Workout Advice Needed

Wookinpanub

I have lost 32 lbs in just over 3 months with a goal of 60 lbs by Labor Day. I have been doing cardio - mostly elliptical and have been self taught at using weights. I lift usually 4 times/week doing arms-back-chest and shoulders & traps.

I want to end up less than 200 lbs (I am 6'3") and look fit when wearing a tee shirt or at the pool. Fit as in lean with good muscle definition. Certainly not bulked up. My main areas of concern are:

1. Belly and love handles - I have made a good dent so far but have plenty of work to do.
2. Small but noticeable fat rolls on side of my pecs, a couple inches down from my arm pits.
3. More defined chest - especially upper chest near the collar bone.

Any advice is appreciated.

87Djones

Great job on dropping 32lbs so far.
-Doing cardio and a balance diet will continue to reduce your belly size but you can start doing some planks which help to build core strength.
-Decline bench press, dips, incline press and pec fly really helps to build shape in the chest

Wookinpanub

-Decline bench press, dips, incline press and pec fly really helps to build shape in the chest

I do regular barbell bench press at the gym on "safety" set up (?) - the bar is on a guide with hooks on the barbell and pins on the guides (uprights) to use. I also have been doing cable cross overs which are awesome.

Should I be doing chest more often? I basically do each body part one a week.

In my sets, should I start at heavy weights first then move down or vice versa.

rejectuf

Bench press and flies are really the best for building up your chest.

Losing weight in your stomach is just a matter of losing weight overall. Nothing you do is going to make this area lose quicker. Stick with what lost you those 32 lbs and keep losing. Some of us are just built to hold onto belly fat after we've burned all else. I can get myself down to a very low body fat % and still have a bit of a gut.

Keep lifting above all else.

You can mix in some cardio if you want to create a larger calorie deficit for weight loss, but recognize that creating a larger deficit may also stall some progress with your lifts.

LoneWolf_70

Google "Cardio Acceleration"..basically, instead of resting between sets when lifting, you do some sort of cardio like body squats/mtn climbers (among many options) so basically during rest periods you're body is still pumping. Trust me, worked very well for me.

No_Finish_Line

I do regular barbell bench press at the gym on "safety" set up (?) - the bar is on a guide with hooks on the barbell and pins on the guides (uprights) to use. I also have been doing cable cross overs which are awesome.

Should I be doing chest more often? I basically do each body part one a week.

In my sets, should I start at heavy weights first then move down or vice versa.

the machine you are talking about is the smith machine

most people probably hit every body part twice a week. the rule of thumb being that you don't want to wait more then 3-4 days before hitting the same body part again.

as far as the progression of weight within a work out, going up, down, or even staying at the same weight through all our sets are a legitimate way of doing it. you can even do a prymid. the different methods serve slightly different purposes. most probably move up in weight as the sets progress tho. the most important thing is really the rep range. 7-12 ish is good for building mass, under 7 better for specifically building strength, and anything above 12 is more endurance.

the other thing to remember is, regardless of what rep range you want to be in, you need to use a weight where you reach failure in that range (can do another rep with good form) otherwise it won't produce the desired effects

Google "Cardio Acceleration"..basically, instead of resting between sets when lifting, you do some sort of cardio like body squats/mtn climbers (among many options) so basically during rest periods you're body is still pumping. Trust me, worked very well for me.

i see some guys doing that, its a good idea.

if chest is the thing for the OP, consider incorperating push ups this way. You could do them on chest day. probably best not to do them the day before or after chest day if it can be helped. honestly was not happy with my chest development until i started doing a variety of push ups (and lost a lot of fat)