I'm a mess

[ShahUsman]

My stats:

5'11
186pounds
17 years old

After losing a lot of fat, I decided to gain muscle. I worked my butt off this year. No results. I am starting to think I have gynacaemastia because my chest won't grow and quite frankly, instead of losing fat and building muscle I'm gaining fat.

I need help. Please guys. Any tips?

[Yodums]

For starters, post your full workout routine and diet. Can't help you without understanding what you do.

[IDrinkBloodLOL]

I agree with the above - poast routine brah.

[ShahUsman]

For starters, post your full workout routine and diet. Can't help you without understanding what you do.

You're right my bad

3-4 days per week I train

Tuesday and Thursday
- boxing, sparring, body weight exercises for 2 hours

Saturday
- chest:
Bench press (8x4)
Flys (10x3)
Dips (12x3)
Push ups (15x4)

Biceps:
Bicep curls (8x3)
Hammer curls (10x3)
Ez bar (12x3)

Sunday:
Leg day
Squats (8x4)
Deadlift (8x3)
Calf raises (30x4)
Leg extensions (12x3)

Diet:

On a normal day:

Porridge
Eggs(3-4)
Water(1litre)
Protein shake 35P 20C 1F

Lunch
Tuna mayonnaise sandwich
Fruit of my choice
Orange Juice(33g sugar)

Dinner
Normally tuna or chicken, with vegetables, sweet potatoes and water, again about 1-2 litres.

Note:
I do not always stick to my diet. Some days I have small snacks, but I always try not to go over 2100 calories.

[ShahUsman]

I agree with the above - poast routine brah.

3-4 days per week I train

Tuesday and Thursday
- boxing, sparring, body weight exercises for 2 hours

Saturday
- chest:
Bench press (8x4)
Flys (10x3)
Dips (12x3)
Push ups (15x4)

Biceps:
Bicep curls (8x3)
Hammer curls (10x3)
Ez bar (12x3)

Sunday:
Leg day
Squats (8x4)
Deadlift (8x3)
Calf raises (30x4)
Leg extensions (12x3)

Diet:

On a normal day:

Porridge
Eggs(3-4)
Water(1litre)
Protein shake 35P 20C 1F

Lunch
Tuna mayonnaise sandwich
Fruit of my choice
Orange Juice(33g sugar)

Dinner
Normally tuna or chicken, with vegetables, sweet potatoes and water, again about 1-2 litres.

Note:
I do not always stick to my diet. Some days I have small snacks, but I always try not to go over 2100 calories.

[matt200710]

2100 calories is probably the problem.

[kanis999]

So you don't work 1/3rd of your muscles at all???

With your stats you probably ought to bulk for a little bit before you cut. This will help you actually look good when you finish cutting, and will probably boost your metabolism quite a bit.

There's a 99.9% chance you DON'T have gyno, and in fact just have plain and simple fat on your chest. If you insist on losing fat before bulking, up your cardio and reduce your calories below 2100.

[ShahUsman]

2100 calories is probably the problem.

I calculated how many calories I shoul be taking on several sites and they all took into account activity and said 2300-2400 is what I should be taking?? Besides I've tried to reduce calories and seen no effect

[ShahUsman]

So you don't work 1/3rd of your muscles at all???

Sorry I forgot to say that on Saturday and Sunday's I do full body workouts, but because I'm studying it really takes its toll

[kanis999]

Sorry I forgot to say that on Saturday and Sunday's I do full body workouts, but because I'm studying it really takes its toll

Do you do pullups and heavy rows? That's what I'm getting at. These deserve more attention than chest and biceps (to counter the natural tendency to over prioritize these muscles).

[SuffolkPunch]

Reality is telling you a different story to the online calculators. You need to eat moar.

[Sir_Malak]

I calculated how many calories I shoul be taking on several sites and they all took into account activity and said 2300-2400 is what I should be taking?? Besides I've tried to reduce calories and seen no effect

Your age, workout, and genetics may require a great deal more calories in order to build mass. The key is finding that area where you are in a surplus that will yield mass gains but not excessive (aka fat.)

Good luck!

[ShahUsman]

Do you do pullups and heavy rows? That's what I'm getting at. These deserve more attention than chest and biceps (to counter the natural tendency to over prioritize these muscles).

I do pull ups but not heavy rows. I do lag pull downs though, could overprioririzing certain muscles cause them to stop growing?

[ShahUsman]

Reality is telling you a different story to the online calculators. You need to eat moar.

More?? Damn I always wthought less will keep fat off

[ShahUsman]

Your age, workout, and genetics may require a great deal more calories in order to build mass. The key is finding that area where you are in a surplus that will yield mass gains but not excessive (aka fat.)

Good luck!

Thank you, should I be worrying about macros a great deal or just eat??

[kanis999]

Your age, workout, and genetics may require a great deal more calories in order to build mass. The key is finding that area where you are in a surplus that will yield mass gains but not excessive (aka fat.)

Good luck!

He's trying to lose fat though.

[Mdenatale]

You are kind of all over the place here. Are you trying to bulk or cut? You listed some exercises you do on Saturday and Sunday. Saturday is chest and biceps, Sunday is leg. Then later you say you do full body on Saturdays and Sundays. Which is it? List the routine you do for the entire week.

[SuffolkPunch]

More?? Damn I always wthought less will keep fat off

It will

Muscle too.

If you are afraid of a little fat gain, you will have trouble gaining muscle.

[doughnut91]

He's trying to lose fat though.

His first post says he's now trying to gain muscle and lose fat, but instead has ended up gaining unwanted fat. Large amount of ambiguity here as to what you actually want to get from your training, OP. But the crux of the matter is that whatever your workouts look like, your calorie intake will determine whether you gain or lose. 2100 seems like a very small amount if you trying to gain muscle like you said in the first post.

[ShahUsman]

You are kind of all over the place here. Are you trying to bulk or cut? You listed some exercises you do on Saturday and Sunday. Saturday is chest and biceps, Sunday is leg. Then later you say you do full body on Saturdays and Sundays. Which is it? List the routine you do for the entire week.

Sorry, I realise I am being quite ambiguous. My ultimate goal is to LOSE fat, as in become more defined. As for the Saturday sunday mix up, because I also run, I essentially do full body workouts (including core). I did not list my body weight excersises, only excersises with weights

Is that a bit better?? My bad

[ShahUsman]

His first post says he's now trying to gain muscle and lose fat, but instead has ended up gaining unwanted fat. Large amount of ambiguity here as to what you actually want to get from your training, OP. But the crux of the matter is that whatever your workouts look like, your calorie intake will determine whether you gain or lose. 2100 seems like a very small amount if you trying to gain muscle like you said in the first post.

I ultimately want to lose excess fat that I have especially around the chest and core area

[matchesmalone15]

Stop being vague and list everything you do in the gym saturday and sunday, including cardio and core.

[Sir_Malak]

He's trying to lose fat though.

Ah misunderstood my apologies. Thought he was at the end of his cut etc...

Carry on! lol

[TheQuiet]

More?? Damn I always wthought less will keep fat off

According to this site, you should be having a daily caloric intake of 3200 (add 500 for building muscle, subtract 500 to lose fat).

http://www.bodybuilding.com/fun/macronutcal.htm