4 years of lifting and eating clean for pic related

i dont even have any goal of being big, i just dont wanna be skinnyfat.
pic related
is it over?

  1. 3 weeks ago
    Anonymous

    Exercise should leave you sweating fool

    • 3 weeks ago
      Anonymous

      it does, i try my best to go to failure or 90%, yet i still look liek shit.

      • 3 weeks ago
        Anonymous

        Once you hit puberty things will change. Keep your head up kid.

      • 3 weeks ago
        Anonymous

        eat more retard

      • 3 weeks ago
        Anonymous

        Are you eating a lot of protein? Protein is vital for building and maintaining muscle. 1g-4g of protein per 1lb of body weight. Go with more other than less because the nutrition science is based on the lowest possible amount to keep you alive.

        More gains boost:
        >Whole egg protein powder +eggs

        Eggs protein is more easily absorbed than all other protein sources. Whole egg in a study boosted muscle gains and endurance. Only white boosted only endurance.

        >Ashwagandha

        Balances hormones and reduces stress chemicals that cause weight gain and damage to the body. In a study it boosted endurance and weight lifting ability in weight lifters by 25%

        • 3 weeks ago
          Anonymous

          >only 4g protons per lb body weight
          Enjoy your nogains fag
          If you aren’t eating 1kg protein per lb of body weight daily why would you waste your time in the gym?

        • 3 weeks ago
          Anonymous

          yuh. i have calculated that i eat at 200g protein a day. a bit excessive i guess but i don't wanna accidentally eat below what my body needs. i'll go see if i can find some ashwaganda though, could be interesting to try and see if it helps.

          You're supposed to push yourself in the gym anon. Not go do 2 sets of 6 on curls and leave

          i literally do PPL

          OP, as a fellow genetic shitpile I really feel for you. If you are being as disciplined as you say you are, most people would be way stronger than you by now even with garbage programs.

          I've been lifting 10 years now, as consistently as I can with school and work and whatnot, and only put up around 170/285/355/405 and I've seen people I've helped get started blow past me in less than a year with only moderate commitent and no knowledge. It sucks sometimes.

          Best advice I can offer is to religiously track your progress to make sure your efforts are working and adjust every 3-6 months based off the results. I would start with something like a madcow 5x5 at your level and keep running it as far as it will take you. It's a great linear program and, while most people would be taking starting strength to a 2 plate bench, it only ever got me to like 180. Make sure you are eating enough calories that you are gaining .5-1 lbs on average each week. There's a lot of variables but just keep increasing until you get there. During college for me this meant 3500+as much ice cream as I could eat, just do whatever it takes. Focus on getting stronger as it helps with self esteem and motivation but do cut down at least every year or so to not be a fatass. Adjust your routine details over time in response to what works best for you.

          You don't look that bad. You would probably even look pretty good if you cut down. The key is consistency and time and eventually you will pass all the other people that gave up.

          i track my lifts (not that i am able to progress) in a notebook i always bring with me. i'll try madcow + calories above maintenance cuz fuck trying to do the same thing over and over again for years expecting things to change, even when talking about being patient about gains.

          https://i.imgur.com/3wGqdG9.jpg

          Hey OP. Your progress seems behind, but not as much as these folks are making it out to be. You're getting lots of practice with your compound lifts which is an extremely important. Doing things properly, getting your form down and getting your body and brain to fire together correctly and consistently is never ending. I'm 11 years in and pound for pound my lifts are pretty damn good and I'm among the most shredded person at normie places. Heres my pic from about 5 years in, shitty example because the lighting js great and it does not show legs abs or chest but it's all I have from that time period. I was DYEL as hell and didn't start until 21.

          I want you to succeed and all I can give you is what worked for me.

          -Go back to starting strength and be consistent with it.
          -Don't worry about putting on weight we can take care of that later, you never want to feel like you're handicapping your gains especially when you have big leaps to make.
          Don't go crazy but definitely ere on the side of overeating for now.
          -Do some cardio to train the heart, it makes things way easier when you're cardio system isn't struggling under the bar when you're going heavy and want to pass out.

