Lifting heavy 6 days a week, doing cardio, eating clean around 1800cals/day, seeing zero progress for months now. How the frick is that even possible?
Lifting heavy 6 days a week, doing cardio, eating clean around 1800cals/day, seeing zero progress for months now.
>Lifting heavy 6 days a week
Building muscle is a slow process and you're almost for sure doing too much volume
>doing cardio
How much?
>eating clean around 1800cals/day
Tracking by weighing everything or are you just guessing?
>seeing zero progress for months now. How the frick is that even possible?
In addition to other concerns, are you stressed out? Not getting any good sleep? Are your macros shitty like cutting out all your dietary fat or something else equally stupid?
I'm doing the PHAT routine by Layne Norton, here are my numbers... I've only been in the gym about 9 months. I made a lot of progress the first 3 months but have literally been stuck for 6 months now.
I do 30min of 12 degree incline at 3.0 speed and a core routine after every workout.
I'm 200lbs, 5'11", and probably around 17% body fat. Trying to burn as much fat as possible while retaining muscle.
I aim for as much protein as possible, like at least 100-150g/day. Not overdoing carbs or fat.
Am I overtraining? Am I too sedentary outside of the gym? What should I change?
I track everything using Cronometer. I have no idea how to measure my stress level, tbh. Sleeping fine, 7-8 hrs/night.
Upper Power
Bench 3x3-5, 175
Pull-Ups 2x6-10, 30
Bent over row 2x6-10, 75
Dips 2x8-12, 0
Pendlay Rows 3x3-5, 135
Shoulder Press 3x6-10, 55
Bar curls 3x6-10, 75 EZ Bar
DB Skull Crushers 3x6-10, 65
Lower Power
Squats 3x3-5, 265
Hack Squats 2x6-10, 265
Leg Extensions 2x6-10, 250
Leg Curls 2x6-10, 220
Standing Calf 3x6-10, 250+
Seated Calf 2x6-10, 250+
REST
Back & Shoulders Hypertrophy
Pendlay Rows 6x3, 135
Bent over row 3x8-12, 70
Chest supported DB rows 2x12-15 180
Lat pull (close grip) 2x6-12, 150
Shoulder press 3x8-12, 55
Upright rows (close grip, elbows out) 2x12-15, 35
DB side lateral raises 3x12-20 (past failure), 20
Legs Hypertrophy
Squats 6x3, 245
Leg Press 3x12-20, 500
Leg Extensions 3x12-15, 210
RDL 3x8-12, 135
Prone leg curls 2x12-15, 130
Seated leg curls 2x12-15, 200
Donkey Calf 4x12-15, 250+
Seated calf 3x12-20, 220
Chest & arms hypertrophy
DB press 6x3, 80
Incline DB press 3x8-12, 55
Chest fly 2x15-20, 140
Preacher curls 3x8-12, 65
DB concentration curls 2x12-15, 25
Skull Crushers 3x8-12, 70
Rope push down 2x12-15, 40
REST
REST
>I made a lot of progress the first 3 months but have literally been stuck for 6 months now.
What kind of progress and where do you think you're stuck now?
>probably around 17% body fat
How are you measuring and tracking this?
I lost 20lbs and gained a few pounds of muscle, could lift heavier each week.
I was using the InBody machine at my gym to track body fat percentage, I know it's not perfect but I was trending in the right direction until I got stuck at 16-17%. Down from 27% in last October
Would love to hit 180lbs in the next few months.
You can't build muscle on a 1000cal deficit endlessly. After the noob gains end, you have to eat more. Weight DOES NOT equal fat. FAT equals fat.
I'm trying to burn fat, so you mean the lifting volume is pointless? Should I reduce the lifting and do more cardio?
You stop lifting, you start losing your muscle tissue. Eating 1000 cal deficit months on end will also slow your metabolism. Eat. More. You don't have to pig out, you sperg, just eat at or slightly less than your maintenance calories. Losing fat fast is a pipe dream, it will all come back to you with an interest, and you'll hardly gain any muscle in the process. If you ABSOLUTELY must lose that 20 pounds of weight fast, get a fricking lipo.
I won't stop lifting, but is this volume overkill if I'm trying to cut?
Yes, I want to get lean and burn fat while retaining the muscle I have.
Bump. Checked
What a nice fella.
>around 1800cals/day,
by that I assume you mean 2800 calories a day. Research has shown fatties are delusional when it comes to tracking calories. You just do fat math in your head that never turns out to be right.
I mean 1800, I track it all and never cheat.
>heavy lifting
>cardio
>1800 cals
Unless you are a midget or baiting, eat more.
Jesus christ, nobody can be this moronic
I'm trying to cut, I'm too fat. I mean melt this fricking fat off as fast as possible. I'm disciplined as frick and desperate enough to do anything at this point, just don't want to lose a ton of muscle. Should I reduce the lifting and do more cardio?
Given your numbers and exercise amount, you’re running a deficit of around 1000 calories a day. That’s about 2 pounds a week, assuming your calories in is true. What’s your goal weight?
most people's maintenance calories is 2000, so unless you are 4'3" eat more
I'm trying to cut. I'm too fat. Should I reduce the lifting and do more cardio?
>eats below maintenance of most people
>trains heavy
>Golly gee mister, why no gains?
Doing too much not eating enough
that's not very much food
I'm trying to burn fat off of my body as fast as possible
you can't burn fat and build lots of muscle at the same time. pick one
Ok, I'd like to prioritize burning fat without losing too much muscle. Should I reduce the lifting and do more cardio?
if this is the volume you were growing at don't reduce it. Don't reduce anything just make sure the calorie deficit isn't massive like 1000 cals (try 500ish) and eat more protein than when you were recomping/bulking.
It doesn't really matter what you do for cutting, only how much you eat - until you get to like 12%bf.
If you want to retain muscle at lower bf% you should lift heavy and not do a lot of cardio, because otherwise you're getting the opposite.
fast. HGH levels during beginning of fast (3-4 days_ are 3x that as normal, preventing muscle loss.
go to the /fast/ threads and read more
Brother you really just said “stop eating for 4 days”? I mean.. I guess… but there’s no way I can exercise on no food, right?
>eating clean around 1800cals/day, seeing zero progress
Is your goal to get lean? Because you won't make gains while cutting unless just starting out or doing steroids.
How will fasting not completely frick my metabolism?
I will murder u with axe
Tired of fit. I think I've accomplished everything I wanted to here. What's next
Wrong board
I’m 165cm and weigh 61kg. I eat 2750 calories per day and I can’t put on weight, I’ve been slowly increasing calories for months now. How the frick do you manage to function on 1800 daily calories? Seems to me that you’re training soft, otherwise your body would ask for more food.
It may be asking for more food but I’m too unaware of the symptoms. Yes, I’m always hungry, but I figured I need to be a little hungry to lose weight. I’ve always been hungry and can always eat, that’s why I’m fat.
You're 60kg man stfu. I work in construction and train 4-5 times a week while eating 2800kcal. I'm 6 foot tall and currently at 87kg bw. Now way you eat that much without gaining weight.
I’m telling you, I can only gain weight if I go above my calories like a moron drinking alcohol or eating junk food. Losing weight is easy though. I’ve been stuck at 61kg for as long as I started training consistently with a clean diet, even though I’ve been increasing my calories by 100 for months now.
post diet, probably carb heavy and seed oils with low saturated fats.