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Preventing bony chest??

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lassygreenlover
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« on: December 23, 2010, 08:22:08 AM »
Forgive me if this has already been discussed.  I did search but found nothing.  If it is there please just point me in the right direction. 

That said.

I'm 5'4" woman.  Current weight 175lb.  My lowest weight 115lbs.  I achieved that weight in very .... unhealthy... ways. 

I started my healthy eating and exercising at 220lbs and so have made good progress.  I am much more fit already and have even done a triathlon.

 When I was much thinner you could see almost all of the ribs in my chest.  VERY unattractive.  Already now that I'm down to 175lbs the first rib under my collar bone is starting to be visible.  At 160 you'll be able to see the two ribs below my collar bone... I don't want this.

My question
My theory is that with the right chest exercises i might be able to gain enough muscle just to sort of fill it in a bit so that the dips between the ribs aren't so noticeable.  so the chest (other than where my breasts are,.. which aren't too big to start with) is more smooth than having the ribs visible.

Do you think this is possible?  If so when I progress beyond the beginner workouts (3Xweek) what would you suggest I focus on.  Otherwise I will, of course continue with scoobys intermediate plan but it does worry me about these ribs in my chest sticking out. (FYI the rest of me still has quite a bit of body fat obviously.  I guess I just lose from the chest and face first).

Any advice would be greatly appreciated as it's making me reluctant to continue weight loss.


Thank you

(As I said, if this is already here... please be kind and just point me in the right direction)
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« Reply #1 on: December 23, 2010, 08:32:14 PM »
With more muscle mass in the area, it will work. But you will gain muscle weight Grin
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    « Reply #2 on: December 25, 2010, 06:55:14 PM »
    If you're following the beginner plan, then your idea should work perfectly  Smiley

    All those push ups will build up some muscle so your ribs won't show.  And go right ahead with the intermediate program when you feel that you're ready.  That has some inclined flys / presses which will focus more on the upper chest. 

    If you don't have an incline bench you can basically do the same thing by doing decline push ups (push ups with your feet elevated, like up on a chair).
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    « Reply #3 on: December 26, 2010, 09:47:01 AM »
    lassygreenlover, you said you achieved 115 pounds in very unhealthy ways....was this just by not eating?
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    lassygreenlover
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    « Reply #4 on: December 28, 2010, 05:51:30 PM »
    @RTalons- Thank you for the encouragement and validating my theory (and hopes)  I"ll keep going as planned and hope it works out that way.

    @tomthedrumma - yes.  I've weighed well over 200lbs (almost 300) 4 times in my life.  3 times I reduced my weight to 115lbs by simply stopping eating for months at a time (up to 6 months).  If you don't eat you can't gain weight.  Period.  So if people tell me I don't have will power they can stuff it!! It's a long story but I'm in a much better place psychologically and for the last few years have been working on the psychological aspect of my "food issues".  So the gains I've made recently (It's taken 2 years to lose 50lbs) have been hard fought, honest and healthy Grin .

    But I'm finally in a place where I can start to look at exercise. (I have chronic fatigue syndrome and other issues which are slowly coming under control).  So I'm trying to start from scratch to build a balanced, healthy approach.  Wink
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    « Reply #5 on: December 28, 2010, 06:34:58 PM »
    Do you mean your ribs or collarbone? Aka is the area you're thinking about above or below nipple-height? If above, I guess it's just chest-work, making sure you do incline work.

    If it's below, then it's serratus anterior (boxers muscle) & obliques that you gotta work on. Intensive cardio, and bicycle crunches ought to take care of this. A downside of working obliques hard is that your waist will be bigger, so you'll get less of an hour-glass (this is where we'd usually say V-taper for guys, darn obliques! ^^)
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    « Reply #6 on: December 28, 2010, 08:42:02 PM »
    Like you literally didnt eat any food at all? What did you look like at 115 pounds? How tall were you?
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    « Reply #7 on: December 29, 2010, 04:42:40 PM »
    @Myschly
    No, it's not my collar bone.  it's the ribs but above the nipples.  if you check out the post about... um I think it's "body building and curves" in the women's fitness section. On page 2 RTalons posted some pictures.  The first picture shows exactly what I'm talking about.  You can see her sternum and the ribs between her breasts.  That's what I looked like.  But I appreciate the advice about incline work.  I'm going to keep that in mind, try that as I go and see how it progresses.

    @tomthedumma
    Check out the pics I mentioned above.  The "skeletor" picture of the girl in the red bikini is what I kinda looked like though I'm not that tall.  But same bones showing just my arms were a little less anorexic looking.  My hip bones stuck out like that though.  I'm 5'4"  But I looked like her in that it looked like you could knock me over with a feather.  I want to look more like the "squat girl" in the second picture.  She's got a good BF% but it surely looks like she'd do better matched up against the first girl. Frustrating though cause all those "tables" say that for my height I should weigh between 115 and 130.  At 115 I looked like her.  So to be a "healthy weight" I have to look sick?  Doesn't make sense.  I'd rather be fat and not look like her.  But the reason I started asking this question is cause there must be a way to have lower BF and NOT look like her.  As I mentioned I'm 175lbs now and already my ribs in my chest are starting to show. LMAO no sign of a six pack though!

