Seeing no improvement

[Khiemdaman]

Im running 2 miles then biking for 20 minutes. And then i lift.
i do rippetoes routine but im adding more to it. but after all that i see some improvement in my muscles but dont see that im losing weight i still weigh 132! i cut off the fatty stuff too i havent ate fast food in about 4 months lol . i keep my diet tracked i do hit over 1500 calories a day and i avoid fried things and sugary things.Im adding weights every time i come back to the gym. I have abs rock hard abs but theres like a tiny thin layer of fat covering it! son of a gun just pissed off talking about it any suggestions?

[overajo]

Gonna explain it as simply as I can...

Caloric surplus= mass gain
caloric shortage= mass loss

If you don't take in the amount of calories that you burn in a day, and then some, you won't get larger.

if you take in less than the amount of calories you need in a day, you'll lose weight. As long as the change isn't too significant, and you keep eating plenty of protein, you won't lose too much muscle.

Didn't see your weight, but if you're around 160 pounds like me, and you want to lose fat/weight, go for around 2000 calories a day, with wiggle room on workout days.

Also, drop the cardio. Or sprint a mile instead. Slow cardio just increases your appetite while burning a small amount of calories compared to sprinting or lifting.

good luck brah!

[ugmung]

son of a gun! that pisses me off too!

[Jason283]

Im running 2 miles then biking for 20 minutes. And then i lift.

brah, this is quite possibly the dumbest thing ive heard today... try NOT doing that much cardio before lifting... try NOT doing that much cardio if your trying to get bigger, or instead, eat more.

[snizzle77]

brah, this is quite possibly the dumbest thing ive heard today... try NOT doing that much cardio before lifting... try NOT doing that much cardio if your trying to get bigger, or instead, eat more.

^^+1. Lay off the intense cardio.

[Pain Zone]

You should workout then do all the cardio at the end. You need to set a goal too, fat loss or muscle gain? your choice...

[corysvenson22]

Buddy i love the work ethic and all but you would have to be taking in some serous food to be able to benefit from your struggles if i were you i wouldn't run so much in the beginning and just focus on lifting hard 100%

[Gothwaite]

yeh screw that son of a gun fat layer and get a bit less than double your calorie intake.

and ya cardios for steers and queers

[StrongTwig]

yeh screw that son of a gun fat layer and get a bit less than double your calorie intake.

and ya cardios for steers and queers

no idea

[Gothwaite]

lolwut

[Khiemdaman]

brah, this is quite possibly the dumbest thing ive heard today... try NOT doing that much cardio before lifting... try NOT doing that much cardio if your trying to get bigger, or instead, eat more.

I cant get pumped without doing alot of cardio when i dont do alot of cardio i feel sluggish and weak but when i do it im pumped and sweating and ready to lift.

[qwertqwertqwert]

Gonna explain it as simply as I can...

Caloric surplus= mass gain
caloric shortage= mass loss

If you don't take in the amount of calories that you burn in a day, and then some, you won't get larger.

if you take in less than the amount of calories you need in a day, you'll lose weight. As long as the change isn't too significant, and you keep eating plenty of protein, you won't lose too much muscle.

Didn't see your weight, but if you're around 160 pounds like me, and you want to lose fat/weight, go for around 2000 calories a day, with wiggle room on workout days.

Also, drop the cardio. Or sprint a mile instead. Slow cardio just increases your appetite while burning a small amount of calories compared to sprinting or lifting.

good luck brah!

you dont burn that many calories when lifting...

[JBBB]

I cant get pumped without doing alot of cardio when i dont do alot of cardio i feel sluggish and weak but when i do it im pumped and sweating and ready to lift.

Maybe do 20 minutes light cycling as warm-up to make you feel less sluggish. "I can't get pumped" makes so sense... "the pump" [if thats what you're refering to] comes with blood rushing into the muscle. Ergo, if you want "teh pump" then sets of 12 - 14 reps is probably best, however hypertrophy requires around 6 - 12 reps so it's your choice.

[Mr.city]

Mind explaining why you're a 130 lbs male who doing Staring Strength and is eating on a deficit and ****ing running as well? You're not understanding how the program is supposed to work.

[Mando1992]

Well if your eating 1500 cals a day while doing cardio and lifting, you really shouldnt be confused why your not seeing any progress...

[AirChair]

i keep my diet tracked i do hit over 1500 calories a day

Around here, we call 1500 Calories "breakfast".

[bonoms]

Im running 2 miles then biking for 20 minutes. And then i lift.
i do rippetoes routine but im adding more to it. but after all that i see some improvement in my muscles but dont see that im losing weight i still weigh 132! i cut off the fatty stuff too i havent ate fast food in about 4 months lol . i keep my diet tracked i do hit over 1500 calories a day and i avoid fried things and sugary things.Im adding weights every time i come back to the gym. I have abs rock hard abs but theres like a tiny thin layer of fat covering it! son of a gun just pissed off talking about it any suggestions?

If you see improvement in your muscle defninition and size and are staying the same weight then that is called recomposition, which means you are gaining lean muscle and losing fat as well, which is a good thing. You really shouldnt want to go lower than 130 tbh, you should be focusing on bulking up/maintaining.

Also, that layer ontop of your abs may not be fat but water beneath the skin. Remember, that for every 1 gram of glycogen stored (which is from carbs) 2.5 or so grams of water is stored as well. If you want to reduce this, id say drop some carbs and increase protein/good fats.

Remember, calories make you fat, not fat itself.

[AirChair]

i keep my diet tracked i do hit over 1500 calories a day

Around here, we call 1500 Calories "breakfast".

[joselsturbo]

I cant get pumped without doing alot of cardio when i dont do alot of cardio i feel sluggish and weak but when i do it im pumped and sweating and ready to lift.

take a prework but still warm up a little like 5 minutes treadmill then lift