>eat slightly over maintenance
>get fat
>eat slightly under maintenance
>lost all my strength
I have been lifting and autistically tracking my macros for several years yet I get mogged by literally everyone on this board. I'm completely stuck at 1/2/3/4. If I post a picture of myself here I get told to check my test levels (they were 430 and I'm 30).
Do I just need to accept that I don't have the genetics for bodybuilding?
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>Do I just need to accept that I don't have the genetics for bodybuilding?
Yes, and stop posting shitty threads.
Why not TRT then
This. You are 30, and your T levels arent that good considering you lift.
Post body
Congrats you hit your natty limit and you’re stronger than 99% of people you know. Now get lean to 10% and enjoy
>1/2/3/4
>natty limit
1.5x body weight bench. 1x bw ohp. 2x squat, is natty limit for all intents and porpoises
definitely not true. Obviously there are certain thresholds but its more like 2,5x bw bench (2x is piss easy) then 1,5x bw ohp and 3x squat.
solid b8 m8
>mesuring things in BWx
Guess how i know you’re 15 ?
You're a millennial. It's past time you realize that fitness and this board are not for you.
>he thinks Millenials didn’t build this board
Sonny, go back to tiktok. Your broccoli perm needs work, and you should look up new male makeup tips while you’re at fr
>autistically tracking my macros for several years
Clearly whatever split you've chosen is wrong.
This is what I'm using to cut at 165lb
I don't give a shit but you have been seeing results you don't want.
Just bulk and accept you will look like shit for the next 6 months. Then cut. You're probably not making any progress because you don't stick to any particular thing for too long.
>Pls no bully
Haha DYEL
You have 2 real options:
>Take this seriously
>roids
Your split is prolly trash. I personally like PPL 6 days one week, 3days the second week. This works for me but tou moght be different, so experiment. You prolly dont even go hard at the gym. The amount of morons that go to the gym just to halfass every exercise is staggering. You need to give it you all on every exercise. Always go till faliure on the last set. Increase weights as soon as you can. Egolift abit, super strict form is for dyels. Get at least 8h of sleep every day. Take supplements such as zinc, D3, omega3, magnesium, creatine... Check again if you really do eat enough protein. I know a guy who thougt he should eat 1g of protein per kg of bw, not lb.
The other, easier option is roids. TRT isnt dangerous as far as i know
thx
>You need to give it you all on every exercise. Always go till faliure on the last set
How many reps before failure do you stop on the other sets
Depends on the exercise. I do 3x10 on most of my exercises. Ideally i would increase the weight until i can barely finish the third set. But if im able to do full 10, then i continue until faliure.
There's your problem. Lift heavier. Do less reps.
Huh? You arent replying to OP, i dont have problems with my physique. 3x10 is the sweet spot for strength and hypertrophy
Also consistency is super important. Dont drink alcohol, it negates all the gains you would have made that day.
Anon drop 1/2/3/4
If you want to be a body builder train like on.
Volume, intensity, rep range change every week or within a week, do slow negative, hold, squeeze, do myo reps, do stretch pause, do partials, make sure you are not overtrained. Also try out hyper focus on 1-2 muscle groups just to see what happens aka pic delts (side raises 6x a week myo reps, and pull ups wide grip 6x a week myo reps. Rest of body just 1x week
Also b***h boy listen; it takes for average genetics 10 years plus to achieve reasonable physique. Sorry you bunch of homosexual zoomers but life is harder than you imagined.
If you are natty you made it if you look good with a serious pump. That’s all there is. And if you understand how to get insane pumps that last (a bit reduced) for days you will be ok.
If when you eat over maintenance, you get fat and aren’t getting stronger, that means your program is trash.
What’s your routine ?
5/3/1 and now renaissance periodisation. I was gaining strength but I was just getting fat as well
Dude , post a pic already it sounds like you have body dysmorphia
jfc this board is fricking gay
He did, and then he deleted it. Trust me, he doesnt have body dysmorphia
Your routine?