Disappointed in results - no muscle definition - any advice?

[johntaylorny]

I'm on week 3 of getting back to the gym and eating healthy after several years of being out of shape. Not really that bad out of shape I'm 6' even and 201lbs but my diet was aweful and I was out of breath after walking up stairs. I've never been athletic or muscular or anything. After 3 weeks my main concern is muscle definition; especially in my chest. I have small man boobies. My pecks are really flabby, and my belly too. I've seen no change at all in my pecks. I've got my weight down to 193 (so I've lost 9lbs in 3 weeks). I'm eating approx 1800-2000 cals/day. My diet is now eggs, oats, fish, chicken, brown rice, veggies and I eat 5-7 small meals per day.

I go to the gym 7 days/wk with 1 rest day. My routine is basically the same. Cardio 20mins, free weights and machines, then 10 mins cardio. I do 3 sets of 8-12 reps until failure. Alternating upper and lower body each day. My muscles were so sore when I started but now not so much. Also the weight is getting easier to lift so I think that means progress.

Anyone with experience here think I'm on a good track? Should I have seen 'some' even small difference in 3 weeks? I can't complain about the weight loss 3 weeks and 9lbs isn't bad. But it's kinda discouraging to see these flabby pecks and belly. Is eating clean and weight lifting until failure the way to go? I am just getting back to the gym haven't started a hardcore routing yet. Should I just keep doing what I'm doing for a few more months? I really want my chest in shape.

[wadboram]

How long have you been training before going back? and what is your workout. Basically I suggest you go for the 3 or 4 day split.

[dazlittle]

I got to the part where you mentioned 3 weeks and stopped reading.... I'm sure it took you years to grow your breasts so it may take a while longer than 3 weeks to get rid of them.

Keep plugging away.

[raynerd]

3 weeks huh? You really got to put in tuns more gym and good dieting before you are going to see some significant results. Good job on the weight loss so far, but keep plugging along and the results will come. Just like it took a long time to get to your pre-gym state, it is going to take time to get into shape.
Good luck

[Flounderbout]

I'm on week 3

/thread

[Rossco97]

keep at it, in 3 months you will be pleasantly, remember nutrition is a MAJOR factor

[GKC45]

Don't listen to the haters. I saw on Happy Days where Richie got into shape in just a few weeks by shadow boxing and eating Arnold burgers. Maybe that can work for you also.

[Tyl8566]

Keep up the good work - you're doing a great job and loosing 9lbs is excellent, and it's also proof that you're making progress. I think the difference you've seen is the 9lbs you've lost - congratulate yourself! It takes time to build muscle and change body composition - "some" of those results are also dependent upon loosing the body fat that covers them. I'm not sure what your body fat percentage is, however, there's a huge difference between someone who is 193lbs and 15% body fat, versus 30% or 40% - and it's the body fat that "hides" muscular definition.

Remember that every time you make an effort, you're one step closer to your goal. If you're doing lower body one day, and your entire upper body the next day - working to failure and continuing this for seven days and only having a day's rest? I'd suggest looking at your strength gains. Meaning, if you're not getting any stronger - then you're probably not giving yourself enough time for recovery between workouts; and this equates to slower progress.

- You're on a good track, just fine tune your workout. In three weeks you've lost weight and developed a habit of working out.
- Don't be discouraged, enjoy the weight loss and (hopefully) the heightened sense of well being.
- Eating clean and weight lifting until failure is the way to go. Remember your body needs to heal.
- Keep doing what your doing, and, find a workout routine online that suits your goals and adhere to it. For example:

Day 1 - Cardio, push muscles, upper body. Chest, shoulders, triceps.
Day 2 - Cardio, pull muscles, upper body. Chest, shoulders, biceps.
Day 3 - Cardio, push & pull leg muscles.
Day 4 - Rest

This example should simply show how routines are divided - and many of them are much more specific. You may also want to study core training and it's benefits. Best of luck!

[FltDoc06]

Not sure why you've received all the sarcasm.
You've started well. Keep it up. Your only problem is in time expectations.
I decided to get into shape 4 years ago. I did not start with as complete an approach as you have in place, but it took me at least 6 months to lose much of the fat I wanted to lose, then another 2 years to build up some more muscle, and now I'm getting more lean and am pleased with what I'm seeing for the first time. I am a bit older, and so that progress does take me more time than it might for someone younger, and although I have done very well all along, I could have been a bit more intense with the effort and would have sped up results somewhat, but the bottom line is that IT TAKES TIME.
Bodybuilding is not a sprint, it is a long-term process, but it will reward those with persistence and commitment.

"It will hurt. It will take time, It will require dedication. It will reqire willpower. It will require sacrifice. There will be temptation. But, I promise you, when you reach your goal, IT WILL BE WORTH IT."

[Geoff Richards]

Not sure why you've received all the sarcasm.
You've started well. Keep it up. Your only problem is in time expectations.


