NO Results - Full Body for 5 months

[Notitia]

I have been doing a Full Body routine for 5 months. Didn't see any results in terms of both fat burning and muscle building. Didn't take photos and compare them, but can't see any difference when I look at the mirror.

*Every exercise is 3 x 8-12
*Rest between sets is 2,5 minutes
*Going to failure on every set
*Consuming KG X 1,5 gr protein


-Leg Press
-Shoulder Press Machine
-Wide Grip Lat Pulldown
-Barbell Bench Press
-Cable Row


What should I do? What are my mistakes and why?



Thanks

[SuffolkPunch]

What weights were you using for each of the major lifts before and after the routine?

[Notitia]

What weights were you using for each of the major lifts before and after the routine?

Didn't measure. Not the same, but I don't know how much increased. Can you explain why you asked that?

[WolfRose7]

Didn't measure. Not the same, but I don't know how much increased. Can you explain why you asked that?

Because progressive overload (adding more weight to the bar each week ) is what drives results.

few things you did or might have done wrong.

Not used a professionally designed routine

You don't mention calories, were you eating for your goals? generally you are going to need to gain weight to gain muscle, and lose weight to lose fat.
While some, usually overweight beginners can do both together, a lot of people will just spin their wheels as you seem to have done.

Pick a solid beginner routine, pick a goal of fat loss or muscle gain and make sure you eat accordingly.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Why 'Clean Eating' Is a Myth
Clean Eating Myth 2
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Timing

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Fierce 5
Viking's Bare Bones
Starting Strength
AllPro's Beginner Routine



Youtube Videos

Spoiler!

[SuffolkPunch]

Didn't measure. Not the same, but I don't know how much increased. Can you explain why you asked that?

It doesn't sound like you measured anything which makes assessing the situation hard.

An increase is an increase though If your ability to lift weight increased, it's highly likely that so did underlying muscle tissue.

The problem is most likely due to short timescales and expectations. It's possible you gained some muscle and lost some fat without much visual change. This can easily happen when people are in a broad range of bodfat percentages between around 15 and 22%.

Your routine is not very good, look at one of the expert designed routines in the sticky threads like Fierce 5.

[Goingviking]

My guess is you were eating at or below maintenance and/or you were not pushing yourself increasing the weight frequently enough. Whats your training frequency?

[kechimir]

1. Calculate your BMR.
2. To lose weight eat 250-500 calories below BMR, and to gain lean muscle eat 250-500 calories above your BMR.
3. Use any online macronutrient calculator to calculate your daily needs for protein, carbs and fats, and make sure your diet meets these needs as much as possible.
4. Use an expert designed routine (Fierce 5, Viking's Bare Bones, All Pro).
5. Keep a workout journal to track your progress.

[Jisoku]

So, you haven't kept track of strength progress but claim "no results"? I suggest you get off the machines, get on a barbell program, and come back in another 5 months.

[RetroVirus]

1. Calculate your BMR.
2. To lose weight eat 250-500 calories below BMR, and to gain lean muscle eat 250-500 calories above your BMR.
3. Use any online macronutrient calculator to calculate your daily needs for protein, carbs and fats, and make sure your diet meets these needs as much as possible.
4. Use an expert designed routine (Fierce 5, Viking's Bare Bones, All Pro).
5. Keep a workout journal to track your progress.

Eating 250-500 cals above your BMR is no where enough to gain mass!! BMR is how much energy your body uses in rest, it's not the total metabolic rate that includes energy spent from moving around and exercising.

[SuffolkPunch]

^ Suspect he meant 250 above TDEE not BMR.

[kechimir]

^ Suspect he meant 250 above TDEE not BMR.

Exactly

[Farley1324]

I have been doing a Full Body routine for 5 months. Didn't see any results in terms of both fat burning and muscle building. Didn't take photos and compare them, but can't see any difference when I look at the mirror.

*Every exercise is 3 x 8-12
*Rest between sets is 2,5 minutes
*Going to failure on every set
*Consuming KG X 1,5 gr protein


-Leg Press
-Shoulder Press Machine
-Wide Grip Lat Pulldown
-Barbell Bench Press
-Cable Row


What should I do? What are my mistakes and why?



Thanks

Don't go to failure on every set, that's not smart.

Track your calories and bodyweight daily. "Fat burning" = eating at a deficit. "Muscle Building" = eating at a surplus while following a good routine and making progress with the weights.

Get on a better program.

Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)