I've been going to the gym at least 4 days a a week for several months

what is your diet? Calories, protein, fats and carbs, etc

So I just do 3000 x 0.1lb

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This was me a Aug 19, 2018
when I first started doing core stuff. I gave up until febuary of this year. My abs looked better...lmao but my arms are definitely a bit denser and I can lift more with ease.

Not to mention I'm not longer a fucking retarded that does bicep curls every other day.

Forgot to post

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I think you should unironically do a strength program like SS or SL. Keep it simple, focus on the big compounds, once you stagnate you can start complicating things or worrying about accessories.

Doing 100 different exercise "wherever you feel like it" is the worst thing you can do as a beginner.

Last piece of advice is be patient, I know it's frustrating to put all this work in and barely see any results especially when you try to compare yourself to the bullshiters online but achieving a good physique is something that takes years not a few months. As long as your lifts are going up you're on the right path.

Take steroids for faster results. That's what everybody else with shitty genes do. See zyzz.

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unforunately you never thought about keeping your body in shape until 2019, so yes you're going to have to make up all the laziness of your past with an extra year in the gym over others

your split is also bad with a lot of graveyard exercises

make sure you're doing a lot of bench press, squat, and deadlift and eating at least 3k cals a day

I don't have a strict diet. I pretty much eat mediterranean. I do binge on junk food occassionally, but I've been told by fit people that I'm a healthy eater. I eat at least 3 meals a day, lots of protein, carbs, and a decent amount of veggies.

1. your routine is shit, unironically do SS despite what the faggots on this board say and focus on getting stronger on the core lifts and overloading each week
2.looking at your progress you clearly need to eat more, read the sticky and work out your TDEE and then add around 500 calories or so to that (you can track your caloric intake and macros using something like myfitnesspal and try to get a lot of carbs and protein in)
3. sleep a lot and drink a lot of water
4.repeat until death

>>SS bro
>> Do SS
>> Hey you should try SS

Have you read what I said? I have patellofemoral syndrome, I cannot squat or do any knee intense activities.

Are you eating/drinking nothing but onions?

Yeah bro, I wake up at 4:15 and play Pikmin 2

OHP- use a seated OHP or use dumbells it really doesn't matter as long as you overload.

you can still bench press faggot.

find something for the legs you can overload with idk i dont have shitty knee genetics.

dont have to deadlift.

basically, stop being a bitch and eat fuckloads of food while overloading each week, its clear those two factors are why you haven't made any progress

I forgot to include, I do OHP. I'v worked up from 20 to 30 lb and pretty sure I can do 40 now, so that's something.

I do half wall squats with 40 lbs and 60-70 lb leg presses.

Won't eating a fuckload of food give me a big gut? I see these dudes at the gym with freightliner engines for arms and guts that look like bags of pudding.

Literally where am I supposed to get roids, I got a feeling if I walk up to some fucking jacked dude at the gym and ask him if he knows where I can get some roids he might want to take my head off

>my knees hurt sometimes so my (((trainer))) says I'm not allowed to squat or deadlift waaahh

NGMI

Online, for example darknet markets

>he's scared of getting a gut
ngmi

try reading the fucking sticky you retard

you need to be in a caloric surplus to incur any type of significant muscle growth, eating about a gram of protein for every lb of bodyweight is a good guideline

youll gain a bit of a gut possibly depending on your genetics but nowhere need the level of those dudes if you keep your bulk reasonable, part of the reason those big dudes get so bulked up is the diminishing returns they receive from weight training so they need to eat a lot of food to incur any significant amount of strength/muscle gains

How many weeks we talking about here?

What this guy said Pic related was me a few months after I had started. I had some experience weight lifting but obviously never stuck to it.

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This is me just over a year later. While it’s not the best progress, people would recognize my size difference and would be clear that I lifted. For most people they would already consider this ripped

This is probably the amount of progress you would expect to gain in that time, and the most important thing you can do is just shovel that food in. This can’t be understated. That is the only way to give your body the fuel and resources it needs to build itself. As long as you are pushing yourself in the gym with a half decent routine and eating at an excess your body will have no choice to build muscle.

Later on you can cut if you reach a fat % you aren’t happy with. At first your body won’t be putting on much fat, so you shouldn’t worry about it. Eat as much as you can in the first year. It should go with out saying but I will anyway. Don’t eat just junk, it doesn’t have to be super clean just eat normal food without going to town on sweets and junk food.

Try not to worry about your progress for the first year either. You can only really tell the progress when you look back. Just stick with it bro, no matter how discouraged you get. Once you can compare progress picks from now to a year from now, the motivation from seeing your growth will make it all worthwhile.

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Get a routine, pick a program and stick to it. Eat more.

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If you've been going for several months then you're definitely doing something wrong. It's either diet or programming.

U need to be counting calories and getting at least 110 grams of protein a day (based on your current body weight) and for programs you should do starting strength if u wanna be a basic bitch but I recommend u hop on ice cream fitness 5x5 since you have a little variety.

Thanks brother, I appreciate the insight.

lmao was this printed in xterm?

Buy these two books and fucking educate yourself OP, they are even on sale for 50% off:

amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219/ref=sr_1_1?keywords=bodybuilding bible&qid=1568877845&sr=8-1

amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/ref=pd_bxgy_14_img_2/147-5787788-4659416?_encoding=UTF8&pd_rd_i=0736092269&pd_rd_r=ffd25f48-96a0-4fda-aa98-c7fde0c0d332&pd_rd_w=BeAGP&pd_rd_wg=Li76K&pf_rd_p=a2006322-0bc0-4db9-a08e-d168c18ce6f0&pf_rd_r=NVRJTBG47EXCWT7MMZQ8&psc=1&refRID=NVRJTBG47EXCWT7MMZQ8

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PPL and eat in a surplus

>has shitty diet prolly
>retarded routine
>no gains
geez i wonder what went wrong...

