I don’t have a picture from the very beginning but here is alittle bit into training.
Yes, they do.
I’ll be using that, starting now.
Thanks man.
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You haven’t put on any muscle in a year and a half of training. That’s disturbing.
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It’s true
Your totally right.
so if that’s the case, why do you insist that your training and diet are good?
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You kind of let me see it a little clearer.
I’ve been doing CTs simple, guaranteed strength and size program now for about 8 weeks. Before that I did best damn workout 2 for 8 weeks.
I don’t know what I am missing
I am improving my lifts, have pretty good form and I always try to improve it. I try to feel my muscles working.
My diet is higher carb on training days. Minimum 140 grams protein.
Lots of veggies
White rice with whey pre workout
Hbcd and whey isolate during workout
Lots of slow digesting carbs and protein after workout for dinner.
This is a higher carb day that I had a few days ago after a hard training day.
This is my diet from the last 6 months if you care to go through this mess of data
Out of curiosity, are these estimations of portion size, or are you actually weighing your food and coming up with this?
That being said, here’s the bottom line that I think a lot of people miss. Everyone’s metabolism is different, and what YOU need to grow isn’t necessarily determined by some formula out there. The formulas out there are just guidelines, estimates. You need to figure out how much YOU need to make YOU grow. And the bottom line is, at your size, you need to eat more, regardless of how much you are eating now. Personally, I’ve never counted calories. I just know that if I want to get bigger, I need to eat more than I currently am. If I’m eating 2500 calories a day and I"m not getting bigger, it means I need 3000. If I’m eating 3000 and not gaining, better make that 3500. See where I’m going?
do you have a log of this? Do you know what your bench and squat started at, and what they are now?
Like I said, I weigh alllll my food and track it using the Cronometer app.
My squat started at 114 rep max and now it’s 220.
Deadlift at 120 rep max now 236.
Bench has now gone up so much, from 100 to 121.
It’s hard to figure out how much is right for me.
I’ve tried to slowly increase my calories but sometimes I would be bloated and could not understand if I gained fat or just air.
You weigh out shit like 62 grams? Why?
Where are the starches. You are eating over 100 grams of fiber. I wouldn’t call that high carb.
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this is the PRIMARY indicator that you weren’t eating enough. If you were bench pressing regularly, and only added 20 lbs to your bench in the first year and a half, that means you just didn’t eat enough to support growth. I went from 100 max to over 200 in my first year of lifting. I also added about 30 lbs of bodyweight. I gained SOME fat, but not that much. You have to be willing to add at least a little bit of bodyfat to make progress. If you’re obsessed with staying as lean as you are in the first pictures you posted, this will be a very, very tough journey for you.
agreed. I eat 700+ carbs per day. and about the same amount of protein as you do. Carbs fuel growth, you don’t need to eat any more protein. I would describe your current diet as high protein, not high carb.
Rice is a very, very good carb source to start adding more calories. If you just added 500 calories of white rice on top of what you eat now, I bet you’d make better progress.
Nice, looks like you’re eating some good foods tho.
I’d throw in some pasta and rice fo sho. With as clean as you’re eating, a few PB&Js with a glass of milk would be productive calories.
Do you eat pre-workout?
Um im kind of gluten intolerant and lactose intolerant.
The white rice and whey concentrate is pre workout
The hcbd and whey isolate is during workout.
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whey doesn’t bother your lactose sensitivity?
It did until I started to take lactase before I have whey.
No need for me to reiterate, you got all good advice here from guys that know what they are talking about. Keep at it, consistency is the hardest part for most to adhere to
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Yeah man, and don’t program hop 8 weeks at a time - commit to a program for at least 3-4 months at a time.
I recommend 5/3/1 BBB, especially their 3 month challenge (do it at least twice, ideally the whole year)
Is there any program you recommend that has more of the 8-12 rep range? I’ve been doing 3-5 for some time now and I want to switch it up.
Yeah, that’s the 5x10 BBB sets. As much as you might “want to switch it up”, you need to be consistent with your training. If you’re making progress off 3-5 why stop? Especially when you supplement with 5x10?
You can also check out @isdatnutty’s Beginner Program