"It will hurt. It will take time, It will require dedication. It will reqire willpower. It will require sacrifice. There will be temptation. But, I promise you, when you reach your goal, IT WILL BE WORTH IT."

well said

following a pre made workout plan can help too,stops you needing to worry about what exercises to do
here are a couple of links

http://forum.bodybuilding.com/showth...hp?t=160947761

http://stronglifts.com/5x5/

http://www.muscleandstrength.com/wor...novice-workout

[hitman79]

3 weeks. You should be about done by now.

The sarcasm is there because his expectations are not realistic. Im sure he realizes his mistake now.

Just keep going buddy. There is no time frame, work hard and eventually you will be proud of your results.

[EB68]

Yeah, 3 weeks is not enough time to get ripped with a huge chest. It took me 4 weeks to get there.
OP I would suggest getting set up on a beginner program and sticking to it. Working 7 days per week is counter productive to gaining muscle, you need lots of rest to grow. A 3 day per week program with mostly compound exercises will get you the best bang for your buck.
Also your chest and stomach will likely look worse for a little bit as you lose weight (at least mine did). It takes some time for the skin to tighten up and to fill it back with solid muscle, but keep at it and the results will come in time.
Just remember that doing more doesn't get quicker results, tearing down the muscle and then allowing time for it to rebuild will get you there faster than working it too much.

[mirroroferised]

I'm on week 3 of getting back to the gym and eating healthy after several years of being out of shape. Not really that bad out of shape I'm 6' even and 201lbs but my diet was aweful and I was out of breath after walking up stairs. I've never been athletic or muscular or anything. After 3 weeks my main concern is muscle definition; especially in my chest. I have small man boobies. My pecks are really flabby, and my belly too. I've seen no change at all in my pecks. I've got my weight down to 193 (so I've lost 9lbs in 3 weeks). I'm eating approx 1800-2000 cals/day. My diet is now eggs, oats, fish, chicken, brown rice, veggies and I eat 5-7 small meals per day.

I go to the gym 7 days/wk with 1 rest day. My routine is basically the same. Cardio 20mins, free weights and machines, then 10 mins cardio. I do 3 sets of 8-12 reps until failure. Alternating upper and lower body each day. My muscles were so sore when I started but now not so much. Also the weight is getting easier to lift so I think that means progress.

Anyone with experience here think I'm on a good track? Should I have seen 'some' even small difference in 3 weeks? I can't complain about the weight loss 3 weeks and 9lbs isn't bad. But it's kinda discouraging to see these flabby pecks and belly. Is eating clean and weight lifting until failure the way to go? I am just getting back to the gym haven't started a hardcore routing yet. Should I just keep doing what I'm doing for a few more months? I really want my chest in shape.

I'm at a year of consistent training, about 7 months of dedicated training and 3 months of really paying attention to calories. I'm just starting to see some good changes. I started as an overweight beer drinking slob who picked up weights once in awhile and did insane cardio thinking it would help. Give it time man. I used to want it all right away and would go on crash diets and such. It wasn't until I started reading here all the time, really learning about calories and macros and following the progress and info from real people who are actually doing this day in and day out that I realized this isn't a sprint. Rome wasn't built in a day and neither are we.

Don't give up if you aren't shredded in 6 weeks.

[RT1957]

I'm on week 3 of getting back to the gym and eating healthy after several years of being out of shape. Not really that bad out of shape I'm 6' even and 201lbs but my diet was aweful and I was out of breath after walking up stairs. I've never been athletic or muscular or anything. After 3 weeks my main concern is muscle definition; especially in my chest. I have small man boobies. My pecks are really flabby, and my belly too. I've seen no change at all in my pecks. I've got my weight down to 193 (so I've lost 9lbs in 3 weeks). I'm eating approx 1800-2000 cals/day. My diet is now eggs, oats, fish, chicken, brown rice, veggies and I eat 5-7 small meals per day.

I go to the gym 7 days/wk with 1 rest day. My routine is basically the same. Cardio 20mins, free weights and machines, then 10 mins cardio. I do 3 sets of 8-12 reps until failure. Alternating upper and lower body each day. My muscles were so sore when I started but now not so much. Also the weight is getting easier to lift so I think that means progress.

Anyone with experience here think I'm on a good track? Should I have seen 'some' even small difference in 3 weeks? I can't complain about the weight loss 3 weeks and 9lbs isn't bad. But it's kinda discouraging to see these flabby pecks and belly. Is eating clean and weight lifting until failure the way to go? I am just getting back to the gym haven't started a hardcore routing yet. Should I just keep doing what I'm doing for a few more months? I really want my chest in shape.

3 weeks isn't long enough to see any visible changes. Do yourself a favor. Get your diet in order get into one of the designed WO programs on the site, put your shirt on and don't look at yourself for 6 months...It takes the body at least 3 months to make any visible changes at all

[pharmamarketer]

I think your gym is ripping you off OP. Ask for a refund

[CFPeterson68]

Your food sounds good, but I would do myfitnesspal.com or something just to make sure you are getting enough protein. You may need to up it. Hell, I know I need whey just to keep it up there.

