>>What did you look like when you stared?
i dont have any pictures but i was very skinnyfat, like i had twig arms but a beerbelly >>What did your lifts look like when you started? >>What weight are you pushing now?
my current lifts (all lifts for 8-12 reps 3x and then 5-8 reps 2x)
90lbs bench press, 100lbs lat pulldown, 90lbs rows, 55 lbs shoulder press, 50lbs curls, 70lbs squats
whehn i started, i don't know the exact numbers but maybe half of that or 1/3 >What was your diet like?
i try to eat as much protein as possible, i dont think calories are my problems but protein, i get maybe 50-60g of protein and i know i need 2x that amount but i literally cant eat more
i tried 7 different protein powders from different makers and different blends of whey/isolate but i had to drop them all because they gave me diarrhea 100% of the time all the time
you mean nutrition, right? i don't know how i cna stuff my face even more bro, but i guess i gotta try
You're just pissing around if that's all you can lift after 9 months.
i swear i try really fucking hard
maybe i am structurally weak because of my fucked up scoliosis?
on my very first front picture you can see that my right side is actually "longer" than my left, look at the shoulder and the chest, so maybe that, but idk
but im not half assing, i go 3-4x a week and do my 5 sets and the last one always until failure
i just dont know anymore, i swear i wanted to be "beach body fit" but i can fucking forget it
1. scoliosis doesn't matter. I have mild scoliosis; that doesn't stop me. You're just using it as an excuse for your failures.
2. 60g of protein is slightly above the needed amount for just living. Depending on your height and weight you only need about 100-130g.
Eat real food; eggs and meat is more than enough.
3. If you don't fix these obvious issues than ywnmi.
Lmao >i literally can't eat more
elaborate, what are your other macros like? >those lifts
You might think you did good by doubling your lifts but your progress in that timeframe is laughable at best. Eat more and add more weight to your lifts. This is not a genetics thing but entirely your own fault.
I'm the dyel below this post, I eat a similar amount of protein, like 70-90 but I'm growing regardless.
Maybe go outside more, rest more.
This might be bro science but your body might have some protein stored as fat, try fasting? you should compare yourself to your body's previous state, we dont know what was your starting point. the growth of muscle is going to be slow with that amount of protein, but it's there, you're probably growing
He might've eaten protein in the past, and his body didnt need it, so stored as fat, pretty normal assumption if u ask me
4 weeks ago
Anonymous
4 weeks ago
Anonymous
These guys don't get that fat cells store more things than just energy.
What a shitty system then
why tf isnt it storing protein? Imagine how cool that'd be
4 weeks ago
Anonymous
These guys don't get that fat cells store more things than just energy.
4 weeks ago
Anonymous
I like storing gold bullions and baby foreskins in mine, wbu anons?
4 weeks ago
Anonymous
yeah they also store water
read a story about a fatass who fell down and couldn't get up
she spent 2 weeks lying on the floor until somebody found her
she managed to survive from the water that's released from fat burning
4 weeks ago
Anonymous
>yeah they also store water
More accurately, water is a byproduct of fat oxidation.
4 weeks ago
Anonymous
thank you Dr. Anon
4 weeks ago
Anonymous
Yeah, fat cells also store thc for example. Used to be a stoner, then quit and started liftan and cardio. I was wondering why I sometimes got high during/after intensive cardio sessions.
Honestly you don't look half bad. The peeps over /fat/ would dropkick a toddler to have your physique. You were cursed with child-bearing hips but that's not your fault.
Yeah your lifts are terrible but if you started at 1/2 that's okay progress for 9 months. Maybe behind the curve but it ain't a race anyway.
>i get maybe 50-60g of protein
grim. Eat a fucking chicken breast for lunch and a salmon fillet for dinner and you'll exceed that. You're taking the piss here
If I end up looking like that after 9 months ill just hop on roids tbh, this pic is 3 months in
But it seems like youre getting way too few protein, I'm a poorfag and the bare minimum I try to get everyday is 100g but I'm also a 5'6 manlet at 63kg.
less than 4 month in and i started as a twig with 138lbs 5" 11' and now im 160lbs with 14,3% bodyfat. i didnt track my lifts in the beginning but they were abysmal and rn i lift atleast 50% more than you on every lift you listed. and im talking for reps not one rep max. i think you train too light. are you actually going to failure on these lifts? you should go within 3 reps of failure, otherwise your whole lift is pretty much useless. but going to actual failure and best case do forcedreps with your spotter is even better. dont pussy out. get some music going that keeps you pumped or a buddy who pushes you. the 8-12 rep thing just means that you should pick a weight where you acheiv failure within that range, if you dont hit failure within that range keep going until failure and then put on another plate on the next set. the only reason to go 8-12 reps is because if you go higher you run the risk of getting too exhausted in terms of cardio and have to stop sets due to that instead of muscle failure. also, atleast double that protein intake at the very least. if you cant do whey shakes try low fat quark (is that what its called in english?i mean "magerquark" in german). drink 500g with water and fooddrops before bed every day and you just doubled your protein intake. i think those two things: protein intake and not going to failure is whats keeping you back.
