Extremely bony upper chest, really hate it.

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Replies

  • PlaceboFX
    PlaceboFX Posts: 38 Member
    mariececilia10 wrote: »
    LiftHeavyThings27105 wrote: »
    mariececilia10 wrote: »
    I’ve noticed that when I lose weight my sternum is very prominent but as I maintain it kind of disappears. Almost like my body fat re-distributes more evenly when my weight is stable. You and I have almost the exact same stats! I’m also female, 24, 5’ 9” and have lost 50 in the last year ( a little longer). But I’m stuck maintaining between 150-155 for the last 5 months and I’m trying to get to 140. Would you be willing to share what your diet/calories and exercise routine look like?

    Very general comment.....

    Someone else's diet | caloric intake will not likely do you (or anyone else, for that matter) any good. Everyone is different and two people with the exact same stats may have very different macros (let's just call it that). I am sure you are just looking to compare, but lots of people (and not counting you in that group) copy someone else's stuff (which is almost never a good idea).

    Now, you stated that you have been stuck for the last five months. Have you looked at a Diet Break? For a few days or even for a week? Or, have you added "Re-feed" days (two consecutive days)?

    You might want to investigate those two ideas and see if that makes sense for you. Essentially, both are as much mental breaks as physical.

    You’re right, I was just curious to know what someone else with similar stats would have as their caloric intake. Also, I believe I’ve been stuck because these last 5 months have pretty much been a diet break :P I haven’t been able to consistently stick to a calorie deficit, which is also why I was curious about the OP’s calories, to have another example of what someone with stats similar to mine would have to maintain at nearly my goal weight. Thanks for your insights :)

    Oh man, I'd tell you if I could! But my weight loss was nowhere near linear. There were periods I was eating 1200 calories a day or less (do NOT recommend), I did intermittent fasting for a time, briefly tried keto, etc.
    I can tell you the best thing I ever did for my fitness though was to start lifting more than I do cardio. Adding muscle tone to my body made such a huge difference, AND increased my metabolism.
    I now work a very active job 3 days a week on a small ranch, so I've fallen off the gym wagon lately, but I'm gonna start going back and try to put on more muscle.
    And right now I'm eating about 1800 calories on my days off, and about 2400 on work days. Just a bit below maintenance, but I'm gonna probably increase soon to slightly above maintenance to help with my lifting.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    AliceDark wrote: »
    LiftHeavyThings27105 wrote: »
    AliceDark wrote: »
    I have the same kind of issue - my body just chooses to pull fat from my upper body, so I have a tendency to develop very visible ribs and sternum when I drop fat.

    Bench, bench, bench. Depending on your program, it probably wouldn't hurt to do several variants over the course of the week (Smith, barbell, dumbbell, etc.)

    Also, investing in a set of microplates is a fantastic idea, especially if your gym doesn't have 2.5lb plates. (Even if they do, at a certain point, using two of those and jumping 5lb starts to get difficult). I just carry them around with me in my gym bag.

    She, as I do, does her training at Planet Fitness. They have a *kitten*ton of 2.5lbs plates! :-)

    I still find that having 1lb and 1.25lb plates is really helpful. I struggled for a long time with being able to do, say, 5-6 reps at a certain weight but only being able to do 1 or 2 reps when I went up by 5lbs. My microplates just gave me a lot more flexibility.

    My bad. You are absolutely correct. I somehow missed that....yes, going up in smaller increments is tough if the smallest increment is 5lbs.
  • mariececilia10
    mariececilia10 Posts: 77 Member
    PlaceboFX wrote: »
    mariececilia10 wrote: »
    LiftHeavyThings27105 wrote: »
    mariececilia10 wrote: »
    I’ve noticed that when I lose weight my sternum is very prominent but as I maintain it kind of disappears. Almost like my body fat re-distributes more evenly when my weight is stable. You and I have almost the exact same stats! I’m also female, 24, 5’ 9” and have lost 50 in the last year ( a little longer). But I’m stuck maintaining between 150-155 for the last 5 months and I’m trying to get to 140. Would you be willing to share what your diet/calories and exercise routine look like?

    Very general comment.....

    Someone else's diet | caloric intake will not likely do you (or anyone else, for that matter) any good. Everyone is different and two people with the exact same stats may have very different macros (let's just call it that). I am sure you are just looking to compare, but lots of people (and not counting you in that group) copy someone else's stuff (which is almost never a good idea).

    Now, you stated that you have been stuck for the last five months. Have you looked at a Diet Break? For a few days or even for a week? Or, have you added "Re-feed" days (two consecutive days)?

    You might want to investigate those two ideas and see if that makes sense for you. Essentially, both are as much mental breaks as physical.

    You’re right, I was just curious to know what someone else with similar stats would have as their caloric intake. Also, I believe I’ve been stuck because these last 5 months have pretty much been a diet break :P I haven’t been able to consistently stick to a calorie deficit, which is also why I was curious about the OP’s calories, to have another example of what someone with stats similar to mine would have to maintain at nearly my goal weight. Thanks for your insights :)

    Oh man, I'd tell you if I could! But my weight loss was nowhere near linear. There were periods I was eating 1200 calories a day or less (do NOT recommend), I did intermittent fasting for a time, briefly tried keto, etc.
    I can tell you the best thing I ever did for my fitness though was to start lifting more than I do cardio. Adding muscle tone to my body made such a huge difference, AND increased my metabolism.
    I now work a very active job 3 days a week on a small ranch, so I've fallen off the gym wagon lately, but I'm gonna start going back and try to put on more muscle.
    And right now I'm eating about 1800 calories on my days off, and about 2400 on work days. Just a bit below maintenance, but I'm gonna probably increase soon to slightly above maintenance to help with my lifting.

    Thanks for sharing! It helps seeing that someone else’s numbers are in that range. I can’t help thinking it’s not possible to lose netting 1600-1800 as a female since it seems like most posts I see from women losing are around 1200-1400. It’s hard for me to believe the difference in height/activity level can make such a difference!

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