why do I still look so bad after 16 months of lifting

[Manc33]

how many times do I have to repeat myself, I only started doing deadlifts 4 months ago fuking hell!! I didnt do any squats or deads for the first 11-12 months but thats cos I was an idiot

You misled people with a title that says "why do I still look so bad after 16 months of lifting" when you have only lifted properly for 4 months.

Keep at it then. 4 months isn't enough!

-OR-

[revengebrah123]

op get your bloodwork done, you probs have ****ed up test/estrogen and thyroids levels

[Manc33]

op get your bloodwork done, you probs have ****ed up test/estrogen and thyroids levels

He has been doing proper lifting for 4 months, not 16 months.

[xslick]

how many times do I have to repeat myself, I only started doing deadlifts 4 months ago fuking hell!! I didnt do any squats or deads for the first 11-12 months but thats cos I was an idiot

So you've really only started lifting 4 months ago. Keep lifting.

[ibby1995]

So you've really only started lifting 4 months ago. Keep lifting.

well, I've still trained regularly for 16 months but half of it was mostly cardio so I dunno, plus look at the hodgetwins they never do squats or deadlifts cos of there lower back injury yet would you wipe out the 4 years they been lifting? lmao

[Zirenz]

You're weak and your physique reflects it.

Bit harsh mate

[S.C]

live in Leeds but from Bath in Somerset orginally though

I live in leeds as well brah, where abouts in Leeds?

[GeneticBubble]

Here you go OP, no hate

[ibby1995]

I live in leeds as well brah, where abouts in Leeds?

horsforth

[S.C]

horsforth

Ahh, i live at the other side of leeds brah. Would of been good to train with a miscer

[ibby1995]

Ahh, i live at the other side of leeds brah. Would of been good to train with a miscer

haha what gym do you go to? I go xercise4less on kirkstall road

[Botika]

well since I'm trying to lose fat now I eat around 1600-1800 calories and get 150+g protein a day I just follow iifym really but only count calories and protein I dont bother counting fats and carbs. I've lost some fat so far ,maybe about 5-6 pounds in the past 7 weeks of cutting and my lifts are still the same

Fats are as important as protein. You should aim for 1g per pound body weight of protein and 0.4g per pound of body weight of fats. Carbs/Protein/Fat then make up the balance of your calories to bring you up to your calorie goal. Fibre is also a macronutrient... make sure you are getting between 20-60g per day.

At this point what has happened in the last 16 months or 8 months doesn't really matter. It's done and you can't change it. The important thing is that you get your training and nutrition right from now on to maximise your gains. I think you would benefit from a period of cutting before bulking. The important thing while cutting is that you retain as much muscle as you can by getting on to a good program Workout programs can be found here: http://forum.bodybuilding.com/forumdisplay.php?f=8

Cutting = Solid Lifting Routine + Calorie Deficit + Cardio (optional if you get your calorie deficit right)

Bulking = Solid Lifting Routine + Calorie Surplus


You need to put in the hard work and the consistency will pay off. GL

[Nasri1990]

You gunna fast on Ramadan brah? Its a good opportunity to start Intermittent fasting. Do this for one month and get to a decent fat %. Then afterwards go on a clean bulk and babyslayers starting strength routine.

[TimmyMetCalves]

skimmed it but your lifts suck and it looks like your diet sucks too

[RepTillFailure]

at least 60kg OHP
2 plates bench
3 plates squat
4 plates deadlift

^these should be your goal, OPIE.

[ibby1995]

You gunna fast on Ramadan brah? Its a good opportunity to start Intermittent fasting. Do this for one month and get to a decent fat %. Then afterwards go on a clean bulk and babyslayers starting strength routine.

yeah man, ramadan starts tomorrow gonna be my first time fasting while lifting though, are you muslim? how should I approach the gym cos I have to fast from around 6am to 9.40pm I think and my gym is open from 6am-10pm so what do you think is the best time to go?

[.aeterna]

i know dem feels OP

raise training volume to 4-5x sessions/week hitting each muscle group 2x/week

get diet a bit more in order (whether u decide to lean bulk or slow cut) and be patient. try not to compare yourself to others and how they progressed

[InsanelyFit]

Those lifts are terrible...