Keep going. Don't expect to look amazing in just 9 months. Train, discover new ways to train, experiment with food, eat some fuckin protein. Keep going for the rest of your life
Holy shit you get so little protein. You have to fix that. I personally noticed benefits from up to 3 scoops of whey a day on top of a diet already rich in protein. This might sound backwards but you could give high quality whey concentrate a try, I personally found the less processed form was easier to digest but I'm a scandichad so your mileage may vary.
t.
ok, but what do you mean by you literally cannot eat more protein? Is it a financial thing? How many carbs do you eat?
I don't understand how you can consume enough calories with so little protein. Is pasta the only thing you eat?
you have the hormonal profile of a woman as evidenced by your crap gains, your fat distribution and your hips. You're probably also not following an actual program but just going to the gym and doing whatever. Post your routine OP
How many dips, pull-ups, leg lifts and pushups can you do?
Do 10-20 sets of pull-ups + dips + leg lifts 2-3 times a week. I guarantee you will see results. Start with negatives if you can do any, don't go to failure.
You changed the timeframe from 3 years to 9 months. That's the only difference between this post and the one you posted last week. Go fuck yourself you gay
its called natty lifting you fag.
thats why all the subhumans roid.
(i despise roidfags)
once you get to my level 5 years of lifting you will reap the benefits. until then stfu
with those hips I would take chudpill.
Well hold on. I know IST is basically a shit talking peanut gallery, but your pics aren't the whole story. The question is:
>What did you look like when you stared?
>What did your lifts look like when you started?
>What weight are you pushing now?
>What was your diet like?
If all else fails, your diet is probably jacked up.
>>What did you look like when you stared?
i dont have any pictures but i was very skinnyfat, like i had twig arms but a beerbelly
>>What did your lifts look like when you started?
>>What weight are you pushing now?
my current lifts (all lifts for 8-12 reps 3x and then 5-8 reps 2x)
90lbs bench press, 100lbs lat pulldown, 90lbs rows, 55 lbs shoulder press, 50lbs curls, 70lbs squats
whehn i started, i don't know the exact numbers but maybe half of that or 1/3
>What was your diet like?
i try to eat as much protein as possible, i dont think calories are my problems but protein, i get maybe 50-60g of protein and i know i need 2x that amount but i literally cant eat more
i tried 7 different protein powders from different makers and different blends of whey/isolate but i had to drop them all because they gave me diarrhea 100% of the time all the time
Read your post and you should be able to figure out that you are spinning your wheels.
The good part is that you can easily see where you can improve.
you mean nutrition, right? i don't know how i cna stuff my face even more bro, but i guess i gotta try
i swear i try really fucking hard
maybe i am structurally weak because of my fucked up scoliosis?
on my very first front picture you can see that my right side is actually "longer" than my left, look at the shoulder and the chest, so maybe that, but idk
but im not half assing, i go 3-4x a week and do my 5 sets and the last one always until failure
i just dont know anymore, i swear i wanted to be "beach body fit" but i can fucking forget it
1. scoliosis doesn't matter. I have mild scoliosis; that doesn't stop me. You're just using it as an excuse for your failures.
2. 60g of protein is slightly above the needed amount for just living. Depending on your height and weight you only need about 100-130g.
Eat real food; eggs and meat is more than enough.
3. If you don't fix these obvious issues than ywnmi.
You're just pissing around if that's all you can lift after 9 months.
have a nice day you weak gay
Lmao
>i literally can't eat more
elaborate, what are your other macros like?
>those lifts
You might think you did good by doubling your lifts but your progress in that timeframe is laughable at best. Eat more and add more weight to your lifts. This is not a genetics thing but entirely your own fault.
>You might think you did good by doubling your lifts
i never said or think that bro, literal girls outlift me and i see that daily
>50-60g of protein
I'm the dyel below this post, I eat a similar amount of protein, like 70-90 but I'm growing regardless.
Maybe go outside more, rest more.
This might be bro science but your body might have some protein stored as fat, try fasting? you should compare yourself to your body's previous state, we dont know what was your starting point. the growth of muscle is going to be slow with that amount of protein, but it's there, you're probably growing
>This might be bro science but your body might have some protein stored as fat, try fasting?
Bro...
ok but it makes sense to me
He might've eaten protein in the past, and his body didnt need it, so stored as fat, pretty normal assumption if u ask me
What a shitty system then
why tf isnt it storing protein? Imagine how cool that'd be
These guys don't get that fat cells store more things than just energy.
I like storing gold bullions and baby foreskins in mine, wbu anons?
yeah they also store water
read a story about a fatass who fell down and couldn't get up
she spent 2 weeks lying on the floor until somebody found her
she managed to survive from the water that's released from fat burning
>yeah they also store water
More accurately, water is a byproduct of fat oxidation.
thank you Dr. Anon
Yeah, fat cells also store thc for example. Used to be a stoner, then quit and started liftan and cardio. I was wondering why I sometimes got high during/after intensive cardio sessions.
