That's the diamond shape. I decided to leave the dumbbells alone and try something new.
I do still have 2-3 cheat meals on the weekends, but Mon-Fri is as clean as I can eat and lower carbs(150 grams or less for me) As far as feeling weak, the biggest difference is not really overall strength as much, but how many sets I can be strong at.
This will keep your elbows and the weight more on your deltoids and make the push more upright.
Also, do flat bench at the end of your chest workout for about 6 weeks so your tail is dragging and you have to push a little - it helps fiber recruitment in my opinion.
Therefore the total caloric value is approx 700-800 calories per pound.
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