ) I welcome! Thanks in advanced guys

[FormVoltron88]

whats your current weight and height, and bodyfat% if you know it? and pics if you got some. that would help, for people to offer good advice..
oh also whats your current chest routine, and do you do any abs excersices?

[venney]

Hey, thanks for your reply.

I am 5' 6" . I way about 12 stone 3.

I dont do any ab training at all.

My chest routeen, i basically go on the chest press machine, put it on 35 do 6 reps, 45 and do 6 reps and then 55 and do 6 reps and if i can ill do about 3 reps on 60.

i try and go to the gym twise a week, and do this both times, if i go a 3rd/4th time i do it as well.

And if im doing bench press i can only really do around 12 reps on 40.

[venney]

any ideas at all guys

[FormVoltron88]

i wasnt sure if you was still checking this post. but since it seems you are,, this is my advice:
For chest: train once a week, the day you training it remain determined train hard. the excersices u should do: if u like chest press continue doing it (im assuming the weights are in lbs, if so you gota raise the weights especially for such low reps. mayb start off 45lbs of 10 reps, then add 10 lbs nex set of 8 reps, and 10/5 more lbs of 6 reps)slowly increase the weight biweekly or something i guess...in addition to chest press do flys (if you gota machine at your gym use it) if not bench + two dumbells will do, do flat bench flys and incline flys then gradually start doing decline (its important to work chest from different angles). ALSO do pushups (2-3x a week) doesnt neccesarily got to be on chest trianing day. some pple gon tell pushups dont do nothing (ITDOES, it willhelp develop like foundation strength and structure in your chest, and increase muscular endurance for you to perform weight bearing chest excersices). Make sure you also workout all other parts of ur body (good job with progress in your bis) but you needa train overall body (including legs).

[FormVoltron88]

oh, for belly: keep up cardio (do it about evry other daY), eat clean (i recomend you eat approx. 5meals a day tho not 3 BUT make them all small meals eat every 2-3 hrs, somthing light but filling try to get protein too i.e. a tuna sandwich) you need to consume a sufficient amount of calories and nutrients for your muscles to grow (i.e. in the chest).
Next, doo ab work! 2-3x a week this simply should jus incorporate situps and something for lower abs *i.e. reverse crunches, hanging leg raises. Also when you doing cardio i suggest you start slow and gradually pick up pace (dont just do one steady slow pace for lenghthy period) and feel free to cheange up the way you cardio every so often (i.e. cycle, treadmill, etc.)

One more important thing you should take note of is that the abdomen and chest are very much predtermined by genetics in terms of size and fat and etc. So if you always had a fat abdomen your body is used to it (to simply put it its gon very hard for you to get liek 6 pack abs tehn a sum 120lbs dude with 0 fat on his gut and visible ab muscles, this is just self explanatory). But that doesnt mean you cant cut obviously. Same with chest, if you regularly flat chested its hard to develop those pec muscles.
BUt you do kinda got a bonus with your basic stature, cuz some1 with ur heightand weight tend to have more bulky and compact bodies so they usualy have bigger pecs and a bigger belly <-- unfortunately right lol.

So thats my long ass advice, hoped it help, and if you have another question feel free to ask. ALSO keep in mind this is jus my advice liek ive said, theres alota other smart pple on this site willing to help so its always good to get a 2nd opinion BUT they also alotta dumbasses that gon tell u some bull**** (so u gota be awarelol). you can always read up on some of the articles on this site too, they always have good info.
by all means tell me how your progress is coming alon alright, good luck bro