I have trained female clients who have lifted more than that.. LOL

[mirroraddict]

started off really chubby with no mass now I'm basically skinny fat with some muscle but still, it makes feel like chit. I fukced up badly for the first 7-8 months by doing 1 hour cardio a day, only working upper body, not training back or legs and not watching diet cos I was a dumb ignorant kunt back then. sure I've made muscle gains and lost fat but I still look like a slob who doesnt lift. so many guys who've been lifting less longer and dont even watch there diet at all are bigger/more ripped than me why the fuk are my genetics so chit? honestly I made the best gains recomping for the first few months and after this whole bulking then cutting I still look the same, my bodys hardly changed in the past 6-7 months its so depressing I'm cutting to 10% as this will make thing mentally easier as I'll see gains for the first time right now but dunno if its worth it,

my lifts are:
bench: 65kg (145lbs) x 5
squat: 95kg (210lbs) x 5
deadlift: 90kg (200lbs) x 5
dumbbell shoulder press: 20kg each hand (45lbs) so 40kg (90lbs) x 9

heres a pic about a week ago:

Are you Indian and have dem skinny fat genes? What is your detailed diet like? I can give you a ton of advice if you want, I got them skinny fat genes myself. I know I don't look amazing or anything, but still have made a dramatic change in myself so far.

[Exiled93]

Keep training and get stronger. You need to improve your lifts to see good muscular gains.

[Incitatus37AD]

Benchpress 145pounds? I benched 160 on my first try lol?

What is your ethnicity?

[srom12]

Skimmed thread , you're obviously lacking test and have high estrogen on top of bad diet and routine


My bro advice, improve diet and take a good multi and fish oils which may increase test, strength

[ibby1995]

Are you Indian and have dem skinny fat genes? What is your detailed diet like? I can give you a ton of advice if you want, I got them skinny fat genes myself. I know I don't look amazing or anything, but still have made a dramatic change in myself so far.

I'm half Indian yeah (well pakistani but still same genetics) like I said on other posts I'm cutting right now so eat around 1600-1800 calories and get 150+g protein a day I just follow iifym really but only count calories and protein I dont bother counting fats and carbs

[Nasri1990]

yeah man, ramadan starts tomorrow gonna be my first time fasting while lifting though, are you muslim? how should I approach the gym cos I have to fast from around 6am to 9.40pm I think and my gym is open from 6am-10pm so what do you think is the best time to go?

I've trained during ramadan in all my years of lifting and it hasn't been a problem for me. I actually have more energy and focus training in a fasted state.

If you can't hack it then just lower the volume. Do 5x5 training routine on ramadan, focus on getting your strength up. I would train in the afternoon, mabe around 4 or 5pm. Then just rest or sleep for 4 hours. Its not that hard.

[ibby1995]

Skimmed thread , you're obviously lacking test and have high estrogen on top of bad diet and routine


My bro advice, improve diet and take a good multi and fish oils which may increase test, strength

I dunno if I'm lacking test, I gotta pretty high sex drive so not sure

[Dr._S._Colbert]

yeah man, ramadan starts tomorrow gonna be my first time fasting while lifting though, are you muslim? how should I approach the gym cos I have to fast from around 6am to 9.40pm I think and my gym is open from 6am-10pm so what do you think is the best time to go?

My gains skyrocketed once I converted to Christianity. If you don't want to do that, I suggest working out at some point between 8-10PM, so you can eat right after.

[ibby1995]

I've trained during ramadan in all my years of lifting and it hasn't been a problem for me. I actually have more energy and focus training in a fasted state.

If you can't hack it then just lower the volume. Do 5x5 training routine on ramadan, focus on getting your strength up. I would train in the afternoon, mabe around 4 or 5pm. Then just rest or sleep for 4 hours. Its not that hard.

is it possible to make strentgh gains on 5x5 if I'm cutting though?? all I care about is losing fat and retaining muscle right now even though my routine is chit its still helping me maintain mass so far

[hbhorat]

OP did you do SS or another similar routine? Words of advice... don't.

I got similar results.

you're just a **** kunt then.

After I did 5x5 for 8 months:

[GaryOatz]

i know that feel

[Nasri1990]

is it possible to make strentgh gains on 5x5 if I'm cutting though?? all I care about is losing fat and retaining muscle right now even though my routine is chit its still helping me maintain mass so far

Well you won't be hitting two plates anytime soon on the bench but you can easily make strength gains considering how weak you are at the moment even on a cut.


You're still only 18. Believe me i wish i was more focused and consistent in the gym at your age. Although i'm happy with my progress, i still regret not giving it my all when i was younger. If you put in the work now, the consistency and the diet then by the time you're my age you should have a great physique.

Don't be demoralized. Time is on your side but just don't waste the head start that you have at the moment. Give it everything you got.