I'm DYEL after 4 years of lifting. I never did SS or an SS like routine. Should I go back and do one? Will that help...

Post body pls

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How long are you bulking for? answer seriously. You gain nothing by lying to us.

Im just going to be a dick and assume you're a serial cutter/bulker changing your mind every 2 weeks

are you fat?
do you have lots of muscle?
pick 1

I bulk for 3 months~ or like 15 lbs~ at a time. Is this bad? Should I go on a longer bulk?

ITT:

>OP says hes dyel after 4 years of lifting

>Waits for people to ask him for body pic

>posts body pic that isn't actually dyel

>he knows it and is just waiting for approval

>everybody is trolled into telling OP "you aint dyel"

>OP is happy and faggot

post body pic fucking idiot

I really wish this was the case, user

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You don't look like you are "genetically fucked", not even close to it. you are either

lying, not eating or you have some misunderstanding about what lifting means. Or you started with unimaginably bad body 4 years ago.

Or you are like 15yo and started lifting when you were 11, how old are u exactly?

You have shit genetics probably. You would be worse with SS. To gain muscle mass you need to do splits and eat above your maintenance. You have to get lots of protein eat clean and eat 5-6 balanced meals in day.

I'm not lying lol. I really do always gain a lb a week or more while bulking. Maybe I do have a misunderstanding about what lifting means. I was slightly skinnier 4 years ago. I'm 21.

We need more info, OP.
For starters give us your stats.

Age
Height
Weight

Benchpress max
Deadlift max
Overhead press max
Squat max

Do you do any form of cardio?
Do you track your food intake?
What does a regular day in your life look like, vs a day where you work out?

How do you work out? Are we talking long breaks in between sets, or what? Are you following a certain kind of program or just goofing around?

Also, post a pic of your body with your face censored.

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>I was slightly skinnier 4 years ago

> I really do always gain a lb a week or more while bulking

4x52x1lb = 208lb (or more),

so explain where are your 200lbs+ that you gained in 4 years

21
6'0
155
165 for 3x6
I don't do the other big lifts
I bike sometimes for cardio
I track calories and protein but not other macros. Should I?
I've always done PPLxPPL or upper lower, everything 3x10-12, most recently I did Lyle McDonald's generic bulking routine

I cut too, whenever I hit skinnyfat status

Oh no! :(
But as others say: post lifts

>This is the power of PPL unleashed
And people are shittalking SS? wew

You’re weak as hell. That’s embarrassing for 4 years. Stop training immediately

Alright, we have several things to sort out here. Thanks for providing more info.

First of all, you need to sort out your diet.

tdeecalculator.net/result.php?s=metric&age=21&g=male&cm=183&kg=70&act=1.2&bf=20&f=1

According to this calculator (sorry for using metric measurements, I'm from Europe), you need about 1896 kcal per day just to maintain your current physique. You, on the other hand, need to increase body mass, which means you should be bulking. The target is then 2396 kcal per day, where 180 grams should be protein, 53 grams should be fats and 299 grams should be carbohydrates.

Track everything you eat, and eat at regular intervals. Based on how your body looks I am willing to guess that you snack a lot during the day, and don't follow a regular diet, right? Your job is to keep eating at the same times every day; breakfast, lunch and dinner.

Days when you're working out, load up on light food, with lots of carbohydrates. AFTER working out, eat food with a lot of protein. The reason for this is that the body spends more energy and time breaking down proteins and fat into ATP (think of it like usable fuel for the body) than it does with carbohydrates.

Track your intake at www.myfitnesspal.com - it's free and easy to use.

Then you need to stop fucking around at the gym. You can follow a basic program like 5/3/1 (jimwendler.com/2011/09/531-for-a-beginner/) and spend your time on the basic exercises I listed; the golden four

Benchpress, deadlift, overhead press and squat.

Make sure you get at least 7.5 hours of sleep every day, and allow yourself time to rest in between workout days. For you I would suggest going Monday, Wednesday and Friday, with the weekend off.

