What's the best exercise for chest with dumbbells?
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From 295 to 170. 43% to 7.6% bodyfat. Flabs to abs.
- Thread starter supernormal
- Start date
What's the best exercise for chest with dumbbells?
Anthony2035
Member
I am hoping to do the same. I went from 271 to 219-ish currently. I am stuck on a wall thing Ugh. How old are you if I may ask?
StereoVsn
Member
Chest press works pretty well but you won't be able to do as much weight in general with dumbbells... which doesn't matter for beginners you can also do incline chest press. You can also do standing chest presses which is more of a whole body exercise but certainly works your upper chest (not military press).
Man, OP, that's an amazing job. Reading OP has me pumped up. That's I lost whole bunch of weight and got in shape till about 5 years back... and then o got kids
. Just started my low carb diet, IF and went back to the gym 2 weeks ago.Inclined dumbell presses.
Short version: skip your first meal of the day or your last meal of the day.
Last meal of the deal at 6:00 PM, don't eat until 10:00 AM the next day. (skip breakfast)
Last meal of the day at 2:00 PM. Don't eat again until 6:00 AM (skip dinner)
supernormal
Member
I'm planning to wait it out a few years while I fill out my frame a bit more (maybe 10 pounds of muscle) and take collagen supplements. If it's still a problem, I'd maybe look into getting something done.
Mediking
Member
Thanks, Gaiages. I'll figure it out. I wanna try IF. I exercise and stuff but my diet could be wayyy better.
So... let's say I go to work at 5:00 pm and get off roughly at 1:30 am without overtime. When I get off work, I'm starving. How do I do this IF style?
cubicle47b
Member
Really impressive work!
Its as possible as moving a mountain.
CrimsonSquall
Member
Anyone ask for roids yet tho?
supernormal
Member
I get teased a lot in the gym by some of the guys. They think I'm on a cycle since I can get really vascular
. It's obviously silly if you look at my stats, I'm not even remotely big. I look like a skinny guy when I got clothes on.
supernormal
Member
Drop the cardio, lift heavier weights, eat more protein, rest more.
Thanks. Figured that myself. I got weights last year but have been on/off with it. Decided to build some muscle because for my size (6'1) I was starring to look too skinny, but still looked skinny fat without a top on.
Weights have helped give me some definition.I guess thats the case with op, his added muscle help him look decent with a low bidyfat. Its just that I'm always on/off with weights because if I don't stick to my low calories diet then I pile the weight extremely easily. Some of it is muscle, some fat. My jeans get tighter around the waist etc.
I was about 179lbs this time last year. Now I'm 200-205. Again, some muscle, some fat.
supernormal
Member
I'm the OP
. I don't do high calories either. The most is 2200 on work days. I stick to 1500 most of the time, while still taking in almost 200g of protein. So don't worry about gaining fat.You just want to do all your eating in an 8 hour period. So you'd probably eat right before work and right after (and I guess you squeeze in a 'lunch' in between?).
Oh right. That's pretty good then. Everyone says you can't build muscle without even more calories but 2200 is below average, and 1500 is really low. I try to stick around 1600 myself.I'm the OP
200g of protein is hard. It works out about 20-80g per day when im dieting and on weight loss. Up to say 120-150 per day when im trying to gain muscle.
I'll take your advice though. Keep lowish cals, up the protein, carry on with more weights than cardio. Seems to have worked for you so fingers crossed.
giancarlo123x
Banned
Damn dude, congrats. I need to start lifting weights again, damn work promotion really screwed me in that department.
RoninChaos
Member
Congrats. I've lost about 100 pounds and have started trying to work out a bit more. I'm at around 100 grams of protein a day. Maybe I should up it?
Guerrillas in the Mist
Member
brb hitting the gym.
Mistake
Member
I've also been looking at gyms lately. What brands of protein are recommended? I only find ON and MP online here in China, but I worry about quality. For my diet I'll be eating eggs, chicken breast, brown rice, muesli with milk, and whatever else I can get my hands on. I could use some tips on that since cooking is more difficult for me here. I'm currently 58kg and 175cm (about 127lbs, 5'8")
And to the op, great job man. You're completely right. I used to bike a lot, and it was good feeling seeing myself go further and further.
And to the op, great job man. You're completely right. I used to bike a lot, and it was good feeling seeing myself go further and further.
If you have a power rack with safeties and a moveable bench you can use that as your spotter. That's what I do since there's usually nobody at the gym when I get there. I used to do dbs but after a point actually getting the weight into the starting position was getting too difficult.
