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  1. #1
    Registered User ShubhamSaraf's Avatar
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    Chest Sticking out of T-shirt. Pls help!

    Hi,
    I have been noticing that my chest is sticking out of my tshirt a lot. In fact a few people have also commented on this. My other muscle groups are lagging behind and making only the chest stick out. What should I do? I am so lost. Please advise.
    Attaching my pictures here.
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  2. #2
    Registered User air2fakie's Avatar
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    The good news is your other muscle groups are in line with the development of your chest. The bad news is your chest isn't sticking out because it's too muscular.

    You prob should focus on eating at a deficit to lose some bodyfat while you work out.
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    ^^^ Yep. This is a diet issue. Doing some more cardio helps as well.
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    Yes, you should exercise...
    I can tell time. Time cannot tell me.

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    Registered User ShubhamSaraf's Avatar
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    Hi,
    Thank you for your replies. Yes I have been working out since 2 years. I was really skinny at 63 kgs, 6"1 before. Now I am at 79 kgs but I guess during the process I gained a lot of fat compared to muscle. So you guys suggest that I should be in a deficit and continue to train, in particularly my chest too? The only thing I am concerned about is if I train my chest more, hope it does not grow bigger. Please advise. Thanks a lot
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    Registered User ShubhamSaraf's Avatar
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    Also, what split do you suggest, I should follow?
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    You could buy clothes that fit better
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  8. #8
    Registered User air2fakie's Avatar
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    Originally Posted by ShubhamSaraf View Post
    Yes I have been working out since 2 years. I was really skinny at 63 kgs, 6"1 before. Now I am at 79 kgs but I guess during the process I gained a lot of fat compared to muscle.
    You should re-think your routine and diet. You look skinny fat without any muscle definition.

    Originally Posted by ShubhamSaraf View Post
    So you guys suggest that I should be in a deficit and continue to train, in particularly my chest too?
    Originally Posted by ShubhamSaraf View Post
    Also, what split do you suggest, I should follow?
    Yes, cal deficit and train your whole body with no specific focus on chest. Try Fierce 5 novice full body in the stickies on the main page or pick from one of the other routines there.

    Originally Posted by ShubhamSaraf View Post
    The only thing I am concerned about is if I train my chest more, hope it does not grow bigger.
    Your chest will bust out of your Tshirts in a much more eye-pleasing way if you lose the fat and later put on muscle.
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  9. #9
    Registered User ShubhamSaraf's Avatar
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    Hi,
    Thank you for your detailed responses. Okay I will go on a caloric deficit. However, my ability to build muscle/lose fat won't be affected given I have already been training since a couple of years and won't be experiencing newbie gains? Also, I was refraining from cutting until now because I thought I would look really malnourished if I got any skinnier. But I guess I have to do it since I am not looking any better even now. Do not even look like I lift

    Also just wanted to ask, is body recomp possible in my case if I eat at maintenance or slight deficit?

    Thanks again!
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    Originally Posted by ShubhamSaraf View Post
    Hi,
    Thank you for your detailed responses. Okay I will go on a caloric deficit. However, my ability to build muscle/lose fat won't be affected given I have already been training since a couple of years and won't be experiencing newbie gains? Also, I was refraining from cutting until now because I thought I would look really malnourished if I got any skinnier. But I guess I have to do it since I am not looking any better even now. Do not even look like I lift

    Also just wanted to ask, is body recomp possible in my case if I eat at maintenance or slight deficit?

    Thanks again!
    Noob gains don't have a time limit. You have little muscle mass=noob
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  11. #11
    Registered User air2fakie's Avatar
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    From your pics I don't think you've experienced any newbie gains yet - my guess is for the last 2 yrs you've been going to the gym without following a proper, consistent routine, eating however you feel like, and haven't progressed much in your lifts.

    Body recomp is possible but will take a long time and you could end up spinning your wheels... I suggest cutting then once you're lean you can eat at a slight surplus and put on lean muscle. You may even be able to put on some muscle while you cut since you don't look like you have much right now.

    Regardless of which way you go, the important thing is to get on a novice routine with a progression scheme and do it consistently for an extended period of time.
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  12. #12
    Registered User ShubhamSaraf's Avatar
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    Hi,
    Thanks a lot for the inputs. I will start as you say. However, one last question, I have been doing a lot of volume since 2 years and the Fierce 5 looks very less volume to me. Is there any other Novice LP programme that could be of more volume particularly because I like going to the gym? I do not mind FBW 3x a week. Was just curious to know if there is one which has more volume? Like which incorporates the entire body with the exercise like 1) BP, 2) Romanian DL, 3) Squats, 4) Rows, 5)Pullups, 6) One accessory for bis and tris and 7)Shoulders?

    Please advise.
    Thank you again!
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  13. #13
    Registered User ShubhamSaraf's Avatar
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    If I do the above 7 exercise, 3 sets each, 5-6 reps, 3x a week, will it be too much? Also just for you to gauge my strength levels currently which is pretty garbage for 2 years of work,
    Deadlift: 105 kg x 3
    Squat : 95kg x 3
    Bench: 60kg x 3
    Military Press : 45kg x 3
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  14. #14
    Registered User air2fakie's Avatar
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    Originally Posted by ShubhamSaraf View Post
    However, one last question, I have been doing a lot of volume since 2 years?
    And how's that working out for you?

    Originally Posted by ShubhamSaraf View Post
    Fierce 5 looks very less volume to me.
    That's the point of novice programs, because the extra volume will be counter productive. The point right now is to gain strength/muscle and progressively overload consistently over time.

    Originally Posted by ShubhamSaraf View Post
    I do not mind FBW 3x a week. Was just curious to know if there is one which has more volume?
    Read through the stickies on the Workout forum page and see if there's anything else you prefer more. But I'd recommend F5 FB and strictly follow whatever program you choose. If you like being in the gym do 20-30 mins of cardio after your workouts and the same or more intense cardio on off days.

    Originally Posted by ShubhamSaraf View Post
    Like which incorporates the entire body with the exercise like 1) BP, 2) Romanian DL, 3) Squats, 4) Rows, 5)Pullups, 6) One accessory for bis and tris and 7)Shoulders?
    Originally Posted by ShubhamSaraf View Post
    If I do the above 7 exercise, 3 sets each, 5-6 reps, 3x a week, will it be too much? Also just for you to gauge my strength levels currently which is pretty garbage for 2 years of work,
    Deadlift: 105 kg x 3
    Squat : 95kg x 3
    Bench: 60kg x 3
    Military Press : 45kg x 3
    If you want to design your own workout instead of doing a structured novice program (which is what you're saying), feel free to keep going nowhere. Your strength levels are obvious from your pics, but thanks for the stats.
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