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just fucking bulk untill you hit 200lb.

Do just plain stronglifts 5x5 for 2 months while eating 3000calories and come back with more progress than for 4 years

An adult male is at least 200kg

>The target is then 2396 kcal per day, where 180 grams should be protein

What's the best way to achieve this? I've never eaten that much protein a day before

OP I kinda have the same problem. Started with ppl and was/am a skinny bitch. I haven't lifted for 4 years but I feel like my lifts havent gone up enough for the time i've lifted. I'm starting blahas icf novice program tomorrow and will try to eat even more.

Well I won't get to 200lb in 2 months. What should I do after stronglifts 5x5?

Easiest way to get it would be whey, if eating is a problem for you. Otherwise eggs, chicken and lean beef.

Just do it for two months while eating, come back, post results and let Jow Forums figure out what then

You should actually try lifting weights user

>asking for fitness advice on Jow Forums

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idk, its a personal preferance and im not a coach, but I would suggest you to keep going with stronglifts as long as you are making progress, you can add assistance lifts afterwards when you get a hold of the program.

like doing basic stronglifts with added bi/tri shoulders etc....

I'll list some great sources for each macro group, to help you get started.

Carbohydrates:
Whole wheat bread, preferably with multiple types of grain.
Granola.
Whole grain rice, pasta and noodles.
Fruits and berries.
Juice without added sugar.
Potatoes and corn.
Peas and beans.
Yoghurts or smoothies.

Fat:
Milk (GOMAD)
Cheese
Minced meat.
Chicken breasts and fish (salmon for instance).
Oil (olive)
Avocado
Nuts (these nuts!)
Cod liver oil.

Protein:
Milk (with added protein and Vitamin D)
Whole grain bread
Yoghurt (with added protein)
Granola
Egg
Fish
Chicken filet
Tuna
Beans

webmd.com/g00/fitness-exercise/guide/good-protein-sources?i10c.encReferrer=aHR0cHM6Ly93d3cuZ29vZ2xlLm5vLw==&i10c.ua=1&i10c.dv=14

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Okay, thanks

He meant 0 wheat bread, avoid that sugary shit. Doesn’t even taste good. There is plenty of bread without wheat

Could be a problem with Google translate for all I know. In Norway it's just called "fullkornsbrod", so..

That term is extremely wide spread and usually includes bread full of wheat. Just get rye / oat based bread and you are Gucci

It's not that I disagree, I just don't know all the food terms in English. I think we're talking about the same thing in any case.

Same happened to me, the solution is to EAT MORE and GET STRONGER.

I was chubby while growing up so I've been terrified of gaining any type of weight/body fat which totally fucked my progress. But you NEED to eat more in order to get stronger and advance, do not eat like a lardass though, just a considerable caloric surplus and you will be alright.

You also need to be consistent with it.

This is good advice

You are a DYEL because you are probably one of those gym bros that follow a 4/3x8 regimen every workout. You need progressive overload. If you do not get stronger you won't get bigger. I followed a bro-split and PPL for a long time and I saw good progress because I actually tried to incrase the weight every week. You could continue to do a PPL or a bro-split as long as you increase weight and see good results, although I would recommend you try out some 5x5 program for 6-12 months to increase the strength, and THEN do high-rep ranges. Doesn't really matter as long as you get stronger. For nattys you NEED to get stronger to build muscles (unless you're a genetic freak, which based on the photo you supplied you are not). Easy as that. You would even gain muscle (for a short period of time) even at a caloric deficit as long as you are getting stronger.

Sure, very possible. It’s just a very wide spread belief that “whole wheat” is healthy and you just need to eat that instead of regular wheat.
But it isn’t any better, it also has a very high glycemic index, is hardly a “complex” carb and thus basically sugar.

your choice of routines isn't why you're shit after 4 years, SS will not fix whatever is wrong with your approach to lifting

Don't do meme brosplit routines. Do StrongLifts 5x5, the website has a good guide for newbies and it even has an idiot proof app for dyels like you. Also eat more

stronglifts.com/5x5

Eat more, consider doing GOMAD if you have trouble getting the calories and do something like GSLP.