          Rinse and repeat that for a while, get noticably bigger and make number go up. At this point you really need momentum even if you're tubby. I went all the way up to 200, doughy as heck but it got me what I needed.

          After you have some expertise and you've gotten to a reasonable level for strength switch to PPL and add hypertrophy. You can cut down on weight slowly afterwards and still retain your strength or even add a little more if you keep getting better at the lifts.

          You don't really have the time to just fuck around anymore if you want to enjoy the benefits while you're still on the younger side.

          This might sound like garbage, Im tired in bed and on my
          phone but I saw your post randomly and wanted to offer anything I could.

          arigato anon-sama, would madcow 5x5 work for a starting strength kind of routine? i got recommended it a bit earlier here in the thread and i have looked it up and it seems similar but with different progression and set setup.

          • 2 weeks ago
            Anonymous

            who said ppl is good

          • 2 weeks ago
            Anonymous

            >I do PPL
            That doesn't say much. Ppl is a template, not a program. And most peoples ppl builds suck all around. Yours most likely does.

        • 3 weeks ago
          Anonymous

          >4g of protein per lb of weight

          IMAGINE THE SMELL

          • 3 weeks ago
            Anonymous

            imagine the kidney failure.

      • 3 weeks ago
        Anonymous

        it honestly takes that long for some people. wrap your mind around that. it depends on your genetics but also has to do with mindset

        • 3 weeks ago
          Anonymous

          no you qweer it has nothing to do with mindset
          now stop being a little pansy and making up excuses and blaming it on your environment which is literally oxygen

          • 3 weeks ago
            Anonymous

            why do you call me queer?
            I didn't blame it on the environment, but imo it has to do with the way one conceptualizes his body. also puberty and becoming a man are two different events, which may be further apart for some people. at least that's how I feel it

      • 3 weeks ago
        Anonymous

        Try listening to stuff by Pavel Tsatsouline. Training to failure all the time might be disturbing your endocrine system and messing with your hormones.

  2. 3 weeks ago
    Anonymous

    1.you're not skinnyfat
    2. you weren't lifting you were just going to the gym; there's a big difference

  3. 3 weeks ago
    Anonymous

    >didn't read the sticky
    >didn't go for 4 years in a row
    >didn't eat, because he was scared of 'being big' despite complaining about being skinnyfat

    Get over yourself.

  4. 3 weeks ago
    Anonymous

    You eat like shit, you're not consistent.

  5. 3 weeks ago
    Anonymous

    You made the mistake of lifting natty

  6. 3 weeks ago
    Anonymous

    You look good, although the picture sucks. Keep going. If your numbers aren't going up you need to troubleshoot. It sounds like you aren't too involved in writing your own program? I think you should stop PPL and try experimenting with your own way of picking exercises and set volume.

  7. 3 weeks ago
    Anonymous

    The sticky was referring to lifting weights, not lifting chicken nuggets into your mouth, fatass

  8. 3 weeks ago
    Anonymous

    Congratz, you're a natty with normal genetics.

    You seem to still have no idea how rotten to the core this sport/industry is.

    Just stay lean/healthy and try to do other things with your life besides lifting the weights.

    Most of the people posting about how shit your physique is have gotten their knowledge only from IST and still look like shit, thinking they will "start tommorow".

  9. 3 weeks ago
    Anonymous

    >is it over?
    Unironically yes.

    • 3 weeks ago
      Anonymous

      What do i make of all this information? That testosterone does not matter?

      • 3 weeks ago
        Anonymous

        Yes, when you compare one person to another person testosterone doesn't mean much, you can't use it as a measuring stick. Testosterone cant do anything in the body until it binds to androgen receptors and triggers genes. Testosterone only matters within the same individual person in terms of dose-effect.
        There are guys with 300 ng/dl that are tall muscular chads, top Olympic athletes and pro sportsmen even, and there are guys with 1000+ ng/dl that can't build much muscle, or grow a beard, have small bones and generally look like beta bitches who are depressed and anxious with low libido.

