Im having a hard time figuring out what to do. Gain more muscle with bulk, but get more fat or maintain and lose bodyfat while working on compsition. Been working on a recomp for 4 months with some progress in composition, but i still dont look like i lift…
I need some honest feedback where to go from here…
6ft 3 199lbs
Here is my 4 month progress
Be patient but continue working toward your goal. It doesn’t have to be either/or. Lift hard, eat responsibly, and sleep well.
Keep pushing training volume and eat to recover. Don’t train to support eating: eat to support training.
As others said in your other thread, something must be off in your training or diet.
Read a bunch of Dan John articles and get on any program by him or Waterbury, Thib, Wendler etc.
At the stage you’re at just hit a template really hard and you will start seeing results in overall body comp/both muslce and fatloss
Hey, man, that 4 month shot is looking good! You’re getting there. Keep doing what you’ve been doing. You’re probably another 4-6 months away from “looking like you lift”.
Your arms and shoulders are close.
I’ll echo what @Frank_C said - your arms and shoulders look much more developed now than in the first photo. Your midsection is leaner, too. You’ve definitely progressed in the past few months. Keep at it! As @T3hPwnisher said, push your training volume to add mass. I’ve found that working a muscle group twice each week is the ideal frequency for me; how often do you train each movement or muscle?
Thanks for the feedback. I usially hit my chest and back twice a week. One day 5x5 the other 4x12. The other muscles are once a week…I created my own program, but im to the point where i should change. Any recommendations on a pre built program i should try next?
There’s nothing wrong with that split if hypertrophy (muscle growth) is your goal. Effort and intensity are the keys.
If you want to push your strength and size for a bit then I’m going to tell you to do CT’s Simple Guaranteed Strength & Size program. It’s on his ThibArmy site. It’s 12 weeks of simple progression and hard work on the big, basic movements. It includes squats and deadlifts so make sure you have good form if you’re going to take it on. You have to push yourself on those lifts and I don’t want you pushing if your form is bad.