Sequestration is different than storage.
no shot that happened
>your body might have some protein stored as fat
hahahahahhaha literally just lift more weight
Honestly you don't look half bad. The peeps over /fat/ would dropkick a toddler to have your physique. You were cursed with child-bearing hips but that's not your fault.
Yeah your lifts are terrible but if you started at 1/2 that's okay progress for 9 months. Maybe behind the curve but it ain't a race anyway.
Keep liftan hard and eating right. WAGMI.
>i get maybe 50-60g of protein
grim. Eat a fucking chicken breast for lunch and a salmon fillet for dinner and you'll exceed that. You're taking the piss here
If I end up looking like that after 9 months ill just hop on roids tbh, this pic is 3 months in
But it seems like youre getting way too few protein, I'm a poorfag and the bare minimum I try to get everyday is 100g but I'm also a 5'6 manlet at 63kg.
less than 4 month in and i started as a twig with 138lbs 5" 11' and now im 160lbs with 14,3% bodyfat. i didnt track my lifts in the beginning but they were abysmal and rn i lift atleast 50% more than you on every lift you listed. and im talking for reps not one rep max. i think you train too light. are you actually going to failure on these lifts? you should go within 3 reps of failure, otherwise your whole lift is pretty much useless. but going to actual failure and best case do forcedreps with your spotter is even better. dont pussy out. get some music going that keeps you pumped or a buddy who pushes you. the 8-12 rep thing just means that you should pick a weight where you acheiv failure within that range, if you dont hit failure within that range keep going until failure and then put on another plate on the next set. the only reason to go 8-12 reps is because if you go higher you run the risk of getting too exhausted in terms of cardio and have to stop sets due to that instead of muscle failure. also, atleast double that protein intake at the very least. if you cant do whey shakes try low fat quark (is that what its called in english?i mean "magerquark" in german). drink 500g with water and fooddrops before bed every day and you just doubled your protein intake. i think those two things: protein intake and not going to failure is whats keeping you back.
>70lbs squats
>9 months
wat
Literally me but I've been going to the gym for 1.5 years but I'm eating alot more
>50lbs curls
No way
>quantifies his lifting in time spent
What did you actually do?
Look into to lipo maybe, and keep lifting. Give it 2 years to llok decent.
I used to look like you, but more normal looking now
Clean or repaint your walls brother
Keep going. Don't expect to look amazing in just 9 months. Train, discover new ways to train, experiment with food, eat some fuckin protein. Keep going for the rest of your life
Holy shit you get so little protein. You have to fix that. I personally noticed benefits from up to 3 scoops of whey a day on top of a diet already rich in protein. This might sound backwards but you could give high quality whey concentrate a try, I personally found the less processed form was easier to digest but I'm a scandichad so your mileage may vary.
t.
This is true. It's better to understand the why of things than just doing them without any kind of reasoning
>3 - 4 times a week
powershitters btfo once again
ok, but what do you mean by you literally cannot eat more protein? Is it a financial thing? How many carbs do you eat?
I don't understand how you can consume enough calories with so little protein. Is pasta the only thing you eat?
I think he thinks protein only comes from shakes.
you have the hormonal profile of a woman as evidenced by your crap gains, your fat distribution and your hips. You're probably also not following an actual program but just going to the gym and doing whatever. Post your routine OP
Eat more protein good lord, my breakfast of oats and cold chicken breast has better macros than your entire daily intake Christ
OP stole pictures of some guy and is LARPing as him now. Everyone in this thread is falling for the bait.
Today IST is plumbing depths of retardation never before fathomed.
Have you tried eating less?
Can always spot a dyel even without a bodypic when they brag about how many days they go to the gym rather than what they're actually doing in there.
Bro I go to the gym for 3 heckin hours every other day!!!!!
How many dips, pull-ups, leg lifts and pushups can you do?
Do 10-20 sets of pull-ups + dips + leg lifts 2-3 times a week. I guarantee you will see results. Start with negatives if you can do any, don't go to failure.
congrats, you are now in the top 10% of Americans in terms of physical fitness
You have APT. Fix it. Thank me later.
I found crunches to be more effective in my case
You changed the timeframe from 3 years to 9 months. That's the only difference between this post and the one you posted last week. Go fuck yourself you gay
9 months natty is not enough
don't give up yet, wait till you hit the 2 year mark to assess progress
Decent back, spam core and chest
I mean, at that point just join a Crossfit gym and go carnivore, you'll have better results.
Were these taken after a meal? Are you bloated?
how tall are you
What did you look like when you started
This is basically peak natty after a year of training don't feel bad
You look more jacked than the majority of the population
well done.
Just keep focusing on your chest, delts, and back. Lose to bf as well.
If OP was running 30km per week he'd look good. Running under early morning Mediterranean sun is great
its called natty lifting you fag.
thats why all the subhumans roid.
(i despise roidfags)
once you get to my level 5 years of lifting you will reap the benefits. until then stfu