Whatever I do I can't gain muscle! help please

[Liverpooool]

hey there!

im 23 years old i've been working out about a yeas and so. im a skinny fat 5'5 and 154lb. my problem is that i couldnt gain muscle i only gain fat especially in my chest and belly i tried evreything and nothing changed. i started a new diet and program before 2 months for bulking and i only gaiend fat

my calories is 2900. protien around 170 to 190. carbs 250. fat 60. im really disappointed when i see my friends changing their body. i starts thinking to quiet.

this is my workout routine :

day 1 : chest-shoulders- triceps
day 2 : back- biceps
day 3 : legs- forearms
rest
repeat
i workout 6 days. i really need your help guys!

[dgoyena216]

hey there!

im 23 years old i've been working out about a yeas and so. im a skinny fat 5'5 and 154lb. my problem is that i couldnt gain muscle i only gain fat especially in my chest and belly i tried evreything and nothing changed. i started a new diet and program before 2 months for bulking and i only gaiend fat

my calories is 2900. protien around 170 to 190. carbs 250. fat 60. im really disappointed when i see my friends changing their body. i starts thinking to quiet.

this is my workout routine :

day 1 : chest-shoulders- triceps
day 2 : back- biceps
day 3 : legs- forearms
rest
repeat
i workout 6 days. i really need your help guys!

If your nutrition is in order, change your program. Your routine (hard to even call it a routine) is pretty bad honestly, and you make no mention on progression protocols, etc. Go find a good upper/lower split like Fierce 5 or something.

[jnbrk]

Do U/L split. Dont hit the gym more than 4 times a week. Eat more. Eat lots of proteins. If youre not gaining weight, you need to eat more or move less. There is no other way. Lift heavy. Focus on progessing your bench press, overhead press, barbell rows, deadlifts and squats. Go full ROM.

[necon76]

That's not a routine, it's a list of body parts.

Find something proven in the workouts section, & learn to push yourself.

[pinggolfer96]

Your macros don't even add up anywhere close to 2900 calories btw....

[Canadiantuxedo]

Reviewing the exercise stickies may be in order for you...

[Mrpb]

hey there!

im 23 years old i've been working out about a yeas and so. im a skinny fat 5'5 and 154lb. my problem is that i couldnt gain muscle i only gain fat especially in my chest and belly i tried evreything and nothing changed.

If your body fat is too high cutting might be a better option. Do you have a picture?

And yes get on a proven program. Fierce 5 or ICF 5x5 for example.

[Liverpooool]

i gain weight but its fat not muscle that is my problem even though i hit my macros

here is my routine :
day 1 :
incline bench press 4 sets 8-10 reps
decline bench press 4 sets 8-10 reps
chest flys 4 sets 8-10 reps
military press 3 sets 8-10 reps
shoulder press machine 3 sets 8-10 reps
overhead triceps cable extinsion 5 sets 8-10 reps
EZ bar cable pushdown 5 sets 8-10 reps

day 2 :

lat pulldown 4 sets 8-10 reps
seated cable row 4 sets 8-10 reps
cable pullover 4 sets 8-10 reps
biceps curl machine 5 sets 8-10 reps
dammbel hammer curl 5 sets 8-10 reps
lateral raise (side shoulders) 3 sets 8-10 reps
shrugs 5 sets 8-10 sets

day 3 :

front squats 5 sets 8-10 reps
leg curl 5 sets 8-10 reps
leg extinsion 5 sets 8-10 reps
calf raises 5 sets 8-10 reps

then a day rest and repeat. is my routine the problem?

[Mrpb]

then a day rest and repeat. is my routine the problem?

Depends. How much were you incline bench pressing 3 months ago and how much now? Front squat?

[Liverpooool]

Depends. How much were you incline bench pressing 3 months ago and how much now? Front squat?

my strength is increasing. but my body did not change

[Mrpb]

my strength is increasing. but my body did not change

Please answer the question I asked you.

[pazzadean]

You a scouser mate? What gym you at?

[Liverpooool]

Please answer the question I asked you.

i was doing about 100lbs before 2 months now 120lbs

[doughnutgut]

i was doing about 100lbs before 2 months now 120lbs

This is where you went wrong.



Sort your program out and track your macros.

You are not a special snowflake. You are just half arsing things.

[Mrpb]

i was doing about 100lbs before 2 months now 120lbs

Probably better to get on a proven program. These are good: http://forum.bodybuilding.com/showth...hp?t=162916931

[Liverpooool]

is it possible that a program cause this lack of muscles? what about the fat increasing on my belly and chest?

[Mrpb]

is it possible that a program cause this lack of muscles? what about the fat increasing on my belly and chest?

The increase in fat is because you're eating too many calories.

The lack of muscle can be your program.

[jacklambert58]

You sound like the type that needs the help of a personal trainer - buying a few sessions to get you straightened out won't kill you.

[Liverpooool]

The increase in fat is because you're eating too many calories.

The lack of muscle can be your program.

myfitnesspal showed me that i need 2900cal a day, and now im increasing fat do you recommend to make it 2600cal?

[Liverpooool]

You sound like the type that needs the help of a personal trainer - buying a few sessions to get you straightened out won't kill you.

who do you recommend, physiquesofgreatness?

[Mrpb]

myfitnesspal showed me that i need 2900cal a day, and now im increasing fat do you recommend to make it 2600cal?

Can you upload a picture? I need to see your body fat.

[doughnutgut]

who do you recommend, physiquesofgreatness?

Personally. Whether you listen to me or not.


I recommend you save your money and go read the stickys in the nutrition first page and then go to the exercise section and choose what others have already said. Either Fierce5 routine or starting strength.


Cheaper and at least you will be ingrained with the knowledge to push on.

[Liverpooool]

here

[doughnutgut]

I have taken dumps fatter than you OP.


Crikey. I got no idea what all the fuss was about. Now go lift and eat. Stop worrying.

[Liverpooool]

I have taken dumps fatter than you OP.


Crikey. I got no idea what all the fuss was about. Now go lift and eat. Stop worrying.

so you are saying to keep bulking? i hate my chest when i wear t-shirts i look fat

[doughnutgut]

so you are saying to keep bulking? i hate my chest when i wear t-shirts i look fat

Do what YOU want.

But in all honesty. Eating to add around 0.4-0.7lb per week while lifting to a progressive program is going to yield good results for you after seeing the pics.

[Mrpb]

I would not recommend bulking in your situation. You'll get too fat quickly.

I'd go with recomping. Eat enough calories to maintain your weight and fuel progress on a proven routine such as Fierce 5.

High protein can help recomping: http://www.alanaragonblog.com/wp-con...Ellerbroek.pdf