Chicken Chest

[JZ1276]

You weigh less than 200lbs at 5'11 and it's not 195lbs super lean either. In nearly a decade of training you haven't really been going at it or else those stats and pics would be a lot better. I'm not trying to be mean or anything but you don't need tbol or any other type of steroid. You need to take a visit to the training forum and follow a well thought out program with the focus on making progress each week on key compound lifts. Bench, dips, incline it doesn't really matter. The real answer to progress is to add weight to your lifts each week, even if it's 2.5lb plates or a 1lb collar. Do that along with getting a surplus of calories. Eat big and lift big. That's all there is to it.

Oh and one more thing, even with all of the above remember genetics will determine your ultimate chest shape. Although you can always maximize what you have. Rome wasn't built in a day and neither is a first class physique. Good luck brother.

Only up until the last year have i been training hard. Before that I was pretty much just going through the motions doing one exercise each for arms, shoulders, and chest. The pictures posted were actually a big difference from last summer. I will look into the training forum. Thanks

 

[JZ1276]

youve got a chest it looks like bro, but you have a lot of flub as well, work on shreding yourself. clean up your diet, learn about nutrition and what it takes to maintin a healthy lifestyle/physique. cheat if you need to shed the weight but you must be learning of proper nutrition in the process and continue with a new lifestyle basicly after you shed it. it really takes a lot more than you think to keep the weight off, diet is key, dont take it as an insult, take it as constructive criticism and learn from it. my guess is your be around 180 if you were toned and lost some fat. g/l bro.

Do you see fat anywhere else besides my stomach / waist area? Losing weight shouldnt be hard for me at all as I've always been skinny. A year ago I didnt think it would ever be possible for me to even weigh 180 . I'm not even sure how I put on 35 lbs in less than a year. What do you mean by "cheat" if you need to shed the weight?

 

[surferstar]

14 months of diet, cardio and correct training. After I got rid of the "dough" I started to bulk back up slow and lean. Started at 200 in the first pic. Stripped down to 168. Back to 190 currently. Im 5'11. You and I have about the same build bro. Once you get in the "groove" one year goes by quick. Don't expect results overnight. Take pics every month or so and track your progress. You need to be in ultimate cut mode, so focus on getting lean.

Great posts bro.

Just wanted to add my .02. In 5 months my bench went up 90lbs and all i've been doing is cutting, dropped 7% bf but added a decent amount of lean muscle. The biggest factor when I really started to grow was keeping a detailed journal and consistanly pushing improving even if the next week was only 5lbs it was still an improvement and Noticed i pushed myself 10 times harder because of it. Dunno if you already have one but it made the world of difference and not just writting reps and LBS but what rep i struggled on and detailed notes. Pictures are great as well keeps me motivated. GL bro.

 

[jeepboi]

I definitely am "doughy". In the last 11 months I gained 35 lbs natural. Not sure if it's from eating so much, protein shakes, or because i started deadlifting/squatting. I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

HOly shit dude, thats your problem right there, your diet, beer, whole milk, fast food 2x a day and cytogainer.

get your diet inline and fix your routine then results will come.

im a fatty and i have fast food maybe 2 times a week, and even then its grilled chicken. so if i can change my diet you could cut back drastically.

 

[JZ1276]

HOly shit dude, thats your problem right there, your diet, beer, whole milk, fast food 2x a day and cytogainer.

get your diet inline and fix your routine then results will come.

im a fatty and i have fast food maybe 2 times a week, and even then its grilled chicken. so if i can change my diet you could cut back drastically.

its not like i am downing big macs and quarter pounders(ive actually never eaten either of them)....yes i eat fast food but ill only get a burger or chicken nuggets from mcd's...nothing too loaded with cals and fats. Alot of subway and chinese food. What's wrong with cytogainer and whole milk for protein shakes when bulking? Yes, i'd like to lose weight around my stomach/waist area, however my orginal ques was how to get my chest to grow, and i thought eating was the key for muscle growth.

 

[surferstar]

its not like i am downing big macs and quarter pounders(ive actually never eaten either of them)....yes i eat fast food but ill only get a burger or chicken nuggets from mcd's...nothing too loaded with cals and fats. Alot of subway and chinese food. What's wrong with cytogainer and whole milk for protein shakes when bulking? Yes, i'd like to lose weight around my stomach/waist area, however my orginal ques was how to get my chest to grow, and i thought eating was the key for muscle growth.

If you get fast food stick with the grilled chix sandwich.

 

[rykertest]

I definitely am "doughy". In the last 11 months I gained 35 lbs natural. Not sure if it's from eating so much, protein shakes, or because i started deadlifting/squatting. I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

well a big time kudos for being honest with yourself and us and not getting defensive. It's obvious to all of us and yourself that about 98% of your problem is diet and I bet that would really change your body comp after a few months of eating clean. Keep going bro, you'll get there.

 

[drrman]

its not like i am downing big macs and quarter pounders(ive actually never eaten either of them)....yes i eat fast food but ill only get a burger or chicken nuggets from mcd's...nothing too loaded with cals and fats. Alot of subway and chinese food. What's wrong with cytogainer and whole milk for protein shakes when bulking? Yes, i'd like to lose weight around my stomach/waist area, however my orginal ques was how to get my chest to grow, and i thought eating was the key for muscle growth.

yes, you must eat to make muscles grow but its not that simple.......besides what good is a bigger chest when you are carrying around so much fat it covers up your chest and hangs off your waist line anyways

 

[ItalianMuscle27]

must agree again, nothing builds mass like the old fashioned bench, inclines are a must too, declines are a waste of time if you ask me, never hardly ever touch them, if you have chest you have chest, the decline movement is a wast of time in my book, the incline will help tie in the upper chest nicely though

I agree, bench and incline are a must.. Declines are a complete waste of time, and I dont see the point in doing them, or why people recommend them. Its an awkward movement anyways.. Shit, the gym I train at now, doesnt even have a decline bench.. That should tell ya something..

 

[karachi183]

declines do have a place in building a nice chest.. some people just don't need to them... Some people have a chest that looks like they been at a long time