        • 3 weeks ago
          Anonymous

          >and there are guys with 1000+ ng/dl that can't build much muscle, or grow a beard, have small bones and generally look like beta bitches who are depressed and anxious with low libido.
          I see this on /r/testosterone a lot. Guys who had all the symptoms of low testosterone so they get a blood test and are shocked that they have 1300 ng levels so they go on reddit to ask wtf is going on, why do I feel like shit and cant grow muscles in the gym, why don't I look like a high T guy.

          • 3 weeks ago
            Anonymous

            This guy is an example of a guy with shitty androgen receptors. Testosterone and other steroids just don't have much of an effect on his body.
            He has been blasting roids for over 15 years now.
            His name is Dylan Gemelli, do a search on google.
            Muscle building is 99% genetics and 1% training/lifting/resting/"supplements"

            • 3 weeks ago
              Anonymous

              Is there any way to increase androgen receptors?

              • 3 weeks ago
                Anonymous

                the amino acid l-carnitine supposedly does, but I don't think it increases them enough to make a dramatic difference.
                Ironically steroids also increase androgen receptors amounts.

                But both these things don't really increase your androgen receptors sensitivity to testosterone. That's mostly if not fully genetic and can't be changed.
                There is not much point of having a lot of insensitive androgen receptors. Hence why some people who take lots of steroids can still look DYEL status.

              • 3 weeks ago
                Anonymous

                Drink cum from your father

            • 3 weeks ago
              Anonymous

              >No affect on children
              Except that 1 year old with test gel getting hair and erections and being as tall as a 4 year old.

  10. 3 weeks ago
    Anonymous

    if everything you've been saying is true. then the only thing i can think of is, 1, not close to failure, 2 not enough volume, 3 not progressing in str or volume over time. but if you don't care about being big, just cut until lean and do a combination of lifting or calisthenics, whatever you enjoy more.

  11. 3 weeks ago
    Anonymous

    You say you've been lifting but have you ever actually exerted yourself?
    I bet you just do manageable weight meme exercises 3x12 barely get a burn on, barely break a sweat

  12. 3 weeks ago
    Anonymous

    Lifting what? Weights from Walmart?

  13. 3 weeks ago
    Anonymous

    you just need to cut your muffin top

  14. 3 weeks ago
    Anonymous

    That's what I look like after a little less 4 months of lifting and cutting, how much time are you investing? I mean I'm doing it daily but I still think most people would catch up to look like that in a similar amount of time even if they only worked out 3-4 times a week. Has it really been several years? kinda doubt it.

    • 3 weeks ago
      Anonymous

      it has been 4 years, and doing PPL. trying to progress on linear but it just wont work.

      Looks alright. Where did you start from? If you started from anything other than obese that's shit progress for4 years.

      i started from skinnyfat skelly with no athletic background, i was a nerd back then. now im just a fitness oriented nerd.

  15. 3 weeks ago
    Anonymous

    I promise you you don't lift half as much as you think you do.

  16. 3 weeks ago
    Anonymous

    Buy a program from Jeff Nippard or Renaissance Periodization. That should help. Also, before doing that, learn what 0 REPS IN RESERVE with GOOD FORM actually feel like.

  17. 3 weeks ago
    Anonymous

    pic rel is me, but after 12 years of lifting. Bros help

    • 3 weeks ago
      Anonymous

      stop doing ss

      • 3 weeks ago
        Anonymous

        >stop doing ss
        should I start doing HH

  18. 3 weeks ago
    Anonymous

    Looks alright. Where did you start from? If you started from anything other than obese that's shit progress for4 years.

  19. 3 weeks ago
    Anonymous

    Stop eating seed oils

  20. 3 weeks ago
    Anonymous

    What do you lift? Just the bar?

  21. 3 weeks ago
    Anonymous

    I would imagine this is programming issue with bad genetics/low test.
    You can get some bloodwork done to see if there's anything wrong.
    Other than that you have probably stalled on those numbers for years so you are technically still a "late beginner" territory still.
    You need to stop doing the same thing over and over again and expect change.
    Don't try to max out every session for example only try to PR once a week, then biweekly then monthly etc.
    You can read more about programming on /plg/ OP.
    Sleep and eating are important as well, you need to hit all micro/mineral RDAs or get supplements and eat more protein then you already are.
    The thing is your body won't change if you do the same thing, its stuck, you need to train better, eat more (with the assumption that you have more muscle therefore you need more food), take rest more seriously etc.

