New joiner, Hi

spencer

Hi guys,

New to the forum but not working out. Would like some advice though.

Firstly, I'm 29, 5ft 11 and weigh 12 & half stone. I'd say Im more athletically built and quite broad but would like to bulk up some more. Over the last 3 months Ive been on quite a heavy weightlifting routine and over that period I have made some good gains and seen a vast improvement in strength (6 pack is starting to appear). Supplements I've been taking are maximuslces promax extreme and creatamax.

The problem I have though at the moment is around my chest area. I've always been quite heavily chested all my adult life and am not sure whether its just fat or true gyno. Since working out though my chest is stronger and squarer looking but I still have fat around the lower area of the chest and from the side my chest has a pointed look.

I've started a new routine which is:

Day 1
Chest - bench press and incline press. 4 sets of 8 reps each
Shoulders - military press. 4 sets of 8
lateral raise. 4 sets of 8
triceps - close grip bench press, 4 sets of 8
tricep puchdown, 3 sets of 12

day 2
Back - Barbell bent over row - 4 sets of 8
lat pulldown - 4 sets of 8
shrugs - 4 sets of 8
Biceps - Barbell curl - 4 sets of 8
incline dumbell curl - 3 sets of 8

Day 3
Legs
Barbell squat, 5 sets ranging from 6-8 reps
extension, 3 sets of 8
hamstring curl, 5 sets of 8-10 reps
calf raise, 4 sets of 8

I do abs 3 times a week and cardio 3 times for about 40 mins on the days Im not weight training. I also do the last set for every exercise to failure.

I'll do the routine with a days rest in between then start the cycle over again but do some alternate exercises, for example, dumbell flyes for the chest instead of incline bench press.

I've started taking tribulus terrestris which I've found to be making an improvement, but want to do this correctly as I enjoy it and would like to get a bit bigger but lose the excess fat around my chest area at the same time and look a bit more ripped. I've tried Xenadrine NRg but dont rate it as a fat burner, although it does give you energy.

Diet wise, I eat a lot of wholmeal bread, pasta and brown rice with chicken, tuna, other fish, veg, salad. The usual diet stuff for bodybuilding. I am starting to be a bit more stricter now though as I did used to have a few treats a couple of times a week. Dont really eat anything like chocolate, crisps, maybe once in a while.

Am I doing too much cardio to put on size, shall i reduce this to around 2 sessions a week? Also, has anyone tried any of the fat removing lotions like cutting gel, are they any good or just a gimmick?
Does my routine look any good?

Thanks for your time!

spencer
p.s sorry for the long post!!

zx9rjas

Hello there

I understand about the lower chest area but this is due to cutting up and water retention, I have it when bulking but it goes when I cut up.

You need to make a decision, do you want to lose the bodyfat or put on more size as you cant do both at the same time.

If you are looking for more size ease up on the cardio to 1-2 times a week with a slower duration 15-20 mins, your body gets used to it after a while and when you want to cut up its harder if you are already doing this amount of cardio.
If you want to lose the body fat, lighten all your weights but stick to the same reps, go for shorter cardio time with more intensity so your heart is working faster and reduce your carbs and fat calories by 500 cals.

J