Been lifting for 3 years, still not big (pics)

[GeneticTrash]

Can't believe its been 3 years already. My progress is pretty shtty though no? brb arms are barely over 14 inches, brb dont look like i lift at all in a shirt...brb brb

[Oburoni]

you are big... you just have bad genetics

[marcus142]

how about you eat some more food and stop complaining?

[NotKourosh]

Strong username to post ratio.

[Soonerjohn]

Your arms and back look bigger, but I do agree your chest doesn't appear to have grown at all. What is your lifting routine and your diet like?

[GeneticTrash]

how about you eat some more food and stop complaining?

i do but the progress is so damn slow

[GeneticTrash]

Your arms and back look bigger, but I do agree your chest doesn't appear to have grown at all. What is your lifting routine and your diet like?

push pull legs

push: bench press, incline, DB shoulder press, dips, tricep exercises, flies
pull: rows, deadlift, tbar rows, shrugs, curls, face pulls
legs: squat, lunges, stiff legged DL, calf raises

diet I get around 200g protein, eat total maybe 2,800-3,000 calories, good amount of carbs and veggies

[ChileanBrah]

you forgot to eat

[littleterrio]

Bro, u even eat?

[NeverGiveUp87]

What did you expect? Looks pretty standard for natty gains.

You wanted to look like Angelov? I've got sum bad newz.

you forgot to eat

Bro, u even eat?

He's 6'1.5" 195 lbs, weighs more than both of you muppets and relatively lean. Was he supposed to weigh 220 lbs natty at 6'1.5" and be a fat piece of chit? Noobs. Maybe open your delusional eyes and realise that many people on this site lie about being natty. And the whole natty BBing thing is largely a scam for the fitness industry to make a lot of money on supplement sales.

Having said that, natty for lyfe crew.

[Otaman]

OP do even tan? but you did make some good gains in 3 years.

[Rai9]

Maybe you should increase your calories intake some more to about 3500-4000 a day.

[UpNortEh]

push pull legs

push: bench press, incline, DB shoulder press, dips, tricep exercises, flies
pull: rows, deadlift, tbar rows, shrugs, curls, face pulls
legs: squat, lunges, stiff legged DL, calf raises

diet I get around 200g protein, eat total maybe 2,800-3,000 calories, good amount of carbs and veggies

Yea eat more than 3000 calories.

[Muska28]

you're not eating enough or your routine is chit

EDIT:

push pull legs

push: bench press, incline, DB shoulder press, dips, tricep exercises, flies
pull: rows, deadlift, tbar rows, shrugs, curls, face pulls
legs: squat, lunges, stiff legged DL, calf raises

diet I get around 200g protein, eat total maybe 2,800-3,000 calories, good amount of carbs and veggies

I cut on 3200 calories at 5'10 175lbs

[xfirewolfx]

You look much much better OP

Try fixing your diet?

[curlsbraah]

Strong username to post ratio.

Lmao this

Don't worry OP, you'll make it

[Lendogg]

push pull legs

push: bench press, incline, DB shoulder press, dips, tricep exercises, flies
pull: rows, deadlift, tbar rows, shrugs, curls, face pulls
legs: squat, lunges, stiff legged DL, calf raises

diet I get around 200g protein, eat total maybe 2,800-3,000 calories, good amount of carbs and veggies

Cals are too low for weighing 195. Eat More

[GeneticTrash]

Yea eat more than 3000 calories.

I've been on a 3,500 calorie diet before and I got pretty fat. Not just a little, like it was pretty bad.

[incomingbrOMS]

If you had done SS from the beginning and ate like an elephant you would probably be bigger. You don't look that bad, but you basically have noob gains from three years of work. That's a long time. New routine needed.

And you need to eat. At 6'0" 165 you need to be on like 3500 cals if you want size.

EDIT: If you lift hard eating 3500 cals clean isn't going to make you fat. You might gain some BF% but not enough to get fat. What's your diet like?

