This is 3y of lifting, 5"11, from 120lbs to 163lbs now.
No, I don't lift 6x a week with maximum effort in every single rep, but I'd say I put in around 60% effort of a proper routine, so I should get at least 60% of the results, right? So why do I look like a pile of trash that has never stepped into a gym before? When I was 120lbs, at least my face was good, because of low body fat. Now I just look like a bloated skinny fat.
This is the power of genetics. I don't eat trash all day, my diet is somewhat clean, not great but not terrible, and i have friends with similar body composition, except that they dont go to the gym and drink alcohol every single weekend.
This is not fair, what can i do to change this corpse, go full autism couting every single calorie and start priorotizing the gym over everything?start on roids? Should i get a exam to check my test?
Lift 4 days a week with a break in between. I can see you aren't eating enough to build any muscle. 200 cal surplus or more minimum.
how can i be getting more fat, while eating at maintenance and going to the gym? its insane
i go for 8-12, negative testosterone could be a thing
what did you do
while i believe it, this is not the case, i look like shit from all angles and lights
>how can i be getting more fat, while eating at maintenance and going to the gym? its insane
By not training? You cant just show up to the gym. I guarantee you that you have NEVER in your life done challenging weight and let out a little grunt. You literally havent and you LITERALLY cannot prove me wrong. Your muscles wont grow if you dont give them enough stimulus and reason to grow.
>3 years of lifting
wtf do you have negative testosterone or do you just lift the bare minimum with 3 rpe and then call it a day?
Checked.
SwoleShack is full of terrible advise.
Go seek real advise elsewhere.
T.fellow skelly escapee
If you sort r/brogress by top of last month there's a post of a 45yo guy lifting for 10y (I think) flexed and unflexed with bad posture and lightning. It's unbelievable how dyel he look in the unflexed bad posture pic
Describe this ‘proper routine’ lad
I do 4 sets of 8-12 most of the time
Doing this now
Day 1
Lat pulldown
Bent over row
Landmine row
Preacher curl
Hammer curl
Day 2
Dumbell shoulder press
Lateral raises
Face pull
Dumbell shrugs
Day 3
Dumbell press
Dumbell fly
Chest dips
Triceps straight bar pushdown
Over head rope extension
Day 4
Legpress
Leg extension
Romaniam deadlift
Calves
i dont eat trash, very little sugar, low fat, sure maybe too much carbs like peanut butter and whole bread, but nothing insane, the rest is rice, beans, chicken, milk
so i need to do what, cut carbs, add a ton of protein, and lift 2x as much for 3 months?
>too much carbs like peanut butter
this guy is just clearly retarded at this point, this is mental institution territory
peanut butter has some protein, its not trash
i dont change it every two months for sure, i'm not increasing the weights because i stoped get strong a while ago, i already lift as much as i can, i'm not bitching around in the gym
> Doesn’t increase weight
> Wonders why he isn’t getting bigger
FFS dummy, this is how you do it:
3x8 next time 4x8 next time 4x10 next time 4x12. Then increase the weight and start at 3x8
You’re either not increasing the weight or this is a new routine because you change it every two months
My advice, adjust the routine to your present situation. Only 5-6 compound lifts only 2 days a week where you feel rested and can push hard.
try this
day 1:
-lat pulldown (use that extension that has neutral grips. not the small triangle one, the one that's long, but has grips perpendicular to the bar)
-incline db bench press
-incline bicep curl
-facepulls
day 2:
-db shoulder press
-quad extensions
-lying tricep extensions with ez bar (like skullcrushers, except elbows further back so at the low point the bar is behind your head)
-cable lateral raises
-RDL
day 3:
-horizontal cable row
-db bench press
-cable reverse curls
-1 arm high cable rows
day 2:
-OHP
-hack squat (high bar squat or front squat if no hack squat machine)
-tricep pushdowns (ideally with wide angled bar)
-cable lateral raises
-(weighted) hyperextensions
make sure you are getting (your height in cm) grams of protein daily. don't ahve to count calories, but do count the protein
make sure you're eating enough. if in doubt, add some junk food.
