Its been a year.. and nothing (pics)

[lilc2197]

I been working out for almost a year and a half now and I just cant seem to gain muscle.. I should be pretty ripped right now but im not for some reason.. I been running alot and lifting weights.. I tried ripptoes program (just made my stomach bigger with all the calories) now im trying one body part a day.. and no matter what I do I cant get rid of my stomach! how can I get rid of my lower stomach/lower back fat? and what should I be doing to gain muscle and get abs

[Smallbigsam]

troll

[lilc2197]

troll

what the hell are u kidding me? why am I a troll?

[highschoolguy]

Eat more and work harder.
I can honestly tell you if you follow that advice you will reach your goals.

[lilc2197]

Eat more and work harder.
I can honestly tell you if you follow that advice you will reach your goals.

I was on a 2800 calorie diet, 1g of protein per pound I weigh and 2g of carbs with ripptoes program, I did this for 3 months.. my arm size stayed the same and I just gained weight.. my stomach got bigger, chest/back didnt grow or anything

then I tried running 2 miles a day and do tons of abs then wieghtlifting.. I lost some weight but my stomach would never get tight.. I do like 500 crunches/situps/bicycles every other day and I still cant get abs.. idk what im doing wrong

[dowd48]

Well son,

You probally didnt eat right nor work out hard enough and to have abs you must have bf% of 8-10 ya abs arent that easy to come by there hard work

[freeride2space]

Post up some details about your diet and your workout. Please be specific otherwise no one will be able to help. For a year and a half of working out I have to question you diet and work ethic. Dont expect results if you dont lift hard and run on a regular basis. Not saying you dont, but some thing to keep on mind.

[lilc2197]

Post up some details about your diet and your workout. Please be specific otherwise no one will be able to help. For a year and a half of working out I have to question you diet and work ethic. Dont expect results if you dont lift hard and run on a regular basis. Not saying you dont, but some thing to keep on mind.

this is my workout routine

monday - chest,tri.. 4 workouts for each muscle, so 8 all together.. all 3x10
tuesday - back- 4 workouts, 3x10
wednesday - biceps/shoulders, 4 workouts each.. 3x10
thursday - chest tri
friday - back
saturday - bicep/shoulders..
etc.

Then I eat 1 g of protein for every pound I weigh.. so 180g, then 2g of carbs.. so 260.. and I try and keep the fat under 50grams

I run everyday for a mile and do abs right after my run

[underfed]

stop the running. train harder. sleep well. eat more.

do you drink/do any recreational drugs? how's your diet laid out during the day?

[thickmasss]

Took you a year to figure that out?

[lilc2197]

stop the running. train harder. sleep well. eat more.

do you drink/do any recreational drugs? how's your diet laid out during the day?

umm.. marijuana.. lol, can that effect gaining muscle?

during the day, I wake up, eat 3 eggs. 2 toast, and a glass of milk with protein shake

then lunch ill have 2 tuna fish sandwiches

then for dinner usually steak/fish/chicken with some vegies

then before bed ill have some cottage cheese or something healthy

[thickmasss]

Took you a year to figure that out?

umm.. marijuana.. lol,

Oh

[lilc2197]

Oh

why?

[Dan0_123]

How much weight did you put on since you started working out? Don't be afraid of a little fat gain. Unless you weight under 150lbs I would say 2800 calories is not enough food for a guy like you. Try bumping it up a couple hundred calories per week until you start gaining weight.

[grunts_n_th_gym]

you need to eat. much much more.

[lilc2197]

How much weight did you put on since you started working out? Don't be afraid of a little fat gain. Unless you weight under 150lbs I would say 2800 calories is not enough food for a guy like you. Try bumping it up a couple hundred calories per week until you start gaining weight.

well I use to weigh 220, then I dropped to 170.. then i started to lift and while I was on ripptoes I gained 10 pounds.. but my stomach got alot bigger

I am trying to tighten my stomach and get ripped, I dont want to get bulky and have a fat stomach

[cardiac]

hey lilc2197, we have the same problem, I see only little improvement and bigger stomach after 1-2 years of working out. The cause was my crap diet.

Now I am cleaning up my diet, and have increased the lifting weights, and yeah.. I am seeing more improvement, but stomach size still the same.

I think I dont eat enough tho.

[trenbolin25]

i had th same problem. i now have a chub stomach the top fo my abs are startin to rip out but my lower belly has lke a fat tire around it, ive recently adopted a new diet and doing more cardio and im seeing little results as the weeks go by, no kidding these abs arent easy to get like doing some bicep curls or something.

