Still look like crap after 2 years

[Never_Stop5]

I've got my diet pretty good and I think my training routine is good also. My chest has always lacked and it really bothers me. I'd really appreciate if you guys could guide me to a routine and/or diet that will help me achieve a better looking body. It's been almost 2 years of heavy lifting, but I really don't have much to show for it. I currently only take Optimum Nutrition protein powder. IMG_20130227_084248_215.jpg IMG_20130227_084303_163.jpg

[ShreddedSheep]

I've got my diet pretty good and I think my training routine is good also. My chest has always lacked and it really bothers me. I'd really appreciate if you guys could guide me to a routine and/or diet that will help me achieve a better looking body. It's been almost 2 years of heavy lifting, but I really don't have much to show for it. I currently only take Optimum Nutrition protein powder. Attachment 5447233 Attachment 5447243

Based on your side shot you have some big ass arms. I would try cutting if I were you. How are your lifts?

[ama828]

Your body fat is too high. Hard go tell what kind of muscle mass you might have. Its time to do a real cut and get yourself in a calorie deficit.

[Tewsey]

It's not that bad. You have good sized arms. I'd suggest trying different supplements until you find one that works best for you.

[brehbrah]

I've got my diet pretty good and I think my training routine is good also. My chest has always lacked and it really bothers me. I'd really appreciate if you guys could guide me to a routine and/or diet that will help me achieve a better looking body. It's been almost 2 years of heavy lifting, but I really don't have much to show for it. I currently only take Optimum Nutrition protein powder. Attachment 5447233 Attachment 5447243

I doubt that.

[ExeterTeamUK]

Jump on a program like insanity, follow the workouts n diet, 2 months n you'll be in the best shape of your life, you'll hang onto the muscle mass you have but you'll tone up real good. Highly recommend it.

[Never_Stop5]

I appreciate the responses guys. I just started my cut for summer and have been trying to do 20 minutes of cardio daily. My arms have always been large naturally, but my chest sucks (looks terrible in a shirt). Hopefully cutting will lead to a larger more defined look. It needs to get much bigger though :/

[tdlfctnn123]

I appreciate the responses guys. I just started my cut for summer and have been trying to do 20 minutes of cardio daily. My arms have always been large naturally, but my chest sucks (looks terrible in a shirt). Hopefully cutting will lead to a larger more defined look. It needs to get much bigger though :/

Research hiit if you don't know what it is, tbh I'd say you'd look decent when you cut just hard to tell when someone has a high bf%

[Never_Stop5]

Research hiit if you don't know what it is, tbh I'd say you'd look decent when you cut just hard to tell when someone has a high bf%

What do you guys estimate my bf% at and where should I get it to. Am I doing enough cardio

[tdlfctnn123]

What do you guys estimate my bf% at and where should I get it to. Am I doing enough cardio

I'm not the best at estimating. Should aim for 8-10% then bulk. It's not that your not doing enough the cardio your doing isn't efficient do hiit for twenty mins and you'll triple calories burned than just a steady jog

[trankwil]

what kind of routine did you do? what are your lifts?

[Never_Stop5]

Alright I'll definitely check out hiit

what kind of routine did you do? what are your lifts?

I do:
Chest
Back
Shoulders
Rest
Chest
Arms
Legs
Rest

I keep every day to about four exercises with about 4 sets of 8 reps. I take about a one minute rest in between sets.

[tdlfctnn123]

Alright I'll definitely check out hiit



I do:
Chest
Back
Shoulders
Rest
Chest
Arms
Legs
Rest

I keep every day to about four exercises with about 4 sets of 8 reps. I take about a one minute rest in between sets.

Double the days so it will be like
M: chest shoulders and tris
T:back/biceps
W:legs
T:rest
And do a load of cardio

[kieran8247]

cut down your calories, do lots of cardio... when your bf% comes down youll see the muscle youve gained.

[Ayecaptain1]

bro you look crap because you're fat, real talk. time for a cut bro

[beiko]

from what i see (and im def. no expert) like everyone else said you must reduce your body fat% in order to see all your muscles. I would even suggest trying the home workout programs like insanity or p90x, they burn a lot of calories because of the intensity. and dont worry about how much weight you can lift, worry about how you lift it.

[Mitch666]

Jump on a program like insanity, follow the workouts n diet, 2 months n you'll be in the best shape of your life, you'll hang onto the muscle mass you have but you'll tone up real good. Highly recommend it.

Yea OP insanity or p90x will get you HY000GE AND HAWT ABZZZ.


negged

[Mitch666]

from what i see (and im def. no expert) like everyone else said you must reduce your body fat% in order to see all your muscles. I would even suggest trying the home workout programs like insanity or p90x, they burn a lot of calories because of the intensity. and dont worry about how much weight you can lift, worry about how you lift it.

and also negged

[ashin1]

I'm sure once you shed some body fat, you'll see some of the gains you have made in the last 2 years...bodybuilding ain't just about putting on mass and size.....body recomposition, time to do some sculpting!

[Mrlatking]

Dreamer bulk of peace, just cut and all will be well

[TMLDaGawd]

Step 1: Read the stickies

Step 2: Cut

Step 3: Madcows 5x5

Easy as phuck

[TMLDaGawd]

What do you guys estimate my bf% at and where should I get it to. Am I doing enough cardio

Do HIIT cardio, cardio doesn't matter as much as getting in a caloric deficit with at least 1g/lb bodyweight of protein.

Alright I'll definitely check out hiit



I do:
Chest
Back
Shoulders
Rest
Chest
Arms
Legs
Rest

I keep every day to about four exercises with about 4 sets of 8 reps. I take about a one minute rest in between sets.

**** routine, you're probably not progressively overloading either. Do Madcows 5x5 with accessory work.

[TMLDaGawd]

from what i see (and im def. no expert) like everyone else said you must reduce your body fat% in order to see all your muscles. I would even suggest trying the home workout programs like insanity or p90x, they burn a lot of calories because of the intensity. and dont worry about how much weight you can lift, worry about how you lift it.

If you do p90x and cut, good luck with your muscle loss gains of 2013.

DO a WEIGHTLIFTING program. derp

[StrongDeadlift]

In my opinion most people with high body fat have poor looking chests because their gut is huge in comparison (not to mention bich tits). If you got lean your chest would look much better along with everything else. You should have been cutting awhile ago to be honest. Personally, I would never let myself get to such a high body fat.

[Huzy]

one word:

HIIT

[Imduhhn]

Awh you havnt gained anything after proper diet, resting, and lifting? Nawwww bro Nawwww

[TMLDaGawd]

two words:

Caloric deficit

fixed

[Never_Stop5]

Do HIIT cardio, cardio doesn't matter as much as getting in a caloric deficit with at least 1g/lb bodyweight of protein.



**** routine, you're probably not progressively overloading either. Do Madcows 5x5 with accessory work.

What do you mean by accessory work?

[TMLDaGawd]

What do you mean by accessory work?

this: http://forum.bodybuilding.com/showth...hp?t=146398563

Not neccessary, you could just do the original program it's up to you.

[Never_Stop5]

this: http://forum.bodybuilding.com/showth...hp?t=146398563

Not neccessary, you could just do the original program it's up to you.

Why have you recommended this particular routine? just curious.


How about this one?
http://www.muscleandstrength.com/wor...ing-split.html