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  1. #1
    Registered User starkface's Avatar
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    5 months in and not much results

    Hey guys, i worked out pretty consistently (military fitness type) for 4 years. Was in great shape physically, appearance was pretty good as well. I became stagnant for 3 years before deciding to jump back in. Originally i lost around 20 lbs, then got back into weight training at 188 lbs. Ate hard and lifted hard for a few months and muscle mass/strength/fitness has definitely increased( also gained 8 lbs). the last 2-3 months ive been eating pretty clean, not stellar, but about 8/10 excellent nutrition IMO. I just feel like i should have lost the extra weight by now, or be much closer than i am. Is it possible that i am the type that just slowly loses fat and gains higher quality muscle? IDK whats going on, ive changed my diet in many ways, it seems like im eating healthier every day and cutting out excess carbs more and more. But the scale doesnt reflect that. Been at 2000 (or less) a day for the last month with no change on the scale.

    25
    6'1"
    196 lbs

    Monday- Legs
    Tues- Bike 30 minutes @ 140-170 BPM
    Wednesday- Chest/tris
    Thurs- Bike (same as above)
    Friday- Back/bis
    Saturday- Shoulders/traps
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  3. #3
    Never accept defeat! backinthegymbro's Avatar
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    Try training each muscle group twice per week. Once a week won't get you much results.
    You don't need a whole day for just shoulders. You can add shoulders with biceps + triceps and do chest and back together.
    Or chest and biceps + triceps and you pair shoulders with back.

    Also if you want to lose fat, it doesn't matter if you eat less carbs or healthier. All that matters is the amount of calories.
    Eat a calorie deficit and you'll lose weight. Make sure you keep your protein intake high to keep building muscle.
    Log your food on myfitnesspal.com
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  4. #4
    Registered User air2fakie's Avatar
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    Originally Posted by starkface View Post
    IDK whats going on, ive changed my diet in many ways, it seems like im eating healthier every day and cutting out excess carbs more and more. But the scale doesnt reflect that. Been at 2000 (or less) a day for the last month with no change on the scale.
    You may be calculating your cals inaccurately, but regardless of however you're doing it, just cut out a couple hundred more from whatever you're currently eating and see if it works, otherwise cut out a couple hundred more. And do it consistently, not just most of the time.

    You may also want to reconsider your workout routine, but that's a diff issue.
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  5. #5
    Registered User sakora's Avatar
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    5 Months of consistency, but not seeing much in terms of results... lets take look at what you have been doing? (Calorie Restriction, trying to build muscle, cardio-vascular health) Perhaps trying a different approach is needed?

    More muscle will burn more fat! To build muscle, You Need To Eat! But eat the right things! Don't completely restrict your carbs, consume smart carbs (aka complex carbs) like brown rice or sweet potatoes, lean meats, and dark leafy greens! You are not going to build strong muscles if you are calorie restricting yourself to much. Just as if an engine doesn't get enough gas it wont function, you need fuel for your engine.

    Macro's and Micro's are super important if your wanting some muscle gain. Making sure your getting enough protein is huge (and not only just post workout). Having at least 32g of Protein every 2-3 waking hours will help keep you in protein synthesis. Are you using pre/during/post workout drinks/shakes? EAA's / BCAA's can be drank anytime. Protein shakes can be drank anytime, they don't have to be only post workout! Also some body types don't do well with certain protein shakes, you may need to try a different brand to find one that works well for you.

    You mentioned that your restricting your carbs, but what about sugar? Sugar is worse then the carbs!

    Being 25, 6'1, 196lbs means you are in pretty decent shape. Sometimes with weight loss you may need to wait for some time for the skin to tighten up again which can result in you feeling "fatter" then you are.

    Gauge yourself by how often you are lifting heavier then previously. Strength comes from lifting heavy, so rotate your weeks. It sounds like you've hit a plateau and may need to change it up a bit!
    1 week of Strength - super heavy, low rep
    1 week of Size - low weight, high reps, super-sets
    1 week of Combo - 1 set low weight high rep, 1 set of heavy weight low rep, 1-2 sets of low weight high rep till failure (this can also be done as drop sets too!)

    Keep in mind what works for one body doesn't work for another. If you really want the best results, I'd suggest talking to a person in the gym who's got a bodyframe/muscle/strength that you feel you identify with or would like to be like. Find out their story, how they got there, what they did to get there.
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  6. #6
    Registered User Remingtongauge2's Avatar
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    Keep grinding man, time is a major factor when it comes to training.
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