What's wrong with bicep curls? I want to have big biceps.

I amdeeply petrerbed by your dimorphic body it is disgusting.
The body is a temple and you have forsaken the house of worship.
Your body is ready to be consumed by the twin gila monsters.
Your eating habits are poor. You are not taking this serious. Such heresy to the hemetic fiticamistis lifestyle seals your fate to be doomed. The twin bbcs will tear your anus apart.

What are you doing at the gym? Standing around watching people lift?

At least he isn't a fat cunt
Nothing worse than a blob

You have to work out too, not just hit the sauna for some cock.

Eat more. Add more weight, lower your reps.

How do you look as soft as a 10 year old? What do you do for a living

its over

why is everyone telling him to bulk when he has high bf? i posted my body in this board and everyone told me im fat and i needed to cut. i have been cutting for a month and i look kind of better but maybe im being delusional

No matter what program you've been doing, you're clearly not earing enough

Oh my gosh OP, you are so cute I love you. Beautiful human you are uvu lovely eyes too. Alright sorry for the creepiness

>Zyzz
>shitty genes

Start fasting and have discipline! If you're binging on junk food, you have an unhealthy relationship with food that you need to fix ASAP.

>no routine
>hurr why do I see no progress

ignore the shilling strengthfags, it'll get you nowhere. See this

d i e t

im why do you recommend him to eat at surplus? i know it "builds muscle" but everyone told me to cut

Did you try lifting anything heavier than your purse though?

kek

unless you're australian, it just makes sense to do a quick bulk now.
Bulk till January, and after the holiday season, start cutting.
Not only will he get some good newbie gains, but it's also not easy to cut when it's gonna be holidays rather soon, anyway.
Plus, he'd rather find himself be nice and lean in the summer, rather than having to start bulking in May.
He's not obese, his cut shouldn't last for more than a few months.

You can definitely lift more than that. I was an underweight skeleton 4 months ago who never played any sports and I could bench 60kg (1 rep max) within the first month and 72kg 1 rep max within 3 months. Keep in mind that I'm tall so distance I had to travel on each rep was long and that I was weighting 58kg at 6'2'' (auschwitz mode) just one year ago.

Ditch your current routine and stick to something with linear progression like Starting Strength (SS), lvysaurs beginner 4 4 8 reddit routine, or ppl. Also eat at your calorie surplus (more info in the sticky thread here) and buy protein whey. I went from 63kg to 75kg within just few months and my lifts skyrocketed. You can do it too.

im asian. i did bulk on my first month lifting and gained 8lbs. was too quick and gained more fat. i dont get it should i start my bulk now? i wanted to go down at 130lbs and i still have some fat on my gut.

If you want to look like an athlete you've got to train like an athlete

Your face looks Spanish but your body Anglo/Jew

what's your height/weight?

started at 5'7" 138lbs then a month after i went to 149lbs. then now im 134lbs. still looks a bit flabby

that's too quick, do a much slower bulk, since you're short
Eat no more than 500 cals above your maintenance, do a "mini-cut" for 5-6 days a month (just 200-300 cals under), and keep on it till you reach 150lb.
Then cut around February, you'll be lean till May, unless you have a really shitty diet.

eat more lift heavier

your current gut looks like a bag of pudding so you might as well gain some muscle while you're at it

yea i ate whatever i wanted that first month of lifting. is it okay to do do my clean bulk after september? im trying to still see what ill look like around 130lbs cause im still fluffy and i am seeing ab definition already. its so hard being skinnyfat

is this a joke? you're wasting your time and money.

You should eat more protein instead of eating whatever you want, at least with dirty bulk you should still eat high protein because protein is what builds muscle, else you will just be wasting time in that month. Include a couple scoops of protein and chicken breasts in your daily meal in addition to your dirty bulk, and at least you will get big with some muscles too.

Im same height. 225 lbs

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You should strive to push yourself, you can probably bench more than 50 pounds by now, try experimenting, if you're still weak though, just keep working on it until you reach failure.

yeah sure, if you feel insecure, you can start it in october, but also what said was correct. Do it properly. If you "bulk" with beer and chocolate, you'll just get fat.

Yes i know eating clean is the best way. I made a mistake first month and ive been eating clean since and i feel good. I saw more difference in a month of my cut than when i was bulking. So i think ill bulk next month. Thanks guys

it's not about eating clean, it's about eating the right amount of macros, I mean you should be responsible for dirty bulking for becoming a fatass, but you also should do dirty bulking properly.

Yes of course i hit my protein intake too especially now that im on a cut.

>being a strengthfag
>being an aestheticsfag
You need strength to be able to lift enough weight to effectively hypertrophy and you need hypertrophy to get stronger after a certain point.
There is no reason to pick a side since you'll be half-assing it anyway without making use of the other.
And OP should god damn obviously start with strength.

how will doing 1x5 deadlifts will get him abs and shoulders you fucking nigger?
He should just go for 4x8 on a PPL. Strength/hypetrophy blocks only apply later on. Doing some powershitting program this early while not caring for powershitting is completely retarded.

I'm Italian and jewish.

What makes my body look Anglo and jewish?

Eat more, hungry skelly

Fucking retard

Eat!!!!!!

Wow, the ignorant twink is nigger hating faggot. What a surprise.

fucking turk

ha

you're not 225

joos are frail looking