Bad gut and pecs

Hi,

I've found a good routine and am working on it. I'm noticing huge gains on the biceps and triceps. Especially the chest it's growing but it's not shaping into what I consider "normal" pecs. For example the pecs themselves are growing by the middle "bridge" part is flat, so it's looking really strange. Am I doing something wrong or will that middle section fill in as I continue with normal routine?

Second my gut is huge. If I look in the mirror my chest and upper is filling out nicely but my gut is still lagging. It gets out further than my chest. Looks horrible. I'm heading out to vacation in 3 weeks and seriously want to change this. Are there any suggestions ppl can offer?

I've read the proper diet effects that mostly so here is what I've been consuming:
Breakfast - toast and cereal
Snack - banana/fruit plus nuts/something tasty
Lunch - Chicken/veal with vegetables, bonconcini (haha) and a mars bar
Dinner - usually not my disgression but it's usually rather big has some carbs, veggies (of course) and most often steak of chicken. Pork sometimes but I tend to eat less when they bring that out.

Two more things: I noticed my recovery time after a workout is like 3-4 days for a set of muscles. ie. I did biceps/triceps/chest/back 3 days ago and I still feel the mild pain. Should I wait for this to heal completely and if so how can I shorten this healing time?

Lastly after every workout I like to take a sauna, I'm assuming this is good? Saunas help burn fat...right? Just wanted to make sure.

Dave

How long have you been working out?  Longer recovery periods aren't unusual for newbies.

On your diet, even out the calories a litte more.  Breakfast is weak (but at least you're eating it!).  Add some protein, and make sure the grains you are eating are whole--not processed.  You also need to split your dinner up into a couple of meals, e.g. part after lunch, then dinner, and maybe a small snack later.  Have you calculated your caloric needs for your fitness goals?  If you haven't done that, you need to.

The Mars bar has got to go, sorry.  Let it be part of your cheat day, but if you want something sweet, eat  some fruit.  The number of fruit/vegetable servings seem too few.  Are you drinking a lot of water?  Have you knocked out all pop and other sugar-laced (even diet versions) drinks?  A couple of cups of coffee is ok, and all the green tea you want (unsweetened, of course), is good, but these can't substitute for you water intake.

How are you treating your body nutritionally before lifting, and after lifting?

When you say you're hurting from the work out, is that a hurt as in "ow!" or more of an ache?  Aches are normal, pain is not.  You need to take it easier on your muscles, especially in the beginning, so that you don't injure yourself.  If you're in pain, go see a doctor.

The only thing that burns calories is eat just a few calories less than you expend.  Go to the sauna because it feels good, but don't count on it incinerating any fat for you.  Any weight you'll "lose" is water weight, and will come right back.

If you want more info on calories, etc., do a search on the site, and look for the likes of danmirage's entries.  He's the god of calculating all things calories, etc.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

increase your protein intake, stick to a clean diet with no junk food, do a cardio workout (jog/run) for 15-45 minutes 3 times a week. take a fat burner such as hydroxycut.

Well I kept a routine for 3 weeks, but I had an eye operation (not laser surgery...radial keratatomy now I've got 20/20 vision :p) so I've been slacking lately.

My parents eat these grain pellets...not sure what they're called. But I eat them with my cheerios :-p they...taste healthy haha. Yeah I don't calculate anything. My family usually eats very well and I tend to snack very well. I'm constantly drinking something that is water-based. Either water with lemon flavor or *shameful* koolaid pacs (the 5-calorie ones) :p I don't drink ANY pop, any crap except gingerale (ahh Canada Dry :p) once in a blue moon. My drinking isn't that bad.

They are definitely aches, sorry pain wasn't a good word. It's definitely aches - I was told this is supposed to eventually feel "good" sort of a motivational pain reminder - I don't know that's the way I see it as well, strange to explain. It's like a high. Anyways so as I workout more the pain will become less, does that mean I should increase my weights so that I keep the aches consistent?

I've never hurt myself and I know how to take it easy...I hope.

I don't have an entire mars bar...just a little chocolate, I read it helps with the diet. Blah don't read everything I see I know :-p

How about my chest question? Will that eventually....fill in?

Will supplements help me decrease the pain relief times? and does it seem realistic to lose a gut in 3 weeks?

We're going to need more stats, etc. 

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Could we see some pics? It would help me think of some advice, I'm not very good with visuals.

Someone always has to write on the walls "Mike was here". But then someone else puts an arrow and it says "Mike is a ****got". So Mike comes back to check it out, "What the hell?! I was here but not as a ****got!"
-Dane Cook

Hi guys, thanks for the good response. I'm not new but somewhat ignorant with most of these calculation things. I really want to learn - going to school, running a business is hard but I REALLY want to squeeze in shaping the bod.

I'm not looking that great lately - haven't seen the sun in...pshhh 3-4 months :-p (winter ack) and I've been inactive for a week so I'm looking sloppy.

Think of this as a hand reaching out asking for a saving :-p

Here are the pics, sorry I cut them together sloppily.

Here are my stats:

Weight: 135Lb.
Height: 5'5 short I KNOW :'(

The chest is...developing...the center is flat, I was it to be more defined. I think I"m working on my arms too much -_-

You don't have that bad of a body. There is a little fat on you, but you can burn that easy.

Do sit ups, cruches, cardio, etc. All fat burning work outs.


Now as for you chest, once you build your chest it should fill out. But if your speaking of your muscle right below your chest, build your abs to build that muscle. I have bad pecs but my muscle inbetween my rips and rigth below my chest is very big.

Someone always has to write on the walls "Mike was here". But then someone else puts an arrow and it says "Mike is a ****got". So Mike comes back to check it out, "What the hell?! I was here but not as a ****got!"
-Dane Cook