Patience or ineffectiveness?

[Wescoaster]

At what point do you determine whether or not you're on the right track?

For example, I first started going to the gym 7 months ago. September 20, 2011.

I started using weights for the first time at age 28 about 4.5 months ago. (December 2011)

Although I've made some strength gains, I have seen almost no physical changes, aside from losing about 6 pounds. (My primary goal is to add muscle, although I have a bit of a paunch that I'd like to get rid of too, so I don't mind losing a few pounds...I realize it's very hard to add muscle and lose fat at the same time...)

Have I seen no physical changes because I've been lifting for less than six months, or is it because I'm working out inefficiently/eating too much/too little/lifting too much/too little?

Part of me thinks I need to develop patience and just keep lifting, "it's been less than a year...", and in time the changes will come. But a part of me thinks there's something wrong with my approach (and so I need to make changes NOW!) and I could be in the exact same spot in another 6 months or year, you know? I just don't want to waste valuable time. I'll be 30 next year so it's not like I have years and years to get my sh*t together. It'll only get harder from here.

These are the sorts of questions always in the back of my mind and I don't know what the answer is.


Any suggestions?


(I can give a detailed breakdown of my routine and goals if need be)

[71Avido]

Are your lifts progressing at a steady rate?
The extra fat is always troublesome due to what you just mentioned. It is hard to "see" results until that fat is lower, I'm in the same boat.

Right now it sounds like you have some mixed goals. Make the decision to build muscle or lose the fat and commit to it.
What is your diet like?

[Wescoaster]

Are your lifts progressing at a steady rate?
The extra fat is always troublesome due to what you just mentioned. It is hard to "see" results until that fat is lower, I'm in the same boat.

I feel like they are, but different people may have different ideas of what a 'steady rate' means. I started from such a low base that it was inevitable that I would make at least some progress. Some of my lifts have doubled since I started in December, others have only increased 10-20 lbs, but I've improved on every single exercise, at least a bit. I can do more dips and chin-ups too etc.

Right now it sounds like you have some mixed goals. Make the decision to build muscle or lose the fat and commit to it.
What is your diet like?

Yeah, overall I'm thin, with scrawny arms and a small chest, but I have a soft-doughy midsection. Not a good combination! If I was stick thin, lean across the board, it would be easier. Just eat a ton and lift. But since I'm also trying to lose fat, I'm worried about consuming too many calories. I eat 4 times a day and feel full after I do, but I'm not sure if I'm getting enough calories. I have yet to find a reliable calorie counter.

I get about 50g of protein from shakes, and I assume I'm well over 100g in total per day. Probably not close to 1g/protein per lb of bodyweight though. My diet is a lot better than it was a year or two ago, before I started. I eat more veggies, more legumes. I've cut out pop, ice cream and fruit juice entirely, for example. I don't drink more than once a month.

Initially I took a mass gainer (Dymatize) but a number of people told me it wasn't the right choice since I needed to get my bodyfat % down first. I'm not sure. My current whey protein powder is far lower in calories and carbs (MyoFusion).

If it's a choice between getting rid of these sticks arms (which is really my primary goal) and trimming down my belly a bit, I'd rather gain size in my arms.

[71Avido]

If it's a choice between getting rid of these sticks arms (which is really my primary goal) and trimming down my belly a bit, I'd rather gain size in my arms.

OK sounds like you want to bulk up.
Have you calculated your BMR/TDEE yet?
You need to count calories, even if it is on a little notebook in your pocket. You dont "need" a calorie counter to do it for you.

Those two things (in addition to a well rounded lifting program) are paramount to growth.
The next step would be to apply those two fundamentals and eat 10-20% over TDEE to grow.
If you don't eat more calories than you burn, you're going to be spinning your wheels for the most part.
Right now your body doesn't know what to do, it wants to grow because it is seeing progressive stresses but it does not have enough fuel to do so.

Probably not close to 1g/protein per lb of bodyweight though.

This is also going to hinder your progress. You should target 1-1.5g /lb of LEAN body mass.

[Wescoaster]

OK sounds like you want to bulk up.
Have you calculated your BMR/TDEE yet?
You need to count calories, even if it is on a little notebook in your pocket. You dont "need" a calorie counter to do it for you.

How do I do that? Most of what I eat is prepared for me (university cafeteria) so I don't have access to nutrition labels etc.

This is also going to hinder your progress. You should target 1-1.5g /lb of LEAN body mass.

How do I determine my lean body mass?

I have no idea what my bf% is. I assume it's over 20%. My current weight is 198 lbs.

[Livestock]

I suggest reading the stickies for nutrition and fat loss.

You are leaving out a great deal of detail/control by letting others prepare meals for you.

[frezKo]

in order to see your results, 10% of your results come from the gym, 10% of your results come from sleep, and 80% of your results come from the food you eat.