How can I stop being skinnyfat? I've been going to the gym for like 3 years and still look like a dyel shit

How can I stop being skinnyfat? I've been going to the gym for like 3 years and still look like a dyel shit.

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youtube.com/watch?v=r8kSioFvyok
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Post pic with height/weight, as well as full routine and stample food

Eat 5000 cal in red meat, lift like a fucking maniac and live like a bro

Chances are you're not exerting yourself enough. It's some combination of not lifting enough, not eating enough, or not sleeping enough.

Height: 6'1
Weight: 176 lbs

Day 1:
Bench press 4x8
Incline press 4x8
Peck deck machine: 3x8
Dumbell flys: 3x8

Day 2
Squats 4x8
Leg press 4x8
leg extensions 4x8
Calf raises 2x20

Day 3
Pullups 5x7
Deadlifts 4x8
Barbell rows 4x8
Shruggs 4x12
Ohp 4x8

Day 4
Barbell curls 3x8
Scott-pad 3x8
Scullcrushers 3x8
triceps pulldowns 3x8

Macros: 382g carbs, fats 69g, protein 224g
3128 cal (according to MyFitnessPal)

Attached: 20180406_225358.jpg (2767x3986, 1.26M)

cut

you dont have a good frame and will never look big but atleast youll look otter when lean

find a new hobby, you're not genetically cut out for this

even if you were fucking around for 3 years you would look alright with some decent genetics

I know that feel. Arms and Chest get slightly bigger and lifts improve, but I still end up looking like shit. I started going on a cut and switched focuses entirely to cardio for now, maybe that'll help you.

Takes some of us over 5years.

Just keep on trucking man

Thanks for your honest opinion and advice anons, I will try to cut and see if it gets any better.

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What exactly is wrong with him that he cannot solve?

Dude wtf are your maxes? I’m gonna be brutally honest you look like dog shit for 3 years man.

poor genetics for response to training

gl user

Deadlift: 130 kg (286 lbs)
Squat: 110 kg (242 lbs)
Benchpress 80 kg (176 lbs)

It's quite depressing I know.

Try cuting and see where it takes you. Post lifts?

Could you be more specific?

youtube.com/watch?v=r8kSioFvyok

tl;dw response to training is a bell curve like anything else in life, for every John Haack there is someone who is equally freaky in how shit they are at lifting

some people, even though it's not common, literally don't respond to lifting weights and don't even make novice gains (greg talks about some guy he trained who was like this even with normal blood test and hormone panel)

what have you been doing these past 3 years? I've been lifting for a month and have similar 1rms

If you’re eating 3000 calories a day you have the energy to do more than 4 movements a day and only go 4 times a week. Work out harder.

My guess is that you fell for the IIFYM your macro and eat like garbage.
do more volume every now and then (like 1t reps) as well as heavier, low volume (3-r reps). Or switch your routine completely.
Start taking a preworkout, I'm pretty sure your intensity is shit

I like how no one has commented on how shit this routine is. Goes to show Jow Forums is full of larp fucking retards
>Google Coolcicada’s PPL routine
PPL meme is the only way out natty.

15 reps
3-4 reps

>These shit tier maxes
Did you at least try to increase the weight per workout

>split claims another victim
you're routine is absolutely dog shit, would unironically got more gains doing push-ups and body weight squats for 3 years

Try a real routine and actually putting weight on the bar, fatass. You can see better gains on a beginner strength program in a few months.

Thanks, that was interesting to watch.

This. Bro-splits have never been proven to help anything, switch to full body routine.

Not OP but for a guy who has no intention of getting big (meaning my legs won't look disproportionate) do you think it'd be fine to do this routine with no legs except one or two squat days per week?