Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Sit down in the pec deck machine with your feet shoulder-width apart and your back against the padded rest. The first session increases strength using a high number of sets but fewer reps.
Weight gainers are OK if you need to quickly down a meal, but...
High intensity training like that with a couple of warm up sets then one heavy work set, I believe was what Mike Mentzer advocated but it was not widely supported but did give results to those genetically gifted.
If you want to lose fat (and maybe even lose weight) your diet is the most important thing.
Small frequent portions are much better than spread out large portions.
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