So i today went to the gym and did an inbody weigh in (something that calculate the fat, muscle mass and water ) and this what realyy really put me down and made me think of not continuing. The results came out it shows that i have gained about 3 kilos of muscle and nearly the same amount if fat in ONE WHOLE YEAR. Im still stuck with that skinny fat look. Dont really know what to do.
Maybe this isnt for me.
I was really commited worked really hard through this year at the end no result even my gf started asking if i really go to a gym.
Will someone please show me the right path.
age
weight
height
program
current diet (actually what you are eating)
Until then, not much we can do.
[quote]Ronaldinho92 wrote:
So i today went to the gym and did an inbody weigh in (something that calculate the fat, muscle mass and water ) and this what realyy really put me down and made me think of not continuing. The results came out it shows that i have gained about 3 kilos of muscle and nearly the same amount if fat in ONE WHOLE YEAR. Im still stuck with that skinny fat look. Dont really know what to do.
Maybe this isnt for me.
I was really commited worked really hard through this year at the end no result even my gf started asking if i really go to a gym.
Will someone please show me the right path.[/quote]
You haven’t explained exactly what you did and didn’t do in that year. So its tough to tell you what you should do going forward. Without knowing more, I’ll go with you didn’t squat frequently enough, heavy enough or low enough, until I’m proven wrong.
Don’t get discouraged, I “lifted” for three years but you’d never be able to tell and I was pretty much in the same position as you. Then I figured things out, got on a good program fixed my diet etc. and I’m getting stronger and bigger consistently. Like JFG said, list everything out so people can help.
You should be able to make big gains in your first 2 years of training so you are most likely doing it wrong.
Read this thread right through and you will learn a lot about training.
You will also need to get your nutrition in order. Basically start out by eliminating sugary foods and transfats. Try and get your protein levels up. Whatever it is now it needs to increase.
Use a food calculator like myfitnesspal and start tracking your food intake. Once you have a base you will know where to improve. With most people it’s too many carbs and not enough protein.
So read the provided thread. Do one of the programs then get your nutrition nailed. Results will come if you push yourself on both.
Age 22
Height 180 cm (5’9)
Weight 83.5 kgs (182 lbs)
Inbody result was 22% bf
Right know im on kris gethin 12 week transformation
Before that i was on shortcut to size
My diet is this nearly everyday
Breakfast 2 whole eggs boiled and 2 whites
From last week i stopped eating bread in breakfast
Then i eat mostly rice and chicken
1 can of tuna
My pre and post shake
Before bed i eat another can of tuna
I tried to bulk also but unfortunately i didnt gain any muscle and most of it was fat and thats why im new cutting on no muscle
Which will return me to point zero
I also want to add that i tried ss before and i gained so much on my lifts
But at the same time i gained so much fat in a horrible way
Why do you eat zero vegetables?
He is barely eating 1200 calories and vegetables are what you ask about lol. OP you eat like a… Well I don’t even know you don’t eat. No wonder you haven’t made any progress.
[quote]Reed wrote:
He is barely eating 1200 calories and vegetables are what you ask about lol. [/quote]
Yes. I know why he is eating 1200 calories, I don’t know why he eats zero vegetables, hence why I ask this question and not another one.
The reason i eat like this is that from my last bulk i gained A LOT of weight and right now im trying to cut all the gained fat this is me at the end of my bulk
I went from this
To this
You felt that vegetables were a primary contributor to those results? Or am I misunderstanding you? How were you eating before?
I eat vegetables and fruits its just i didnt mention them
Thank you for that. Would it be possible for you to include your COMPLETE diet now, along with how you used to eat before? The more information you provide, the better we can assist.
[quote]Ronaldinho92 wrote:
I eat vegetables and fruits its just i didnt mention them[/quote]
“Hey guys, I squat on leg day. Is that good?”
“Why don’t you do some lunges and leg press too?”
“Oh, well I do also lunge, leg press, and leg curl. I just didn’t write it.”
Like, seriously dude?
This is why it’s important to monitor progress as you go along. After 8 weeks of no real progress, an alarm should’ve gone off in your head like, “Hmm, something’s not right, let me try to correct X, Y, or Z.”
How long did you do Starting Strength? What weight did you end up doing on squats, deads, bench, overhead press, and clean?
Long story short, you don’t know how to eat. Period. That’s why you got poor results after a year, and it’s why you got fat on Starting Strength and got even fatter on whatever else you were doing. Eating like you’re eating now will not help you drop fat.
You need to eat smart - quality protein, healthy fats, and strategic carbs - and stick with a good training plan for 4-6 months, not 12 weeks.
It’s important not to get down about this, because it won’t help. It’s even more important not to give up, because that won’t make you feel any better. The only way to get out of this situation is to get on a proven program (you’ve had good results on starting strength before, so why not try it again?), and most importantly, SORT YOUR DIET. Diet is the key for body composition goals. You won’t get results overnight but you will, eventually, get results.
So if now this is my diet what can i change to have a better diet i currently eat 1.2 per pound protein and little carbs so i can drop the fat
And YES i gained strength but i ate too much on it in order to keep up with the training so as a result i gained much fat
Squats i reached 265 lbs x 5 i rly need to be led to the right way
You are answering none of the questions being asked of you. You’re going to get as much assistance as you put into this. Right now, the best advice I have is to read all the articles on this site.
While bulking i used to eat about 3000 calories
4 whole boiled eggs with 2 white bread
Rice and chicken with mixed vegetables
Pitta Bread and a can of tuna
600ml of whole milk
2 scoops of whey protein
2 tablespoons of peanut butter
Another can of tuna with white bread
I read the stickies in here and i searched a lot and i just cant figure what was going wrong with my diet i even track my food on myfitnesspal
It looks like you are simply eating ingrediants, not meals. I see very little in the way of dietary fats, zero fruits, almost no vegetables, and your carb sources are primarily grains.
I think this would be a great starting point nutritionally
And something like one of the millions of 5/3/1 variations available would be a great program to follow. Consider the one on the front page right now.