Please help, urgent man boob prblm

[coreymike32]

Im 6 foot and 240. I have manboobs. This is understandable as I still have quite a bit of weight to lose. I started at 285 and have been running, biking, and spending quite a bit of time in the weight room for two years. (Under 1 year of lifting). When I first started losing weight i could tell that the size of my moobs was decreasing, however in my last 4-5 months of lifting I have felt like I am simply "stacking" muscle under fat and making them protrude even more. This problem has affected my confidence and I am looking for a solution and I hope one of you can help. My usual weight room routine is after cardio on M-W-F I spend an hour exercising either arms or chest. My chest workout consists of incline and flat bench, flys on machine and dumbbell, cable crosses and raises and a few other exercises. The last two months I tried to increase reps (20 per set x 3) and decrease weight by around 1/3. This hasn't worked well either and the problem seems to be getting worse. I have just started a strict 90 day workout and am even thinking of completely leaving chest day out of my routine if my chest is simply going to continue to swell. Please help Im desperate for some professional help!!!
I do understand that I still have weight to lose and that WILL effect the size of my mams. I just need to know if stopping the chest weight training is a good idea. thanks

 

[malkore]

well if you're properly dieting to get lean, you shouldn't be adding much muscle mass. you simply won't have the calories to gain muscle when you're on a cutting diet.

so, perhaps you need to clean up the diet more, evaluate your calorie intake, and see if you don't need more calorie restriction.

they'll get smaller over time. the skin also has to shrink back a bit as the pecs lose fat.

your body is probably just not burning fat from where you want it burned. no way to control that, just have to keep at it.

 

[blackbeard]

My usual weight room routine is after cardio on M-W-F I spend an hour exercising either arms or chest. My chest workout consists of incline and flat bench, flys on machine and dumbbell, cable crosses and raises and a few other exercises. The last two months I tried to increase reps (20 per set x 3) and decrease weight by around 1/3. This hasn't worked well either and the problem seems to be getting worse.

1. You cannot spot reduce fat by isolating your chest. You need to burn fat and build muscle. You cannot build much muscle if you are on a calorie deficit but your body will hold on to the muscles if you are doing strength training. Consider doing a FBW(full body workout) such as the 5x5 Stronglifts

2. Look at an article like Lose your belly fat fast.

 

[flyinfree]

looking at your pics I think poor posture is contributing.

work your back
trapazoid
stretch your lats and chest
focus on standing up straight
roll your shoulders back
split your chest open
STAND UP!

you can repair that posture with weight training and stretching, it will take a month or two

Sweat Daily
FF

 

[g8r80]

As Malkore said, the way to lose fat anywhere in your body is through controlling calories in and calories burned. You probably got some "newby" pec gains when you started working on weights, but those gains will slow to a crawl and you probably won't gain much more pec muscle from here on.

I wouldn't stop the chest workout routine and I wouldn't lower down to 20 reps either.

Good luck and congrats on losing the first 45 pounds. You're almost halfway toward your goal.

 

[coreymike32]

thanks all, very helpful advice. As I need to strip fat I am currently cutting my calories to 1200 per day while completely removing refined sugar as well as anything processed from my diet. At least for the first 90 days anyways. You guys are awesome thanks for the speedy replies. Went to the gym and did my normal chest workout today. Cheers!

 

[blackbeard]

thanks all, very helpful advice. As I need to strip fat I am currently cutting my calories to 1200 per day while completely removing refined sugar as well as anything processed from my diet. At least for the first 90 days anyways. You guys are awesome thanks for the speedy replies. Went to the gym and did my normal chest workout today. Cheers!

That is the wrong way to do it. You should never eat 1200 calories, that is starving yourself. Calculate your BMR and deduct 500 calories. Eating 1200 calories you will lose muscular tissue from all over your body and the body will still hold onto the fat. Look at the stickies in the weight loss section. I once saw a post in the weight loss section where someone started at 200 lbs, starved themselves and at 180 lbs they still had their fat.

Secondly, I'm concerned about your "normal chest workout" because you do not seem to understand that you need to train all your muscles not just chest. Read the stickies in this forum as well.

Good luck in your goals but try and heed to the advice given and read the stickies as well.