Schattenjäger
Gabriel Knight
Do you Drink anything while fasting? Can I have an espresso without sugar in the morning?
Also I thought we were supposed to eat breakfast and it's the most important meal of the day!?
Also I thought we were supposed to eat breakfast and it's the most important meal of the day!?
ErasureAcer
Banned
You look like Michael Phelps in second pic. Good job.
supernormal
Member
Schattenjäger;247257274 said:
Anything under 20 calories will not be considered breaking your fast. I have coffee with Splenda which has 0 calories.
A lot of things like breakfast is the most important meal of the day, or don't eat carbs at night and things of that nature are pretty much myths that get brought up over and over because people like to cling on to things like that.
gutter_trash
Banned
okay OP, you got me inspired.
supernormal
Member
The advice I always give is this. I didn't lose 125 pounds, I lost 1 pound 125 times. Focus on losing that one pound, then rinse and repeat. You've already got 44 down, so keep doing what you're doing.
I'd say keep your protein intake high so you minimize muscle loss, and take some sort of collagen supplement to help with loose skin.
Vicetrailia
Member
Jump roping is fantastic, so is boxing. I would start worrying about efficiency/maximizing after I probably got into groove of working out.
Thanks for the share, OP!
I've been undergoing my own transformation myself. When my scale hit 294 in November 2016, that was my final straw to get up and do something about my fitness.
As of this minute, I'm down from 294 to 202.
My approach was less scientific than yours, I simply took a "No Days Off" approach to my fitness. For the first 6 months, I did nothing but walk on a treadmill at 3.5 speed with an incline of 10 to 13. Now I've really tried to integrate strength training to ensure I don't sweat away my muscle with the fat. On weekends I do twice a day workouts, and I epsom salt bath those days to recover from muscle soreness.
As far as my food situation, I've drastically changed up my diet. No more sugary juices, sodas, fast food, or hearty meals. Eat lots of half sandwiches, salads, wraps sparkling water (really helps simulate that full feeling), and my singular major meal for the day is usually at 4pm. Whatever that meal is, I strive not to intake more than 2 pounds including my 16 oz. beverage.
Finally, the secret sauce is the accountability thru my WIFI scale. It measures and tracks everything, sending data directly to my phone. Got this midway thru my journey so it doesn't go back to November '16, but it's been my best friend thru this somewhat lonely journey:
I'm 5-10 and my target weight is 165. Hoping to get there by end of year, then transition over into maintenance mode.
I've been undergoing my own transformation myself. When my scale hit 294 in November 2016, that was my final straw to get up and do something about my fitness.
As of this minute, I'm down from 294 to 202.
My approach was less scientific than yours, I simply took a "No Days Off" approach to my fitness. For the first 6 months, I did nothing but walk on a treadmill at 3.5 speed with an incline of 10 to 13. Now I've really tried to integrate strength training to ensure I don't sweat away my muscle with the fat. On weekends I do twice a day workouts, and I epsom salt bath those days to recover from muscle soreness.
As far as my food situation, I've drastically changed up my diet. No more sugary juices, sodas, fast food, or hearty meals. Eat lots of half sandwiches, salads, wraps sparkling water (really helps simulate that full feeling), and my singular major meal for the day is usually at 4pm. Whatever that meal is, I strive not to intake more than 2 pounds including my 16 oz. beverage.
Finally, the secret sauce is the accountability thru my WIFI scale. It measures and tracks everything, sending data directly to my phone. Got this midway thru my journey so it doesn't go back to November '16, but it's been my best friend thru this somewhat lonely journey:
I'm 5-10 and my target weight is 165. Hoping to get there by end of year, then transition over into maintenance mode.
JimmyRustler
Gold Member
The best way to avoid this is simply to loose weight slowly. 1 pound a week.
Even if you're overweight and want to loose a lot of weight I would strongly recommend to do this. I takes longer but it's soooooo worth it. Seriously guys, work with your weight. Figure out a meal plan that will let you keep your weight steady and then start slowly taking away the calories. Keep the protein high, the carbs middle and the fat low. The way I did it was keep a weight for one week, then use the next 7 days to loose 1 kg. Then again keep that weight for a week. Then use the week after that to loose an additional kg. Rinse and Repeat.
All I can tell you guys is that the difference compared to conventional weight loss (especially with cardio, which I do not do any more at all) is DAY AND NIGHT. Last year I went from 90 kg down to 84 kg in around 2 months I think by cutting calories and doing a lot of cardio. I looked an felt miserable.
