What am I doing wrong?

[k1ddoxo]

I honestly don't even know anymore. I have been lifting for 1 year and 10 months now. I train harder than anyone I know in my gym. I put in all my effort and eat clean yet I still don't see any progress. Its demotivating as hell and I feel like its not worth it. Any ideas as to what im doing wrong?

[FeNeRLi]

What kind of food do you eat bro? Could you list down your meals ?

[k1ddoxo]

What kind of food do you eat bro? Could you list down your meals ?

I dont have a set diet. Its mainly chicken, rice, brown bread, carrots, yogurt, protein shakes, bananas and water.

[FeNeRLi]

I meant list a sample of what you eat in a particular/random day (e.g. meal 1, meal 2 etc)

[k1ddoxo]

I meant list a sample of what you eat in a particular/random day (e.g. meal 1, meal 2 etc)

I don't even know anymore. I've gone through x100 diets and x100 different routines. Nothing works

[zdeadlysinzz]

Bread is terrrible for you. It has alot of carbs..

[k1ddoxo]

Bread is terrrible for you. It has alot of carbs..

Regardless of my diet not being 100% on point, I thought by now through very hard training I would have made some gains. Its just the same as it was when I started.

[FeNeRLi]

Nutrition = 80%
Training = 20%

If you aren't eating enough, you won't gain.. simple as that.. I've just realised this the hard way :/

[deefieh]

how much protein, fats and carbs do you consume?

[k1ddoxo]

how much protein, fats and carbs do you consume?

I've tryed to split it 40 p 40 c 20 f but it didnt work either

[yalie]

are you eating enough?

[FeNeRLi]

I've tryed to split it 40 p 40 c 20 f but it didnt work either

with 6 meals a day?, if yes that's some decent numbers bro. you should be gaining.. I don't get it.

[deefieh]

I've tryed to split it 40 p 40 c 20 f but it didnt work either

ratios are bull****.

are you AT LEAST getting 1 gram of protein per pound of bodyweight? It would be at least 154 grams for you

[k1ddoxo]

are you eating enough?

2500 cals a day

[k1ddoxo]

ratios are bull****.

are you AT LEAST getting 1 gram of protein per pound of bodyweight? It would be at least 154 grams for you

Yeah protein I aim to get 160g to be safe.

What do you suggest I do?

[yalie]

2500 cals a day

http://forum.bodybuilding.com/showth...hp?t=121703981

have you calculated your macros or made a meal plan around that? I didn't notice any gains until I realized that I wasn't eating enough (even though my weight didn't change). Also, are you following a specific routine?

[deefieh]

Yeah protein I aim to get 160g to be safe.

What do you suggest I do?

I suggest at least 170 to be really sure, and get 1 gram of FAT per KILO bodyweight to make sure all of your anabolic hormones can function properly, the remaining kcals you can fill up with carbohydrates (NOT SUGARS)

[k1ddoxo]

http://forum.bodybuilding.com/showth...hp?t=121703981

have you calculated your macros or made a meal plan around that? I didn't notice any gains until I realized that I wasn't eating enough (even though my weight didn't change). Also, are you following a specific routine?

Well right now I dont even know if i should cut down and then try bulk again or just bulk now. I think I am hovering around 20% and wouldn't want to gain anymore than that.

[AndrettiFamily]

are you eating enough?

This is not the problem at all. OP needs to cut, he has high BF.

At 5'4, OP should look to be a lean 135-140. If he's been training for over a year there should be some muscle under that fat. Good luck man, maybe try some more cardio and getting your nutrition on point. You do not need to be bulking! Get lean so those muscles can pop out

[AndrettiFamily]

Well right now I dont even know if i should cut down and then try bulk again or just bulk now. I think I am hovering around 20% and wouldn't want to gain anymore than that.

Not trying to be rude but you see how ridiculous this sounds?

You can still cut while gaining strength and muscle, trust me I had to learn the hard way

[edgar6190]

probably u are not eating enough, eat wat ever u want but alot,,if u wanna count cal its better, and u have to eat a good amount of protein, my first year i made a dreamer bulk and i had good gains,

[Emdamnify]

Personally I think if you lost 10-15lb you will be happy with yourself. I was the same as you and was like, "WTF!" When I dropped down to 145lb(5' 8") I noticed a huge difference. Besides you really want to be below 15% body fat. I like to go down to 10-12% then when I bulk try to get around 15%. Then reverse the process. Remember you gain muscle very slowly(5-10lb a year). It looks like you have done at least those numbers so don't be so discouraged.

[Lip33]

definitely cut... maintain your macros.... i'm pretty sure you cant gain muscle and lose fat at the same time, but the idea is too keep the muscle gained from bulking.... maintain lifting weight as much as possible...

and if you train as hard as you say then you'll have no problem.

brown/wholemeal bread is fine, its white bread you need to avoid.

roughly worked out your TDEE at 2600 cals... so for a bulk you want to be eating 3100, and a cut 2100

[TommyGun1988]

Work out your tdee. Aims for roughly 1g protein per lb of body weight and 0.4g of fat per lb of bodyweight. These are minimums needed to grow. One you hit these then fill your remaining calories with a mix or carbs fats and proteins making sure to get micros in aswell.

[Joshm8]

Simply put:
A: It is your diet... (having a set diet works best, always be in a surplus (300-500 cal surplus) if hypertrophy is desired
B: Work on your training program, dont do bro science **** and train 7x a week, you will be over training which in turn will **** with all of your results and you won't gain a thing... Train 4-5x a week max... no more then an hour per session...


Make sure you get enough protein in your diet as well... good luck.