[musclebound2007]

You definitely have to eat more. I generally eat about 3500 calories per day. I had to drop it, or I am considering dropping it, because I gained weight too quickly and I got fat with muscle. I might keep with the 3500 calories because I started HIIT cardio, and HIIT to my workouts. So, with your 2800 calories, and then working out and then doing cardio, I think it was counterproductive. You may have just been maintaining, after burning so much calories by the end of the day. I mean if I am eating 3500 calories at about 140lbs, you should be eating about the same or more.

[Andre-n-Andre]

Go back to rippetoes and do it right, eat more, your stomach will get bigger but so should everything else.

[underfed]

umm.. marijuana.. lol, can that effect gaining muscle?

during the day, I wake up, eat 3 eggs. 2 toast, and a glass of milk with protein shake

then lunch ill have 2 tuna fish sandwiches

then for dinner usually steak/fish/chicken with some vegies

then before bed ill have some cottage cheese or something healthy

lay off the weed, eat more and train harder.

Andre-n-Andre above posted the rest of what I was gonna say.

[trenbolin25]

agreed. i never saw results when i used to get stoned. i quit obout 6 months ago and your motivation and testosterone and all that improves.

[roccobladr]

you might not be pushing enough. i was like that for a while and lately ive just been trying to push a little harder. i used to stop at what the paper said and think it was enough weight or reps. now i try to go for that extra rep or 2 when you are just burning and feel like ur gonna die. thats where you make your progress.

are the first 2 pics after or before? or are they all the same cuz for some reason u look bigger in the first 2 lol

[lilc2197]

you might not be pushing enough. i was like that for a while and lately ive just been trying to push a little harder. i used to stop at what the paper said and think it was enough weight or reps. now i try to go for that extra rep or 2 when you are just burning and feel like ur gonna die. thats where you make your progress.

are the first 2 pics after or before? or are they all the same cuz for some reason u look bigger in the first 2 lol

thats another problem I have.. with arms and back I can push those last 2, but since I dont have anyone to workout with I cant for chest and tri's

and no the first 2 pics are the same

[trenbolin25]

yea i cant work the pecs much cuz i never have a spotter. go tmy own lil home gym thing and cant afford a membership.

[Skies]

I was on a 2800 calorie diet, 1g of protein per pound I weigh and 2g of carbs with ripptoes program, I did this for 3 months.. my arm size stayed the same and I just gained weight.. my stomach got bigger, chest/back didnt grow or anything

then I tried running 2 miles a day and do tons of abs then wieghtlifting.. I lost some weight but my stomach would never get tight.. I do like 500 crunches/situps/bicycles every other day and I still cant get abs.. idk what im doing wrong

I can see the problem right there, 500 reps will not build muscle, aim for 8-12, just do weighted crunches and hanging leg raises. Also if your trying to gain muscle, cut out the 2 mile a day crap, that will only hinder your gains.

Do a split routine and you'll see results.

yea i cant work the pecs much cuz i never have a spotter. go tmy own lil home gym thing and cant afford a membership.

I workout at home and always get a great chest workout, just do flyes and presses with dumbells if you can't get a spotter, or dont go to complete failure on chest so you can put it back on the rack.

[train4guns]

That means STFU and squat.

[Maverick777]

You should not be doing 500 crunches/bicycles/double crunches that is <b>THE WORST THING TO DO</B> start doing weighted crunches and decline crunches, do knees to chest and leg extensions on roman chair, also oblique side bends.

Also do NOT neglect your lower back, many people fail to work the muscles out back there, that place is a fat burning furnace!!! its also good stabilization.

I can tell you haven't been working out at all, a year you should be jacked by now.

[lilc2197]

[QUOTE=taketotheskies7;171007511]I can see the problem right there, 500 reps will not build muscle, aim for 8-12, just do weighted crunches and hanging leg raises. Also if your trying to gain muscle, cut out the 2 mile a day crap, that will only hinder your gains.

Do a split routine and you'll see results.




so will a one muscle a day routine do fine? and I thought to lose body fat I need to run, so why should I stop running? can I still get abs without running?

[underfed]

so will a one muscle a day routine do fine? and I thought to lose body fat I need to run, so why should I stop running? can I still get abs without running?

Abs aren't magically there under everyone's skin just waiting to be shown... you have to grow them like everything else. Running won't give you abs, but will help expose what you've got under there. Doing weighted crunches and treating them like every other muscle group is the way to get abs.

You don't need cardio to lose bf%. Weights does an excellent job.

It's 100% down to diet to determine whether you pack on execessive fat or not, so keep it lean if you don't want to pack on as much fat as most do when bulking.