Through a (retrospectively) lucky coincidence I had a knee injury earlier this year so after bulking to 90 kg again I had to rely solely on my nutrition in order to cut down again for summer because I couldn't do any cardio any more. And boy let me tell you I am never going to touch that running shoes again in my life. I am currently down again to 81,3 kg this morning (meaning 3 kg less than last year) but look far more swole than I did last year with 84 kg. How? I have no fucking clue. It's like I am loosing almost next to no muscle at all and just my belly fat around the waist. I currently slowed down my regiment to loosing a kilo every 3-4 weeks instead of every 2 weeks because it's so much fun and going too well. And I'm not going to stop this before I'm fully shredded (which I estimate to be the case in around 1 month or two at this rate).
"Side effects" are also a killer. Only 5 hours sleep per night despite 4 times a week high intense training? Check. Feeling relaxed all day long? Check. Cleanest skin I have had since I was 10 years old? Check. No digestion problems ever? Check.
If you'd told me 6 months ago I'd be fully awake every day at 5:30 am in the morning after the first alarm without needing to snozze and I can watch 2 episodes of an anime before even heading to work I'd have told you you are insane but... here I am.
Monkeyball
Banned
You sure about this collagen thing? Seems to me it could only work if you do it before you even gain weight, if it could even work at all.
TheThreadsThatBindUs
Member
Co-signed!
Well done OP.
I'm inspired by your journey. Wanna make some changes myself. Can you perhaps share some details in the OP about your diet?
Baron Doggystyle von Woof
Member
Congrats man. Respect that you pulled trough it just have been tough.
Alter_Fridge
Member
As you get heavier these get more dangerous for your shoulder
Preferably done with a spotter
Alter_Fridge
Member
I'm the OP
Do do you any sort of HIIT?
supernormal
Member
I've only recently started using it, but I've been told by few well regarded trainers to incorporate it. Maybe it's not that effective, but anything to help the issue is better than doing nothing at all.
On my 15min walks back from the gym, I sprint for the last 300 meters up a hill. It's more motivational than anything else, the effect is probably negligible so I don't really count it as part of my work out.
Wut? Curious to know how it helps with allergies.
supernormal
Member
I have genetically big calves, and buying pants is a problem. I have to buy them loose around the waist so that my legs fit.
I take 2:30 minutes between sets. See Kinobody and reverse pyramid training.
Teren_Kanan
Member
Congrats man, Amazing work.
If this was bb.com I'd rep the shit out of you!
Beautiful transformation.
If this was bb.com I'd rep the shit out of you!
Beautiful transformation.
You can switch it up. Incline bench press, regular bench press, decline bench press, butterflies. You can do pretty much any lift you can do on a bar with dumbbells.
You don't want to stick with the same thing for months on end. Each will work your muscles in a slightly different way.
As mentioned earlier, you will do less weight, but in all honesty your muscles will get just as tired. if you lift slowly and steadily, that will also make your max weight lower than if you lift really fast.
Both will make your muscles burn, and many recommend the former for gains.
DominusLeges
Member
Op mentions eating Cereal and salads as part of their daily diet. Curious what sorts of cereal or salads he eats. Esp the salad as it seems really high protein.
isaacnukem
Member
Awesome job! I too, want to transform into Shane of The Walking Dead.
Kidding aside, really, amazing job. I regret all the years I didn't start taking fitness seriously and I want to shout at the top of my lungs that everyone can do it.
Kidding aside, really, amazing job. I regret all the years I didn't start taking fitness seriously and I want to shout at the top of my lungs that everyone can do it.
LifEndz
Member
I'm working on my own transformation back to being in shape. I'm about 6 feet tall and I vividly remember my college days when I weighed 205 and worked out every other day. When I stepped on a scale recently and saw I was 230, I freaked. Granted, it's not as drastic an increase in weight as some if you, but it got me worried nonetheless.
I've since stopped consuming all surgery drinks, lowered my carbs and purchased a fitbit to track my daily results. After about a month I'm down to 219. Hoping to get to about 205 or maybe 195 since I don't lift weights like I used to. Thanks for the inspiration, OP. Would love for women to give me the kind of attention they're giving you.
I've since stopped consuming all surgery drinks, lowered my carbs and purchased a fitbit to track my daily results. After about a month I'm down to 219. Hoping to get to about 205 or maybe 195 since I don't lift weights like I used to. Thanks for the inspiration, OP. Would love for women to give me the kind of attention they're giving you.