    • 3 weeks ago
      Anonymous

      i'll eat more once i finish cutting till im skelly mode. im sick of being pudgy. is it over if im low test and bad genetics?

      • 3 weeks ago
        Anonymous

        You remind me of myself I have pretty low test and was unathletic from being a fat kid
        I never got abs myself so I cant advice on that but but I did get to 200kg squat 215 deadlift and 120 bench. I look "builtfat" which i guess is better than skinnyfat.
        The trick was to eat more clean food and do a better program. I was stuck on 1/2/3/4 for maybe 3 years before those lifts. Picking a program that works for you is a bit hard but you should experiment yourself, if you know something isn't making you stronger or bigger research and do something else until you find something that suits you.

  22. 3 weeks ago
    Anonymous

    >mfw I'm OP but 3 years in the past
    What do I do to make sure I don't end up like OP? My lifts are the same as his but 10 kg lighter but to my credit I weigh 20 kg less. I've been training for almost a year and I'm also cutting

    • 3 weeks ago
      Anonymous

      60kg bench isn't too bad at your weight

    • 3 weeks ago
      Anonymous

      You weigh 60kg and your cutting? How fucking short are you

      • 3 weeks ago
        Anonymous

        Stop cutting. Lean bulk SLOWLY, eat only a little over your maintenence. Incorporate more hypertrophy

        I'm 5'5". I plan on cutting to 120 lbs and then lean bulking to my current weight. When I started I was at my current weight and bulked to 150 lbs over the course of 7 months and ended up being over 20% bf. Now I'm 20% bf and back to my original weight with more muscle than before and hoping to get to 15%. I'm still pretty weak though and can't look good being that fat again so I'm cutting from my starting weight like I should have done in the first place. I can't be in skinnyfat hell anymore and will do anything it takes to get to a presentable bf.

    • 3 weeks ago
      Anonymous

      Stop cutting. Lean bulk SLOWLY, eat only a little over your maintenence. Incorporate more hypertrophy

  23. 3 weeks ago
    Anonymous

    It either wasn't 4 years or you weren't lifting.

    Did you really stick with a program for FOUR FUCKING YEARS without making progress before you realized something was up?

    • 3 weeks ago
      Anonymous

      yeah? i was told to be patient.

      • 3 weeks ago
        Anonymous

        see

        if you’re lifting you’re not at maintenance

  24. 3 weeks ago
    Anonymous

    Go bulk idiot

  25. 3 weeks ago
    Anonymous

    You're supposed to push yourself in the gym anon. Not go do 2 sets of 6 on curls and leave

  26. 3 weeks ago
    Anonymous

    >lifting once a week
    >no test
    >only 70 grams of protein
    i wonder what the problem could be

  27. 3 weeks ago
    Anonymous

    Terrible pic, thanks for wasting our time

  28. 3 weeks ago
    Anonymous

    This is just the brutal reality for a natty. The guys you wanna look like are on roids. I remember the days when I was natty… the frustration was unreal.

    • 3 weeks ago
      Anonymous

      Post body

  29. 3 weeks ago
    Anonymous

    Get your testosterone checked.

    • 3 weeks ago
      Anonymous

      i will

  30. 3 weeks ago
    Anonymous

    Hey OP. Your progress seems behind, but not as much as these folks are making it out to be. You're getting lots of practice with your compound lifts which is an extremely important. Doing things properly, getting your form down and getting your body and brain to fire together correctly and consistently is never ending. I'm 11 years in and pound for pound my lifts are pretty damn good and I'm among the most shredded person at normie places. Heres my pic from about 5 years in, shitty example because the lighting js great and it does not show legs abs or chest but it's all I have from that time period. I was DYEL as hell and didn't start until 21.

    I want you to succeed and all I can give you is what worked for me.

    -Go back to starting strength and be consistent with it.
    -Don't worry about putting on weight we can take care of that later, you never want to feel like you're handicapping your gains especially when you have big leaps to make.
    Don't go crazy but definitely ere on the side of overeating for now.
    -Do some cardio to train the heart, it makes things way easier when you're cardio system isn't struggling under the bar when you're going heavy and want to pass out.