take creatine monohydrate. don't bother with loading phase, just make sure you take a dose a day
make sure you're sleeping well. take melatonin if you need it
make sure you're drinking a shitload of water. if you aren't doing at least half a gallon a day, force it if you must.
his problem is that he's half assing the weight and not pushing himself while eating like shit, he's hopeless unless he changes his mentality
I realised that (as a former skelly) i only made real actual progress when i dedicated myself to lifting as a primary focus. Like during summer breaks in college, for 3 months i would do push/pull/legs, swim daily, eat like a fucking horse, sleep 9 hours a night. The other 9 months i was juggling college, studying with the gym and i was basically just barely maintaining. What you need is to dedicate yourself. Yes. Go full autist for at least a few months.
What program are you running? What does it mean that your diet is "somewhat clean"?
Understand that 70% of the guys here on SwoleShack went from fat retard to fit (or are still fat retards), going from skeleton to fit is much much harder.
Indeed if you fuck around you basically maintain. If you want gains even your days off should be preparation for the lifting day with good sleep etc.
While I am mid set I visualize the movement pattern in my mind or flex my whole body for a sec or two while before I scrolled fit and YouTube.
I space protein meals. I try to push harder when I have had a good sleep.
Yeah, things like that just aren't feasible. I' m a poor college student living in a dorm. All my meals come from the student cafeteria, which is cheap but has shit macros and i am constantly 200+ cals under maintenance daily because my tdee is 3000+. I can't do food prep because i have no fridge and the dorm kitchen is crap. The best i can do is buy whole milk and greek yogurt on sale and drink a liter a day to supplement. Plus sometimes i'll have to study a lot so i end up with 6 hours of sleep a day for a week or two. Fitness requires dedication.
you sound like a child or something, how are you even managing to 'study' for college very often? If you can't just pick things up as you go then you just aren't smart enough, how are you wasting so much time?
I am studying theoretical mathematics, not azrrbaijani feminist dance theory, my american friend. One of my acquaintances who got his degree from my uni went for a doctorate in america and immediately got put 3 years ahead because we already learned that stuff before even getting our master's. Plus i have multiple scholarships and standards to uphold. Some 200 people enter as first years, and less than 20 finish the 5 year course without failing anything. You're not a supergenius for not studying in college, you just went to an easy course. If the gold medalist olympian studies all the time, why shouldn't i as well? Or are you suggesting that you are smarter than world champion mathematicians?
>my diet is somewhat clean, not great but not terrible
this is a dead giveaway your diet is pure trash and it reflects on your physique
satan is right, OP probably gets 70-90g protein and says it's 150-200g
>I put in around 60% effort
How do you even expect to grow without doing maximum intensity? All you have to do is start training to failure, stay at maintenance calories and eat more protein.
Thats fucking trash fucking physique. Being buck 50 with you. There's something that you don't wnt to tell us, or you have testosterone levels of a 10 year old girl. You droopy fucking homosexual. I can't even look at you without disgust. Fuck you. 3 YEARS BRO. yOU JUST LAZY. I have no other explanation. even the shittiest genetic failures have way better result. Fuck you literally. Onions weedsmoking ameriscum homosexual
you need TESTOSTERONE you dumb fucking fagoid. Stup slurping on gluten and onions. And star devouring MEAT and eggs. 10 fucking eggs a day. 5 in the morning 5 during the day. Stop eating gay food and eat lean meat. You stupid fucking retard.
You answered your own question. You havent put in enough effort. This is not a video game. 60% effort may as well be zero effort. Your progress is laughable and proof I am correct. Try way harder
>Pile of excuses
You don't want it bad enough.
>Should i get a exam to check my test?
And people say there's no such thing as a dumb question...
Yes, go get one, it can't hurt you. But you've also got other problems as numerous anons have mentioned.
how do you even get one
how do you fuck up harder than sub 90 IQ prisoners getting jacked. you need to spam lifts. vidrel
Fix your posture
You have anterior pelvic tilt
also work on abs, fix posture, stomach vacuums, cut hard with fasting, you actually have potential