Very Little Progress in 2 Months

[alexmanzano]

So I started working out for the first time, and it has been 2 months since I started. In that time, my body changed very little; the most notable difference is my chest. I lost some fat on my chest and it's a little sculpted but nothing major, but everything else around my body has been about the same.

I workout 5 times per week.
Mon: Chest/Tri's
Tues: Back/Bi's
Wed: Shoulders/Abs
Thurs: Chest/Tris
Fri: Back/Bis

Each workout consists of 3-4 exercises for each body part of 4 sets of 8-10 reps. After the two months, my strength has increased tremendously (I was extremely weak) but the size of my arms and body (most belly) fat has remained the same. When I began I was 154lb, and now I range between 153-155lb when I check weekly. By the way, I am 5ft 9in tall and 20yrs old.

This has been my diet.

PRE-GYM:
-banana or granola bar (25g Carbs / 100 cal)
-pre-workout (1 scoop)
Total: 25g Carbs / 0 protein / 100 cal

BREAKFAST:
-(option 1) 1/2 cup oatmeal + milk + fruit (40g Carbs / 290 cal / 17g protein)
-(option 2) egg sandwich = 3 eggs + 2 slices of white bread (25g Carbs / 340 cal / 18g protein)
-whey protein (2 scoops) + water (16g Carbs / 420 cal / 60g protein)
Total: ~48.5g Carbs / ~77.5g Protein / ~720 Cal

LUNCH:
-chicken (~0g carbs / 230 Cal / 43g protein)
-3 eggs (~0g carbs / 210 Cal/ 12g protein)
-whey protein (2 scoops) (16g carbs/ 420 Cal / 60g protein)
-(sometimes) pinto beans (24g carbs / 126 cal / 10g protein)
Total: ~40g carbs / ~125g protein / ~900 cal

DINNER:
-1/2 cup oatmeal + water + fruit (24g Carbs / 150 cal / 5g protein)
-Mass Gainer + milk (1/4 serving) (80g carbs / 422 Cal / 20.5g protein)
Total: 104g carbs / 25.5g protein / 572 Cal

Whey Protein is Body Fortress Why Protein (because its cheap)
Mass Gainer is Optimum Nutrition Mass Gainer (read/saw reviews that said it was good)

DAILY TOTALS
Carbs: 217g
Protein: 228g
Calories: ~2,292 I would say this ranges from 2,000 to 2,300 on a given day.

What bothers me the most is body fat. I have that skinny-fat physique, so getting too many carbs scares me. Sometimes I choose to limit the carbs by cutting out milk in the oatmeal or in the protein shakes or exchange my dinner with just the mass gainer.

My goal is not necessarily to become a huge body builder, but I do want a defined body. Like if I took off my shirt you'll be able to see defined chest, shoulders, and some ab action.

All your help or advice is much appreciated! Thank you.

PS I put attachments of my body pics. The first one is the beginning of the second month, and the last one is the end of the second month. I know, stupid me, I forgot to take pics before I started working out.

[Cronos1247]

How come there's no leg day on your split? If you just started working out, I would suggest finding a proper training split. There are tons on this website, even starting with something like 5x5 or just a basic beginners routine would do well. Regarding your diet, I just skimmed to your macro totals but I noticed there is nothing for fat grams.

[boo99]

Only 2 mos

Routine... meh.....might try Fierce 5, etc then that bro split as above poster said

But who were Legs?


Dont need that much Pro unless you want/like that much of it (.8g/lbs is sufficient)

Whole food > Mass gainers

Fat grams? You dont list, only see 6 eggs that can estimate @ about 30g fat, likely more in mass gainer etc (.4g fat/lbs minimum suggested fat amount)

[alexmanzano]

How come there's no leg day on your split? If you just started working out, I would suggest finding a proper training split. There are tons on this website, even starting with something like 5x5 or just a basic beginners routine would do well. Regarding your diet, I just skimmed to your macro totals but I noticed there is nothing for fat grams.

Sorry about that, I am roughly getting 60 - 80g of fat. I've been meaning to do leg day but just haven't. I'm probably go to add it on the weekends or exchange my wednesday workout.

[alexmanzano]

Only 2 mos

Routine... meh.....might try Fierce 5, etc then that bro split as above poster said

But who were Legs?


Dont need that much Pro unless you want/like that much of it (.8g/lbs is sufficient)

Whole food > Mass gainers

Fat grams? You dont list, only see 6 eggs that can estimate @ about 30g fat, likely more in mass gainer etc (.4g fat/lbs minimum suggested fat amount)

Sorry about that, I am roughly getting 60 - 80g of fat (most of it comes from mass gainer/milk.). I've been meaning to do leg day but just haven't because I already workout 5 times a week. I'm probably go to add it on the weekends or exchange my Wednesday workout.

[boo99]

Sorry about that, I am roughly getting 60 - 80g of fat (most of it comes from mass gainer/milk.). I've been meaning to do leg day but just haven't because I already workout 5 times a week. I'm probably go to add it on the weekends or exchange my Wednesday workout.

You can look at those routines suggested or give this one more time for you to respond however I had ZIP progress on bro splits in a 6-8 mo period yrs back but....that is me

[alexmanzano]

Only 2 mos

Routine... meh.....might try Fierce 5, etc then that bro split as above poster said

But who were Legs?


