Barely making gains, give me advice

[imamutant]

Im a guy, 21, 80kg, 6ft0, bf% unknown (Not lean though, as a guess ill say 20%) 13.5 inch arms flexed. Been seriously lifting for about 2 years, the problem is i literally dont look like it at all. I look really out of shape and not muscular at all. I have small arms, fatty chest, lower back, etc. Considering my goal is aesthetics and to increase muscle size, it kinda sucks. Followed a variety of different training styles (Fullbody, Lower upper, phat, etc), currently following fullbody, my training is as follows;

A REST B REST A REST REST B REST A REST B ETC.

A - Squat 3x5, Bench 3x5, Rows 3x8, facepulls 3x10, calf raises 2x15, tricep pressdown 2x10.
B - Deadlift 3x5, incline bench 3x5, lat pulldown 3x8, legcurl 3x8, weighted crunches 2x15, bicep curls 2x10

Main lifts 5RM;

Squat 100kg, Deadlift 120kg, Bench 70kg, Bentover row 70-80kg.


Diet: 3100 calories, 100g fat, 370g carb, 200g protein.

I eat chicken, beef, fish, rice, pasta, sweet potatoe, eggs, oats, milk, etc.

I am slowly gaining weight, but i still look like **** and i swear im just gaining fat and NO muscle.

Any advice?

[ErikTheElectric]

Stop overloading on protein.

Eat more fat and carbs and INCREASE YOUR CALORIES.

[orion792]

you don't need to eat more if you're gaining weight. your lifts are mediocre for 2 years of lifting...get stronger.

[ErikTheElectric]

Start Eating.

[ArmyWollfff]

you don't need to eat more if you're gaining weight.

Caloric surplus causes weight gain. Getting more calories in than you burn out will make you gain weight. Almost always a caloric surplus includes eating more... Unless you don't go to the gym at all (not burning any) or you have the most caloric dense foods out there in your fridge (that's usually costly) so when gaining weight it's a good rule of thumb to add quantity i.e. eat more.
But that's just my 2 cents.

[BJP2k14]

Caloric surplus causes weight gain. Getting more calories in than you burn out will make you gain weight. Almost always a caloric surplus includes eating more... Unless you don't go to the gym at all (not burning any) or you have the most caloric dense foods out there in your fridge (that's usually costly) so when gaining weight it's a good rule of thumb to add quantity i.e. eat more.
But that's just my 2 cents.

5'6 160
6'1 190

He's bigger and smarter than you, I think he knows more than you.

[orion792]

Caloric surplus causes weight gain. Getting more calories in than you burn out will make you gain weight. Almost always a caloric surplus includes eating more... Unless you don't go to the gym at all (not burning any) or you have the most caloric dense foods out there in your fridge (that's usually costly) so when gaining weight it's a good rule of thumb to add quantity i.e. eat more.
But that's just my 2 cents.

what does that has to do with anything?op is already gaining weight,meaning he is already in a caloric surplus. he's eating enough to gain muscle mass. either he's gaining muscle but is gaining fat on top,or his training sucks and he's just getting fat.

[ArmyWollfff]

what does that has to do with anything?op is already gaining weight,meaning he is already in a caloric surplus. he's eating enough to gain muscle mass. either he's gaining muscle but is gaining fat on top,or his training sucks and he's just getting fat.

My B. Misinterpreted it. I thought you meant in order to gain weight you don't need to eat more but then I went back and read it again and you said if he's already gaining weight he doesn't need to eat more. Makes sense now, my apologies. And to the previous comment just because I'm 15 doesn't mean I'm an idiot. I actually know what I'm talking about for the most part, I just misread what he commented cause I'm tired. No need to put me down. Totally uncalled for bro.

[koweanguy]

what does that has to do with anything?op is already gaining weight,meaning he is already in a caloric surplus. he's eating enough to gain muscle mass. either he's gaining muscle but is gaining fat on top,or his training sucks and he's just getting fat.

^This.

I would recommend dropping your workout routine, and embark on an established beginner program and commit to it.
Stats are definitely mediocre for 2 years of serious lifting IMO.