Do you eat a lot of milk, sugar, ice cream? Do you drink tap water or from plastic water bottles? Have you had your testosterone and thyroid tested? Do you smoke weed?

180+ grams of protein a day is fucking insane. Shouldn't most beginners and average lifters easily suffice with 1g per kg of bodyweight? Or just 100g a day flat, since this is apparently all the body can process anyway.

>Carbohydrates
>no oats
>inb4 granola
>juice
>corn
>yoghurt as carbs
>fat
>chicken breast
>fat
>protein
>milk
>protein
>bread
>protein

what the fuck
fucking dyel newfag

Legit good advice

There is no way dude. What the actual fuck are you even doing at the gym

Ive lifting for 5 years and have the same body. It’s like my body isn’t make for this.

lads what to do?

whenever I bulk I put on fat and not much noticable muscle and my lifts have barely moved in 1.5 years with almost constant shoulder/ hip injuries.

am i a gde?

yes, you're a GDE

bulk slower if all you put on is fat, instead of being in a caloric surplus for a few months before having to interrupt it with a cut just eat like maintenance +100 calories and only cut once a year

trust me it works best for GDEs

it probably isn't you have my permission to find a new hobby

i started lifting 5 months ago and i bench what you bench, and i deadlift 265
you're doing something wrong

Rich Piana (rip) always said that genetics is hugely underestimated when it comes to lifting... people like us are kinda screwed but its not impossible

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Ur bodyweight?

I'm 141 lbs and I'm stuck at 225 lbs deadlift, am I doing OK?

Just fucking roid then

You never trained a single day in your life.
You never experienced training a muscle to absolute failure.
You never ate properly.
You never trained often enough.
You never trained long enough.
You wasted every single gym hour in the past 4 years.
You should consider anhero.

>sorry for using metric measurements, I'm from Europe
We don't apologise for using the superior metric system, you fuckin faggot.
These martsharters should adapt to the civilized world and scrap their retarxex imperial roller-coaster.

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Ask me why i know that you never lifted a day in your life.

well 180g is fucking retarded
how could people ever grow any muscle before bodybuilding and gyms existed? because no one ever ate almost 200g of protein daily consistently

I eat usually 3 meals a day and sometimes snacks in between. 4500 kcal, 300 g protein a day. Im 115 kg and want to gain more weight.
You have no fuckin clue and you know shit about lifting.

you're a fat fuck and i don't give a shit if you want to be obese
normal people who lift to be healthy don't need half that much protein

>fat fuck
>pic related, me
I'm 195 cm, 115 kg, lifting for 10 years, obviously natty.
And i say: you fuckin know shit, faggot.

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you don't look 115kg, lifts?

basedboy

115 in the morning, now a little more
Not that strong, since i do bb after years of unsuccessful powerlifting.
Bench 125 kg x 5
Squat 170 x 5
Don't do deadlifts anymore, but my competition max was 240 kg.

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did you snap your shit up or do you just not find DL useful pursuing physique goals

No, everythings fine so far. Just some minor injuries here and there. I do slow and controlled stiff leg dl up to 160 x 10 for those delicious hamstrings.
From heavy dl for 3-5 reps my lower back is sore for days and i can't training with high frequency.

that's just a shaved trucrypt

Im not OP but thanks a lot for this

Assuming you are a gay bottom go get tested for HIV.

genetically fucked

>4 years
please god don't let this be real
>i cut too
you must be the biggest retard on this board. have you heard of continuously eating in a caloric surplus? how about progressive overload? how about maintaining your lifts during your cut?
>don't do the other big lifts
WHAT THE FUCK ARE YOU DOING IN THE GYM AHHHHH
WHY DO YOU KEEP CUTTING THE ALL OF YOUR MUSCLE AND WHY ARE YOU STILL SKINNYFAT LEARN HOW TO BULK YOU RETARD

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