And yes, 3 weeks is too short to be worried about muscle mass increase. There are no real shortcuts (that won't kill you).

[racedoc]

Like the others are saying, 3 weeks is too short a time to make a significant change, but you are on the right track. Most of us have been plugging away at it for years or decades. Also, I think the myfitnesspal app is a great idea for you to monitor your caloric intake. You may want to check out Emma-Leigh's sticky on the nutrition forum as well to help with some of the food choices/meal frequency issues you mentioned - the biggest issue with your diet is to dial in something you can continue forever which includes foods you enjoy and meals at the times you like to eat them. There are tons of misconceptions about nutrition and it can take awhile to demystify the process (which in actuality is a very simple concept). http://forum.bodybuilding.com/showth...hp?t=156380183 is the link to the posting. Good luck, and congrats on the progress with the weight loss.

[highiso]

3 weeks? Wait til body dysmorphia kicks in and you're not happy with your results after 3 years.

[Caesura75]

Took me eight weeks before I noticed visible changes. Can't be bothered to go into detail though as I think the OP's trolling

[theKurp]

I go to the gym 7 days/wk with 1 rest day.

My employer once tried telling me that I could work 7 days a week and still have 1 day off. I almost bought it.

[snoack]

Took me eight weeks before I noticed visible changes. Can't be bothered to go into detail though as I think the OP's trolling

Considering the lack of detail as to what the OP's routine is made up of I would tend to agree with you.

[IIISpartacusIII]

It's gonna take a little longer. You're being unrealistic with regards to results vs time put into getting back into shape. Make it part of your lifestyle; like brushing your teeth. Don't do it expecting to see a different person looking back at you in the bathroom mirror when you wake up the next day. If there's any one thing that stands out in my mind when it comes to getting back into shape and seeing significant results it's "consistency".

[kimm4]

I'm on week 3 of getting back to the gym and eating healthy after several years of being out of shape. Not really that bad out of shape I'm 6' even and 201lbs but my diet was aweful and I was out of breath after walking up stairs. I've never been athletic or muscular or anything. After 3 weeks my main concern is muscle definition; especially in my chest. I have small man boobies. My pecks are really flabby, and my belly too. I've seen no change at all in my pecks. I've got my weight down to 193 (so I've lost 9lbs in 3 weeks). I'm eating approx 1800-2000 cals/day. My diet is now eggs, oats, fish, chicken, brown rice, veggies and I eat 5-7 small meals per day.

I go to the gym 7 days/wk with 1 rest day. My routine is basically the same. Cardio 20mins, free weights and machines, then 10 mins cardio. I do 3 sets of 8-12 reps until failure. Alternating upper and lower body each day. My muscles were so sore when I started but now not so much. Also the weight is getting easier to lift so I think that means progress.

Anyone with experience here think I'm on a good track? Should I have seen 'some' even small difference in 3 weeks? I can't complain about the weight loss 3 weeks and 9lbs isn't bad. But it's kinda discouraging to see these flabby pecks and belly. Is eating clean and weight lifting until failure the way to go? I am just getting back to the gym haven't started a hardcore routing yet. Should I just keep doing what I'm doing for a few more months? I really want my chest in shape.

3 weeks is nothing...you're just getting started.

[JontheAtheist]

I got to the part where you mentioned 3 weeks and stopped reading.... I'm sure it took you years to grow your breasts so it may take a while longer than 3 weeks to get rid of them.

Keep plugging away.

Basically this. There's no short cut when it comes to getting in shape, man. You have to work hard in the gym every time and it still takes time to start seeing results.

[JontheAtheist]

3 weeks is nothing...you're just getting started.

Bingo.

[waknickm]

How do you know there has been no change? If you try looking in the mirror each day, you won't see the difference because daily change is impossible to see. If you have lost 9 lbs. there might actually be a difference. Take a picture now and then when you lose another 10 lbs. take another picture and you might see the difference that you don't by looking in the mirror each day.

[DuracellBunny]

Weight and wait.

/thread

[Ragnar13]

A really good trainer once said to me:
"If you take a layer off a roll of paper towels, you won't see
the difference. Even if you take 3 layers off, you won't see much
of a difference. But if you keep taking off layers, all of a sudden
the roll WILL look smaller. Your fat loss journey is the same.
Stay the course. Keep working hard...one layer at a time."

[Mike Spitzer]

I always tell people that while the benefit of training and diet start early on --- really noticeable visual results usually don't hit until the 12-16 week mark

[Demonchylde]

Stick with it.

It took me a while to get anywhere, and I am still getting somewhere. Expectations are a strange thing. I started thinking in 6 months I would be Thor. After a year, I still don't look like Thor, but my expectations have changed as well. I mean progress is progress.

Some days I have personal defeat days, where my mind is saying "Why bother nothing is changing". On other days I notice things that blow my mind that phsycially I could not accomplish before.

The only downside now is that my Kids extra large t-shirts I used to have to wear, are being replaced by a mens small or medium, so it is working!

I don't have a ton of definition either right now, but I am not in a race to become Thor anymore.