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  • 10-15-17, 10:36 am (EDT)

    [Pics Included] Please advise on my chest development

    October 15, 2017, 10:36 am

    Hi Herman

     

    I landed this forum from your Youtube channel and I must say you are realling doing wonderful job here. You website has really valuable information and your advise and YT channels gives good knowledge in detailed.

     

    Well my concerns here is w.r.t my chest development. When I'm in standing position and I tighten my chest it looks normal but problem is I leave it loose or when I sit.  My lower chest and stomach just looks too weird with lots of mass hanging. 

    To let you know I eat boiled rice twice a day (lunch n dinner) and morning is all of varieties. I intake isolate proteind (muscle blaze), 1 glass fruit juice, 3-4 white eggs etc.

    Pictures are attached.

    Recommend me some good exercises. Should I work on my upper chest or my lower chest??? and help me on deit?? 

  • 10-15-17, 11:56 pm (EDT)

    [Pics Included] Please advise on my chest development

    October 15, 2017, 11:56 pm

    Hi Herman

     

    I landed this forum from your Youtube channel and I must say you are realling doing wonderful job here. You website has really valuable information and your advise and YT channels gives good knowledge in detailed.

     

    Well my concerns here is w.r.t my chest development. When I'm in standing position and I tighten my chest it looks normal but problem is I leave it loose or when I sit.  My lower chest and stomach just looks too weird with lots of mass hanging. 

    To let you know I eat boiled rice twice a day (lunch n dinner) and morning is all of varieties. I intake isolate proteind (muscle blaze), 1 glass fruit juice, 3-4 white eggs etc.

    Pictures are attached.

    Recommend me some good exercises. Should I work on my upper chest or my lower chest??? and help me on deit?? 

    Hey bro! Glad you found your way to the site and glad you like it! 😊 

     

    You have to decide what your main goal is.. is it to lose fat, or gain muscle? At the moment, looking at your pictures, it looks like you are probably sitting ar around 20-22% bodyfat, in which case it might be a good idea to cut back a bit before going into a lean bulking/muscle building phase. At the end of the day it's up to you.. but you need to decide on that so you know what macros/calories you should be aiming for.

     

    How long have you been training? Have you been to the @mealplan page to calculate your macros? As for your training, you could start with my Push/Pull/Legs program to lean out while building some muscle? 💪 http://muscularstrength.com/Push-Pull-Legs

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 10-16-17, 1:13 am (EDT)

    [Pics Included] Please advise on my chest development

    October 16, 2017, 1:13 am

    Hi Herman

     

    I landed this forum from your Youtube channel and I must say you are realling doing wonderful job here. You website has really valuable information and your advise and YT channels gives good knowledge in detailed.

     

    Well my concerns here is w.r.t my chest development. When I'm in standing position and I tighten my chest it looks normal but problem is I leave it loose or when I sit.  My lower chest and stomach just looks too weird with lots of mass hanging. 

    To let you know I eat boiled rice twice a day (lunch n dinner) and morning is all of varieties. I intake isolate proteind (muscle blaze), 1 glass fruit juice, 3-4 white eggs etc.

    Pictures are attached.

    Recommend me some good exercises. Should I work on my upper chest or my lower chest??? and help me on deit?? 

    If you are eating white rice, regardless of how you prepare it, that will be a main issue for the higher body fat levels you currently have now. White rice is no better than table sugar when it is metabolized in your body. It spikes your insulin due to the lack of fiber and other nutrients and insulin spikes lead to body fat gain.

     

    You should only be eating black, red, or brown rice - never white. You need to avoid fruit juice as it has the same sugar load as a can of Coke because all the fiber and nutrients are removed - You should eat whole fruit not drink it. I would also eat whole eggs not egg whites. Your body loses all the nutrients which are in the yolk and you can not fully assimilate the protein in the egg whites without all the protein and nutrients from the yolk. Contrary to the media, egg yolks are not bad for you and cholesterol does not cause heart disease.

     

    You need to make sure you are running a daily calorie deficit of 250-500 calories if your goal is to lose body fat. If your goal is to gain muscle, than you need a daily surplus of 250-500 calories as Scott has already pointed out.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

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