EDIT2: Just realized you are 6'1" 195 now. That's not bad dude, and you don't look like chit either. Just keep eating. SS not necessary.

[CollegeBoy12]

push pull legs

push: bench press, incline, DB shoulder press, dips, tricep exercises, flies
pull: rows, deadlift, tbar rows, shrugs, curls, face pulls
legs: squat, lunges, stiff legged DL, calf raises

diet I get around 200g protein, eat total maybe 2,800-3,000 calories, good amount of carbs and veggies

Thats actually a pretty good routine, similar to what I was doing before hopping on a brosplit.

What are your lifts like?

[wwy]

narrow shoulders

[NeverGiveUp87]

I've been on a 3,500 calorie diet before and I got pretty fat. Not just a little, like it was pretty bad.

So, you're doing it right - adjusted to your own metabolism and activity levels (probably not very active other than gym). Just keep doing what you're doing. Don't expect to look like the white Simeon Panda while clearly being natural.

[GeneticTrash]

Do Starting Strength. 100% srs. If you had done SS from the beginning and ate like an elephant you would be much bigger. You don't look that bad, but you basically have noob gains from three years of work. That's a long time. New routine needed.

And you need to eat. At 6'0" 165 you need to be on like 3500 cals if you want size. Look up SS.


EDIT: If you lift hard eating 3500 cals clean isn't going to make you fat. You might gain some BF% but not enough to get fat. What's your diet like?

lol SS was the first routine I ever did...did it for a while and then went to madcow.....eventually got on PPL. not going back to SS, would not be benficial to me now

Thats actually a pretty good routine, similar to what I was doing before hopping on a brosplit.

What are your lifts like?

Today I benched 225 for 8 reps, haven't gone heavier than that
Squat 295x5
deadlift ...Most i've ever done in my life was 365 but I havent gone that heavy in a long time, gives me real bad reflux

[littleterrio]

What did you expect? Looks pretty standard for natty gains.

You wanted to look like Angelov? I've got sum bad newz.





He's 6'1.5" 195 lbs, weighs more than both of you muppets and relatively lean. Was he supposed to weigh 220 lbs natty at 6'1.5" and be a fat piece of chit? Noobs. Maybe open your delusional eyes and realise that many people on this site lie about being natty. And the whole natty BBing thing is largely a scam for the fitness industry to make a lot of money on supplement sales.

Having said that, natty for lyfe crew.

mate,
i did my last competition 2 months ago became second
fggt

[WintryRaven]

Opie what are your lifting stats like?

If they're relatively low for your mass, you might want to consider changing to a strength routine. a lot of the time people report better strength and muscle gains even on a strength routine, because strength routines often have a more concise and more clearly laid out plan of progressive overload that so may bodybuilding splits lack.

You can do high volume/high timeunder tension sets for weeks on end but if you're using the same weights that you were using a few months ago, then you wasted all that time. That is an easy mistake to do on a bodybuilding routine, but not a strength routine.

When all is said and done, a powerlifter who can bench 400 pounds is certainly going to be bigger than a bodybuilder who benches only 300, barring genetic freaks.

[barleysmalls]

Your obviously doing something wrong in there or your just not giving it your all!

[NWA19]

notsureifsrs. You're 6'1 195lbs......

[Sundev14]

how about you eat some more food and stop complaining?

came in to post this.

[NeverGiveUp87]

mate,
i did my last competition 2 months ago became second
fggt

Doesn't mean chit. Knowledge and physique don't have much of a correlation. Go listen to Gregg Plitt's ridiculous broscience. BB is about juice/hormonal profiles. If your hormonal profile isn't favourable, eating more will just make you fat because you can't hold onto a lot of muscle on your frame. It's ok bro, I understand that bodybuilders can't quite grasp the basic concepts of their own sport, gotta have some IQ for that.

Any advice ever given by a BB: eat more. Fukking lol.

[Bigdumogre]

ITT op is scared to lose abs to gain progress or just not going hard enough in gym