    And yes... like nothing.   I drank coffee, diet pop, 1 cup of clear soup broth/day and once a week a V8. One time I did it I drank what I mentioned and ate 4 pretzels for supper every day.  NOT a recommended strategy.  My hair fell out in clumps.  Not to mention all the bad things I can't see that must have happened to my body. it's effective if you don't die from it. but if you don't die you will eventually gain back all the weight plus more so not a longterm viable solution.
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    « Reply #8 on: December 29, 2010, 05:59:59 PM »
    What pics lassy? I didnt see any pics mentioned above?
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    « Reply #9 on: December 29, 2010, 06:22:36 PM »
    Quote from: tomthedrumma on December 29, 2010, 05:59:59 PM
    What pics lassy? I didnt see any pics mentioned above?

    She's talking about this post:
    Quote from: RTalons on December 28, 2010, 11:41:31 AM
    I hate sharp knees.  20-30% body fat is a good number on a woman. 

    Miss Universe:

    Eww.
    I don't want to see her sternum, or be able to count ribs from 30 feet away.  I know what a scapula looks like... I don't want to see all of the tendons moving, etc..

    Squats can keep you curvy with a low body fat.




    The scary part is the girl in the first picture was Miss Universe... creepy that is being considered a standard of "beauty"
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    « Reply #10 on: December 29, 2010, 06:54:30 PM »
    I'm 5'6 116 pounds about and I dont look anything like that skeleton girl
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    « Reply #11 on: December 29, 2010, 08:08:52 PM »
    lmao... well, tom, I'm glad you don't look like the skeleton girl.  we would have some questions if you did... Shocked  I'm assuming then you have a fair amount of muscle that covers up the bony bits so you don't look like her?

    I don't know why my ribs in my chest start to show so quick. I guess that's just where the fat goes away first.  My thighs on the other hand!!! I also don't think I'll every see a six pack.  I'd probably have to be like 0% BF to ever see that.  I'm okay with that as a girl. (not seeing it I mean, not the 0%)

    I guess 115lbs looks alot different depending on what is making up that weight.  I'm not really too much concerned about my weight except to help me figure out how many calories to be eating right now...  otherwise I'm more concerned about what I'm looking like and how well I'm performing in my training and recovering from the injuries and health challenges. (previously running, swimming and biking for triathlon but now also lifting/weights etc)

    *sigh* I think I have a ways to go.  Thankfully I have the rest of my life, which I intend to be quite long  Grin
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    « Reply #12 on: December 29, 2010, 08:09:49 PM »
    Thanks RTalons for cross posting that reference.  I don't know how to do that (not very computer savy).
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    « Reply #13 on: December 29, 2010, 08:13:45 PM »
    I guess I have a fair amount, but Im still skinny and I need to gain weight still which Im trying hard at. <object width="300" height="400" ><param name="allowfullscreen" value="true" /><param name="movie" value="http://www.facebook.com/v/118086538262109" /><embed src="http://www.facebook.com/v/118086538262109" type="application/x-shockwave-flash" allowfullscreen="true" width="300" height="400"></embed></object> thats me lol
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    « Reply #14 on: December 30, 2010, 05:01:44 AM »
    Quote from: lassygreenlover on December 29, 2010, 08:08:52 PM
    lmao... well, tom, I'm glad you don't look like the skeleton girl.  we would have some questions if you did... Shocked  I'm assuming then you have a fair amount of muscle that covers up the bony bits so you don't look like her?

    I don't know why my ribs in my chest start to show so quick. I guess that's just where the fat goes away first.  My thighs on the other hand!!! I also don't think I'll every see a six pack.  I'd probably have to be like 0% BF to ever see that.  I'm okay with that as a girl. (not seeing it I mean, not the 0%)

    I guess 115lbs looks alot different depending on what is making up that weight.  I'm not really too much concerned about my weight except to help me figure out how many calories to be eating right now...  otherwise I'm more concerned about what I'm looking like and how well I'm performing in my training and recovering from the injuries and health challenges. (previously running, swimming and biking for triathlon but now also lifting/weights etc)

    *sigh* I think I have a ways to go.  Thankfully I have the rest of my life, which I intend to be quite long  Grin

    Probably is the case.  Everyone's body decides where it wants to keep the fat, and it's usually pretty annoying about it.  Like if a guy wants to have a six pack, that belly will hold on for dear life lol.  Get body fat low enough and it'll all even out.

    About a 6 pack, for most people (depending on genetics and the actual size of the muscle) you need to get in the 8-10% range for the full 6 pack to be visible.  That is way below the bottom of the healthy range for women (~20). 

    Muscle grows frustratingly slow, but be encouraged that the most dramatic muscle gains are usually in the first year, so might have some muscle over those ribs sooner than you'd think.  Just keep to a good routine (like Scooby's ones) and good nutrition (~100+ grams of protein and ~2000-2500 Cal a day).  I've been steadily losing fat and gaining muscle for the past 6 months doing just that  Grin

    Quote from: lassygreenlover on December 29, 2010, 08:09:49 PM
    Thanks RTalons for cross posting that reference.  I don't know how to do that (not very computer savy).

    Hehe no problem.  I actually learned most of the code from putzing around here.  Most things are commands in brackets like this [ something ] text [ / something ] (without the extra spaces).  Like to put something in bold or italic just surround it with [ b ] text [ / b ] or [ i ] text [ / i ].  Hitting the "quote" button will actually show you the exact code someone used, if you're curious how they linked something or what not.  heavy use of the quote and preview buttons got me linking like a pro in no time Tongue
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