    Rinse and repeat that for a while, get noticably bigger and make number go up. At this point you really need momentum even if you're tubby. I went all the way up to 200, doughy as heck but it got me what I needed.

    After you have some expertise and you've gotten to a reasonable level for strength switch to PPL and add hypertrophy. You can cut down on weight slowly afterwards and still retain your strength or even add a little more if you keep getting better at the lifts.

    You don't really have the time to just fuck around anymore if you want to enjoy the benefits while you're still on the younger side.

    This might sound like garbage, Im tired in bed and on my
    phone but I saw your post randomly and wanted to offer anything I could.

  31. 3 weeks ago
    Anonymous

    OP, as a fellow genetic shitpile I really feel for you. If you are being as disciplined as you say you are, most people would be way stronger than you by now even with garbage programs.

    I've been lifting 10 years now, as consistently as I can with school and work and whatnot, and only put up around 170/285/355/405 and I've seen people I've helped get started blow past me in less than a year with only moderate commitent and no knowledge. It sucks sometimes.

    Best advice I can offer is to religiously track your progress to make sure your efforts are working and adjust every 3-6 months based off the results. I would start with something like a madcow 5x5 at your level and keep running it as far as it will take you. It's a great linear program and, while most people would be taking starting strength to a 2 plate bench, it only ever got me to like 180. Make sure you are eating enough calories that you are gaining .5-1 lbs on average each week. There's a lot of variables but just keep increasing until you get there. During college for me this meant 3500+as much ice cream as I could eat, just do whatever it takes. Focus on getting stronger as it helps with self esteem and motivation but do cut down at least every year or so to not be a fatass. Adjust your routine details over time in response to what works best for you.

    You don't look that bad. You would probably even look pretty good if you cut down. The key is consistency and time and eventually you will pass all the other people that gave up.

  32. 3 weeks ago
    Anonymous

    youve never lifted a day in your life

    • 3 weeks ago
      Anonymous

      why not
      do you know how lifting works

  33. 3 weeks ago
    Anonymous

    This thread is proof eating is the hardest part of lifting and fat fucks can stop complaining already because they have 90% of what you need to make it already.
    It's way harder being skinny.

  34. 3 weeks ago
    Anonymous

    You were recomping instead of cutting and bulking weren't you? hahahahaha

  35. 3 weeks ago
    Anonymous

    >4 years of lifting and eating clean

    TOP KEK, I have been dirty bulking for 4 years, eating what I want when I want. I only ever diet for 2-3 months a year to shed off excess fat

  36. 3 weeks ago
    Anonymous

    I think you are just retarded OP
    I have been lifting for 12 weeks and fasting for 3 weeks and I am already intermediate in all my lifts and 7% body fat. I only hit the gym once a week because I am not a retard who does not understand the basic process of stimulus and muscle growth.

  37. 3 weeks ago
    Anonymous

    You clearly don't know how to workout properly, what's your routine?

  38. 3 weeks ago
    Anonymous

    I think everyone is being a bit harsh. We don't know what he looked like when he started so this might be a big change. How often are you putting in weight? If you're not gaining around 1kg per month on average then you need to eat more. The easiest way to gain weight is get one of those cheap blenders and twice a day blend 100g oats, 2 scoops whey and 1 tablespoon of macadamia nut oil. Twice a day will add another 1600 calories and 100g protein to your diet and it takes literally 2 minutes to make and consume

  39. 3 weeks ago
    Anonymous

    damn havent even been lifting for 6 months i look better than u. might be ugly, but at least i can build muscle, thank u rich piana

  40. 2 weeks ago
    Anonymous

    As a skinnyfat myself

    Is it better to bulk up or cut
    Whats the conseus

    • 2 weeks ago
      Anonymous

      I'm in the same boat. I'm finding good progress from lifting 3 times a week, running 3 times a week and eating between 1700-2000 calories everyday just start and you'll get better. But I wouldn't straight up bulk, no.

    • 2 weeks ago
      Anonymous

      BULK. JUST FUCKING BULK DUDE

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