These exercises will build the chest into a solid rock of mass. Your arms should be locked out and your body straight from your heels to the top of your head. Use it in place of your current chest day and limit any other chest training you do in the same week to ensure recovery.
My diet was consistent along with my routine and what not.
To lose body fat the body requires a calorie deficit, which is best achieved through a combination of diet and exercise, rather than just cutting 1000 calories from the diet.
I can always feel my back working when I squeeze my shoulder blades together while doing upright rows,seated rows,bent over rows,lat pull downs.
Your post training drink is classed as a meal, If having a normal meal do so approx 2-3hrs before training.
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