And by "slowly gaining weight". . how much are you gaining weekly or monthly OP?

[imamutant]

^This.

I would recommend dropping your workout routine, and embark on an established beginner program and commit to it.
Stats are definitely mediocre for 2 years of serious lifting IMO.

And by "slowly gaining weight". . how much are you gaining weekly or monthly OP?

Not entirely sure. About 2-3 years ago I was 64kg, now 80kg. Ill say at the moment i'm gaining approx 0.5kg a week, maybe a little more.

[imamutant]

Stop overloading on protein.

Eat more fat and carbs and INCREASE YOUR CALORIES.

How many calories would you recommend? I'm already slowly gaining weight with a pretty high bf% and worried that all im gaining is fat.

[imamutant]

*NOT ME*

I'll say my body is similar to the picture on the far right, but perhaps with abit fatter hips.

http://skinnyfattransformation.com/w...o-progress.jpg

[Major14000]

if you don't know how to write up a program then don't. get on an actual beginner program and stick to it.

[thefourman]

Start training with actual intensity. If you were busting your ass in the gym, SOMETHING would have happened by now.

[imamutant]

if you don't know how to write up a program then don't. get on an actual beginner program and stick to it.

It's Fierce 5, with acceptable subs in to suit the equipment I have access too and exercises that I can perform..
Don't be the guy that hates on a program because he hasn't heard of it

[estebon]

Start Eating.

Agreed you gotta eat big to get big and I know you don't want to be huge but it seems you're not eating enough to get small haha so eat more dude good luck brah

[Icepray]

Not a fan of your routine, i'd lower fats and up carbs.

If you're gaining weight but not muscle, your routine or gym intensity is weak.

[imamutant]

Not a fan of your routine, i'd lower fats and up carbs.

If you're gaining weight but not muscle, your routine or gym intensity is weak.

Thanks man. Out of interest what routine would you recommend?

[orion792]

Thanks man. Out of interest what routine would you recommend?

the problem is you,not your routine. your routine is enough to build strength and mass,you're just not pushing yourself enough. You can hop on any "proven" routine but if you keep training the way you are,your results won't change.

[imamutant]

the problem is you,not your routine. your routine is enough to build strength and mass,you're just not pushing yourself enough. You can hop on any "proven" routine but if you keep training the way you are,your results won't change.

But I am pushing myself? Im trying to increase the weight each weak, almost snapping my sh*t up

[OptimumStrength]

It's Fierce 5, with acceptable subs in to suit the equipment I have access too and exercises that I can perform..
Don't be the guy that hates on a program because he hasn't heard of it

After two years you are still on fierce 5? Are you still progressing on your lifts daily, weekly, ect?

[imamutant]

After two years you are still on fierce 5? Are you still progressing on your lifts daily, weekly, ect?

I have been on fierce 5 for about a month, everyone keeps saying i have to go back to a beginner full body routine so that's what i did.
I can increase some weights weekly by a small amount, I have done lots of deloads. Bench has pretty much stalled.

[RowYourBoat]

Find a hypertrophy routine. Your routine is really low volume. When lifting, form>weight for size

[imamutant]

Find a hypertrophy routine. Your routine is really low volume. When lifting, form>weight for size

Thanks man can you recommend a hypertrophy routine?

[OptimumStrength]

You are stalling because you are either not gaining weight or preforming the lifts with bad form.

[imamutant]

You are stalling because you are either not gaining weight or preforming the lifts with bad form.

I have had personal trainers check my form on all lifts and they all say my form is great. Im eating enough to gain 0.5 - 1kg a week, which if anything is too much of a gain, especially considering I already have a high bf%. But I guess ill up my calories even more

[orion792]

I have had personal trainers check my form on all lifts and they all say my form is great. Im eating enough to gain 0.5 - 1kg a week, which if anything is too much of a gain, especially considering I already have a high bf%. But I guess ill up my calories even more

lol. post back in 6 months about how you got fat as **** and didn't gain any strength. Eating more is the easy way out,not the solution. I'd love to see a video of your bench press.