2 years+ training... losing hope, any tips welcome!

[Bleiz]

Hey guys, just registered on bodybuilding.com hoping things will change. I've been working out 2-4 times a week for more than 2 years now, reading on fitness, taking protein shakes, and my body still looks pretty bad.

I think I have a high body fat percentage, but not sure how to mesure it. So basically, I would like to lose the love handles, get ripped and get bigger arms.

Here's what I look like right now. I'm 6' tall, 180lbs, 26 years old. I have small bones (see my wrists) and not naturally muscular.

Ive been doing mass building programs for some time, no longer do cardio, and just started Kris Gethin's 12-weeks Massive Muscle Gaining Program on this site.


I do drink a lot of beer and alcohol, I know it's bad so trying to cut down the partying a bit. So ya, no idea if this is the right section, but any tip would be welcome from you guys!

[2af53lbg]

any before pics? do you work legs at all?

[Curlzbrah]

99% that you just don't try hard enough. Nobody lifts for two years and looks like you if he just wanted to become bigger. EAT MORE, LIFT MORE, don't do stupid "mass cycles".
This stuff is for pro's or intermediates, you sir, obviously are a beginner, just stick to a basic routine 3x10 or 5x5 , and eat, eat, eat.
How are your lifts like?
After two years, if you trained right, your bench should be around 240-250 1RM at least.
inb4 i don't bench, only machines.

[Bleiz]

any before pics? do you work legs at all?

No unfortunately no older pics, little to no improvement though. And ya around 1/4 of the week's workout is spent on legs

[LiftingPeanuts]

You're not going to get ripped and get bigger at the same time. Getting the physique you want is not going to happen immediately. The most effective way to get there is to make a temporary sacrifice and bulk for a year or so. A solid year of bulking correctly while doing progressively heavier squats/deads/bench/rows combined with effective isolation exercises will give you a very good foundation. Following this, you can do a proper cutting cycle and then realize how much you've accomplished.

[irishbarry]

take a few months off from the booze and you'll notice drastic changes(srs)

goodluck

[Empeh]

Hey guys, just registered on bodybuilding.com hoping things will change. I've been working out 2-4 times a week for more than 2 years now, reading on fitness, taking protein shakes, and my body still looks pretty bad.

Just taking protein shakes is not going to achieve anything. You need atleast 1x your body weight (lbs) in protein (grams).

Working out "2-4" times a week suggests you haven't got a solid routine in place.

I do drink a lot of beer and alcohol, I know it's bad so trying to cut down the partying a bit. So ya, no idea if this is the right section, but any tip would be welcome from you guys!

Cut it out if you want to get anywhere. I don't drink, unless it's a special occasion (mates bday or something), it will counteract pretty much everything you're wanting to achieve.

Just make sure your diet/training/rest is in order. That's the easy part.

The hard part is being dedicated to it, so if you're not prepared to sacrifice to achieve your goals then give up now.

But regardless, all the best in the future, theres plenty of information on this site to help you out.

[blownDC]

Fitness is a lifestyle. You have to be dedicated and willing to live the lifestyle, which includes making healthy food choices and a consistent workout schedule/routine. As of now, it sounds like partying and drinking is your lifestyle.

Give up the drinking, lift heavy, eat lean and healthy food for 6 months and I guarantee you'll achiever more than you have in the last two years.

[PRCouture]

If you're going to party & drink like that,

Better stup up that cardio if you want to get anywhere.

it's just empty carbs

[FueledByYelyah]

Yeah man lay off the beer, alcohol, soda. I drink protein shakes, milk, water, and sometimes iced tea/lemonade. I'm in the gym 5 days a week, and my routine is chest one day, biceps/triceps, back, legs, and shoulders. I throw in a abs day every one and a while too, just to keep them toned. Diet is key.

[TheProgressiveOne]

i have three things for u to read. then come bakc in three months and u will be very pleased.

1. read the workout program sticky by 2020 wellness called GST
2. read the stickies in the exercises section on compund lifting and how to do them
3. read the nutritional sticky in the nutrition section for basic nutritional info.

this is the easy part...beginners can gain A LOT of muscle bro...expect 10lbs within the first 6 months...if u do things right that is

[bris1974]

Fitness is a lifestyle. You have to be dedicated and willing to live the lifestyle, which includes making healthy food choices and a consistent workout schedule/routine. As of now, it sounds like partying and drinking is your lifestyle.

Give up the drinking, lift heavy, eat lean and healthy food for 6 months and I guarantee you'll achiever more than you have in the last two years.

^ enough said.

[straightsix]

seems just like a lack of detication, mainly on the nutrition aspect.

tbh, that's pretty bad for 2 years.



like arnold said "its time to get serious".

[Bleiz]

Thanks guys. Felt like I was being serious, but obviously not enough. I think I'm gonna hire a personal trainer to tell me everything I'm doing wrong, and will have to cut on the booze and bad food. I'll post another pic in a few months

[ejallison1012]

stick to it man dont quit or let yourself get too down, if you really want to get in shape dont let anything stop you

[2af53lbg]

Thanks guys. Felt like I was being serious, but obviously not enough. I think I'm gonna hire a personal trainer to tell me everything I'm doing wrong, and will have to cut on the booze and bad food. I'll post another pic in a few months

i know it sucks to cut out the booze. try it for a few weeks you'll feel so much better in the gym. then the next time you go to drink you'll be hesitant because you know you're next workout won't be as good

[SevereMedicalCondition]

Are you reading those mens fitness magazines? They are terrible.

What was th last routine you were on? And cardio is a GOOD thing.