Hi Guys, I am new here and I’ve been lifting for 6 months now and I can’t see progress and I think I just got fatter. Can you please give me help like what should be my macros please.
Give more info on your training and diet
x2 on training and diet. If you want to see progress I suggest trying to drop some fat first. You’ll see more immediate progress and it will make you see progress better being leaner. Not saying you have to get 6 pack lean, but being lean enough to see definition when you start getting more muscular is good motivation.
[quote]fisch wrote:
x2 on training and diet. If you want to see progress I suggest trying to drop some fat first. You’ll see more immediate progress and it will make you see progress better being leaner. Not saying you have to get 6 pack lean, but being lean enough to see definition when you start getting more muscular is good motivation.[/quote]
Im doing Lyle McDonald’s Bulking routine, On the diet I’m not counting Calories/Macros since I can’t hit my Protein requirements. Should I do Cardio to lose fat?
There is your problem…Find a way to hit your protein requirement.
[quote]dweak wrote:
[quote]fisch wrote:
x2 on training and diet. If you want to see progress I suggest trying to drop some fat first. You’ll see more immediate progress and it will make you see progress better being leaner. Not saying you have to get 6 pack lean, but being lean enough to see definition when you start getting more muscular is good motivation.[/quote]
Im doing Lyle McDonald’s Bulking routine, On the diet I’m not counting Calories/Macros since I can’t hit my Protein requirements. Should I do Cardio to lose fat? [/quote]
You’re concerned about fat gain, you aren’t eating enough protein, you’re on a bulking diet, and asking if you should do “cardio” ?
You need to be on a proven lifting program, eat healthy (lots of meat and vegetables, not a lot of crap), and perform hard conditioning work multiple times a week.
Thanks for the advice. Well focus more on my Diet since I’m progressing with my lifts. I’m not bulking, I’m just doing the routine/program of Lyle’s. 
Don’t do the routine of an idiot who himself looks like terrible and struggled to get up a 300 pound grinder deadlift which he was extremely proud of. His routine is anything but proven, it’s only proven to create garbage.
My suggestion/experience OP…
I ran Reg Parks 5x5 , and in a few months went from 130 pounds to 180ish+ with huge visible improvements everywhere. Arms got up to about 17 inches, legs exploded, got a 6 pack, strength went through the roof, etc etc.
Try Full Body 3x a week on RegParks 5x5 , the program is online; there are 3 phases. I would jump into Phase2 if I were you since you have already trained 6 months and it says to do that after 6 months.
I firmly believe that if you push yourself as hard as that program pushes you, you probably wouldn’t even be able to EAT ENOUGH to get fat ( LOL ! ). Your entire body will be begging for calories to keep up with the program, and you will most likely experience lots of fat loss. I’m only telling you my own experience. Would probably suggest dropping Mcdonalds[food and training, LOL] if that’s what you’re eating everyday, as it probably won’t help. I don’t track my macros or anything, I just make sure I get 200+ grams of protein a day, and listen to my body for the rest, it seems to work.
Hope more people help you out ~
Just did the 5x5. Yeah you’re right. I’m Tired as fuark.
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Pick a goal. Lose fat OR gain muscle mass. If you try to do both you may get mediocre results at best. My best advice would be to jump on a proven program or just do a basic 4 day a week split based on the big 4 ( squat, bench, press, deadlift) then pick a few assistance exercises to balance your program. Bust your ass in the gym and condition a few times a week. If you haven’t broken a sweat let alone see stars by the end of your workout your not doing it right.
I see you are in Hong Kong. Is it difficult to get protein powder there? If the cost of meat is incredible, protein powder can be a good supplement for maybe 30% of your protein needs.
[quote]njrusmc wrote:
I see you are in Hong Kong. Is it difficult to get protein powder there? If the cost of meat is incredible, protein powder can be a good supplement for maybe 30% of your protein needs.[/quote]
I’m Actually from the Philippines ( No Philippines in the selection), I just bought a Protein powder and it’s cheap , 35$ for 60 servings of 23g Protein. I am drinking 2 servings per day, and my goal is 150g of protein per day ( my LBM is 150). I will keep hitting my protein requirement and will be consistent in the Gym and let me see the result. I’m doing what the other member suggested, The Reg Park’s 5x5 and It’s Intense.
[quote]jtownlax wrote:
Pick a goal. Lose fat OR gain muscle mass. If you try to do both you may get mediocre results at best. My best advice would be to jump on a proven program or just do a basic 4 day a week split based on the big 4 ( squat, bench, press, deadlift) then pick a few assistance exercises to balance your program. Bust your ass in the gym and condition a few times a week. If you haven’t broken a sweat let alone see stars by the end of your workout your not doing it right.[/quote]
I’m doing Reg Park’s 5x5 ( as what Ethan7X suggested ), I started phase 2 since I’ve been lifting for 6 months. I’ll just stick forst with the program and hit my protein needs and let’s see what’l happen.
