hello im a 21 year old guy 184cm 94-96 kg ive been weight training since 6 months now i havent seen any drastic changes conserning my body other than i lost 10 kg in the first 3 months and the last 3 months nothing have changed my muscles arent getting bigger or changing in size especially my chest im really annoyed i eat good i train chest/tri back/bi rest shoulders legs sometimes i skip legs and i really dont know if i should eat more to gain muscle mass yet i have a good amount of fat that i should get rid off i havent seen any drastic changes in 6 months other than i lost weight ... any help please ?
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10-15-2016, 04:59 PM #1
demotivated because of my results :( i need help
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10-15-2016, 08:54 PM #2
have you been lifting the same amount of weight the whole time? you need to gradually progress with how much weight you are lifting and make sure youre eating enough protein other then that give it time. make sure youre really feeling your muscle with the lifts with proper form if youre just doing the motion without really feeling the weight and burn you wont get much results.
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10-16-2016, 01:26 AM #3
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,214
- Rep Power: 452160
Get on a better routine and accurately track calories.
NUTRITION
This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.
BASICS
Spoiler!
Sources and More Information
Spoiler!
TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.
Why You Should Not Make Your Own Routine
How To Perform Basic Lifts
Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs
Calisthenics routines
Spoiler!
SUPPLEMENTS
Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.
This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.
Protein
Spoiler!
Multi-Vitamins
Spoiler!
Fish Oil
Spoiler!
Creatine
Spoiler!
BCAAs
Spoiler!
Fat Burners
Spoiler!
Pre-Workouts
Spoiler!
Meal Replacements/Mass Gainer
Spoiler!
CLA
Spoiler!
Glutamine
Spoiler!Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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