Dont need that much Pro unless you want/like that much of it (.8g/lbs is sufficient)

Whole food > Mass gainers

Fat grams? You dont list, only see 6 eggs that can estimate @ about 30g fat, likely more in mass gainer etc (.4g fat/lbs minimum suggested fat amount)

Do you have any suggestions on carbs? I noticed if i go lower than ~150g carbs, I am extremely weak in the gym, at 200-250g I feel good, but I don't want to go too much over because of excess fat. Since my body fat hasnt really changed, I don't if 200-250g is still too much.

[boo99]

Do you have any suggestions on carbs? I noticed if i go lower than ~150g carbs, I am extremely weak in the gym, at 200-250g I feel good, but I don't want to go too much over because of excess fat. Since my body fat hasnt really changed, I don't if 200-250g is still too much.

Do whatever amount of CHO is best for you

Its not the carbs per se that will make you fat but if you are eating in too high a surplus of calories

You could swap out some Pro (keeping the minimum grams at least) for CHO if you need to (same calories per gram)

[CommitmentRulz]

I've been meaning to do leg day but just haven't because I already workout 5 times a week. I'm probably go to add it on the weekends or exchange my Wednesday workout.

Get on a REAL program, not something that you're doing when you get around to it or you think about it. And studies show hitting a muscle MORE than one a week provides better muscle growth. Don't waste your time putzing around in the gym.

[Actimex]

Don't be scared to but on fat if you bulk you are 100% going to if your weight and muscle mass isn't increasing up your calories.

[TheShadowMan]

Schedule is a nightmare. Shoulders get hit once(three times including the involvement from chest and tricep days), back/bis/tris/chest hit twice, legs hit never? Left as is, this unbalanced schedule will lead to an unbalanced body. Each week, you should be hitting everything at least twice. It doesn't sound like you're ready to write your own routine yet, so i'd pick a pre-existing one from the stickied threads for now.

[ironwill2008]

So I started working out for the first time, and it has been 2 months since I started. In that time, my body changed very little; the most notable difference is my chest. I lost some fat on my chest and it's a little sculpted but nothing major, but everything else around my body has been about the same.

I workout 5 times per week.
Mon: Chest/Tri's
Tues: Back/Bi's
Wed: Shoulders/Abs
Thurs: Chest/Tris
Fri: Back/Bis

Each workout consists of 3-4 exercises for each body part of 4 sets of 8-10 reps. After the two months, my strength has increased tremendously (I was extremely weak) but the size of my arms and body (most belly) fat has remained the same. When I began I was 154lb, and now I range between 153-155lb when I check weekly. By the way, I am 5ft 9in tall and 20yrs old.

This has been my diet.

PRE-GYM:
-banana or granola bar (25g Carbs / 100 cal)
-pre-workout (1 scoop)
Total: 25g Carbs / 0 protein / 100 cal

BREAKFAST:
-(option 1) 1/2 cup oatmeal + milk + fruit (40g Carbs / 290 cal / 17g protein)
-(option 2) egg sandwich = 3 eggs + 2 slices of white bread (25g Carbs / 340 cal / 18g protein)
-whey protein (2 scoops) + water (16g Carbs / 420 cal / 60g protein)
Total: ~48.5g Carbs / ~77.5g Protein / ~720 Cal

LUNCH:
-chicken (~0g carbs / 230 Cal / 43g protein)
-3 eggs (~0g carbs / 210 Cal/ 12g protein)
-whey protein (2 scoops) (16g carbs/ 420 Cal / 60g protein)
-(sometimes) pinto beans (24g carbs / 126 cal / 10g protein)
Total: ~40g carbs / ~125g protein / ~900 cal

DINNER:
-1/2 cup oatmeal + water + fruit (24g Carbs / 150 cal / 5g protein)
-Mass Gainer + milk (1/4 serving) (80g carbs / 422 Cal / 20.5g protein)
Total: 104g carbs / 25.5g protein / 572 Cal

Whey Protein is Body Fortress Why Protein (because its cheap)
Mass Gainer is Optimum Nutrition Mass Gainer (read/saw reviews that said it was good)

DAILY TOTALS
Carbs: 217g
Protein: 228g
Calories: ~2,292 I would say this ranges from 2,000 to 2,300 on a given day.

What bothers me the most is body fat. I have that skinny-fat physique, so getting too many carbs scares me. Sometimes I choose to limit the carbs by cutting out milk in the oatmeal or in the protein shakes or exchange my dinner with just the mass gainer.

My goal is not necessarily to become a huge body builder, but I do want a defined body. Like if I took off my shirt you'll be able to see defined chest, shoulders, and some ab action.

All your help or advice is much appreciated! Thank you.

PS I put attachments of my body pics. The first one is the beginning of the second month, and the last one is the end of the second month. I know, stupid me, I forgot to take pics before I started working out.

Until just about all of ^^^^this changes, get ready for another 2 months of no progress.



Get rid of the powders, and start over with a real nutrition program based on regular food. Think, red meat, vegetables, and potatoes.


Get rid of your listed 'routine,' and instead, start this one:
Fierce 5 Novice routine:
http://forum.bodybuilding.com/showth...hp?t=159678631


If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
http://exrx.net/Lists/Directory.html

[Mrpb]

1. Switch programs to Fierce 5 Novice Routine.
2. Ditch the mass gainer, eat real food instead.
3. Raise calories to 2500 on workout days, 2300 on rest days. You won't build much muscle on 2000 calories.

What bothers me the most is body fat. I have that skinny-fat physique, so getting too many carbs scares me. Sometimes I choose to limit the carbs by cutting out milk in the oatmeal or in the protein shakes or exchange my dinner with just the mass gainer.

That doesn't make any sense. Carbs don't make you fat, excessive calories can make you fat.