That's my body after a year and a half of lifting

I thought I could expect to look at least athletic after such amount of time, but I don't... What's wrong with me?

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  1. 4 weeks ago
    Anonymous

    Anon, 20% of the body is made in the gym, 80% in your kitchen. Are you following a diet? Make sure a health professional is following you in your journey

    • 4 weeks ago
      Anonymous

      When I started I was weighting 65kg (I'm 175cm) and now I'm 75kg. People kept telling me consistently to eat more, to bulk etc, otherwise I wouldn't make progress. Indeed it seems to help me, when I do not count what I eat I suddently start to stagnate, but my body doesn't really improve either.

      Here's a picture of me a month before starting the gym

      • 4 weeks ago
        Anonymous
        • 4 weeks ago
          Anonymous

          Solid progress, you looked pretty awful before.

        • 4 weeks ago
          Anonymous

          You looked really bad before, so there is still nice progress. Eat more doesn't mean you gotta eat shit, you didn't answer me. Are you following a PRECISE diet plan? Are you actually working out or just clowning in the gym?

        • 4 weeks ago
          Anonymous

          You look much better now. Comparing yourself to others is a losing battle, compare yourself to who you used to be.

          • 4 weeks ago
            Anonymous

            Much better indeed, but still not athletic, you wouldn't say that "I go to the gym", see what I mean?

      • 4 weeks ago
        Anonymous

        >lose weight by eating more and bulking!!
        I hate powersharters and their awful advice tips
        they should be banned and relegated to their own spaces

        • 4 weeks ago
          Anonymous

          What do you think then?

          • 4 weeks ago
            Anonymous

            starvemaxxing and twink mode with a plump booty

            • 4 weeks ago
              Anonymous

              Stupid idea

    • 4 weeks ago
      Anonymous

      99% of your body is made by genetics

  2. 4 weeks ago
    Anonymous

    This is my body after 5 weeks of lifting. How the hell you look like you don't lift? I don't believe you.

  3. 4 weeks ago
    Anonymous

    you're comparing yourself to juiced lifters, or people who have been lifting 10+years

    your picture is also very raw and doesn't use any angles or lighting. Your ab insertions also just seem to be less prominent genetically.

    keep in mind that your body is already more aesthetic and defined than 95% of all males. Don't get complacent though

  4. 4 weeks ago
    Anonymous

    Pointless post without a before pic, still:
    Reasons:
    Genetics: they determine 99% of the outcome in the gym
    Poor nutrition
    Poor programming/workouts aka in your case: you don’t train hard enough
    You are just Impatient: see genetics. It takes many years to maximize your potential. But in your case I think it’s poor eating and homosexual workouts

    • 4 weeks ago
      Anonymous

      I forgot;
      Body dysmorphia: you look good anon. Come back to reality

  5. 4 weeks ago
    Anonymous

    OP is one of those mentally ill people that browse IST all day but doesn't actually work out

    • 4 weeks ago
      Anonymous

      I'm actually working out don't worry, I'll send you my full routine after my meal, I have to translate it in English first

      • 4 weeks ago
        Anonymous

        Oh i'm not worrying, you should be worried brother lmao
        that's an embarassing body for a year and a half of lifting

      • 4 weeks ago
        Anonymous

        Day 1 Upper:

        Bench Press: 4 sets of 6-8 reps
        Pronated Pull-ups: 4 sets of 6-10 reps at body weight
        Dips: 4 sets of 8-12 reps
        Low Cable Row: 3 sets of 8-12 reps
        Arm curl: 3x8-12

        Day 2 Lower 1:

        Squat: 4 sets of 6-8 reps
        Leg Press: 4 sets of 8-12 reps
        Dumbbell Walking Lunges: 3 sets of 8-12 reps
        Lying Leg Curl: 4 sets of 8-12 reps
        Machine Crunches: 4 sets of 10-15 reps

        Day 3 Rest

        Day 4 Push:

        Barbell Bench Press: 4 sets of 6-8 reps
        Dips: 4 sets of 8-12 reps
        Military Press: 3 sets of 6-10 reps
        Lateral Raises: 3 sets of 10-15 reps
        Triceps Pushdown with V-bar: 3 sets of 8-12 reps
        Pec Fly Machine: 3 sets of 8-12 reps

        Day 5 Pull:

        Pronated Pull-ups: 4 sets of 6-10 reps
        Single-Arm Dumbbell Row: 3 sets of 6-10 reps
        Vertical Cable Pull-down with Pronated Grip: 4 sets of 8-12 reps
        Low Cable Row: 3 sets of 8-12 reps
        Incline Curl: 3 sets of 8-12 reps
        Dumbbell Preacher Curl: 3 sets of 8-12 reps

        Day 6 Lower 2:

        Squat: 4 sets of 6-8 reps
        Leg Press with Calf Raises: 3 sets of 8-12 reps + 3 sets of 10-15 reps
        Weighted Lumbar Hyperextensions: 3 sets of 8-12 reps
        Lying Leg Curl: 3 sets of 8-12 reps
        Leg Extensions: 3 sets of 10-15 reps
        Hanging Leg Raises: 4 sets, as many reps as possible (AMRAP)

        Day 7 Rest

        Sorry if the translation is not perfect, ask me some clarifications if needed!

        • 4 weeks ago
          Anonymous

          What weights are you using for each? If you're not decently strong with good work capacity, this seems like overkill.

          • 4 weeks ago
            Anonymous

            Bench press: 65kg
            Pull-ups: 15/13/11/10 (best score)
            Dips: 12/12/10/10 (best score)
            Cable row: 52kg
            Arm curl (it's a machine): 41kg

            Squat: 100kg
            Leg press: 105kg (with maximum range possible)
            Walking lunges: 24kg per hand
            Lying Leg curl: 54kg
            Crunches: depends, I always think I can put more weight on this machine, maybe I should train my abs without machine?

            Military press: 27,5kg (yes, very low, I really struggle to make progress on that)
            Lateral raises: 10kg
            Triceps pushdown with V-bar: 41kg
            Pec fly: 59kg

            Dumbbell row: I do not do this exercise anymore, I switched it for Bent over barbell row and I'm using 50kg
            Vertical Cable Pull-down: 62kg
            Incline curl: 12kg (I struggle to make progress on that exercise, I've been stagnating for a year basically)
            Preacher curl: 12 (same as above)

            Leg extensions: 59kg

            • 4 weeks ago
              Anonymous

              your Leg press is really weak, it should be way higher than your squat

            • 4 weeks ago
              Anonymous

              Your volume is over the top at your strength level

              • 4 weeks ago
                Anonymous

                Please develop

        • 4 weeks ago
          Anonymous

          Bench press: 65kg
          Pull-ups: 15/13/11/10 (best score)
          Dips: 12/12/10/10 (best score)
          Cable row: 52kg
          Arm curl (it's a machine): 41kg

          Squat: 100kg
          Leg press: 105kg (with maximum range possible)
          Walking lunges: 24kg per hand
          Lying Leg curl: 54kg
          Crunches: depends, I always think I can put more weight on this machine, maybe I should train my abs without machine?

          Military press: 27,5kg (yes, very low, I really struggle to make progress on that)
          Lateral raises: 10kg
          Triceps pushdown with V-bar: 41kg
          Pec fly: 59kg

          Dumbbell row: I do not do this exercise anymore, I switched it for Bent over barbell row and I'm using 50kg
          Vertical Cable Pull-down: 62kg
          Incline curl: 12kg (I struggle to make progress on that exercise, I've been stagnating for a year basically)
          Preacher curl: 12 (same as above)

          Leg extensions: 59kg

          Fine, but what is your intensity and do you eat right? Do you progressively overload?

          • 4 weeks ago
            Anonymous

            I progressively overload yes, I write down all my sessions and my goal at every new session is to do better than last session. I know before starting an exercise (for example, dips) that last time I did 12/12/10/10 and I will try as much as I can to reach 11 (or even 12 !) on my last two sets

            Regarding diet, there may be an issue here, because people keep teeling me to eat more but I cannot eat a lot and clean. I'm supposed to eat 3000kcal per day to gain weight, which is enormous (if I was only listening to my natural appetite I think I would be under 2000kcal) so I have to cheat everyday to reach 3k

            • 4 weeks ago
              Anonymous

              Sounds like you need to move more

              • 4 weeks ago
                Anonymous

                10kg steps per day? It may enhance my appetite but I will also lose more calories doing that

              • 4 weeks ago
                Anonymous

                10k*

              • 4 weeks ago
                Anonymous

                yeah but you can eat more aswell

              • 4 weeks ago
                Anonymous

                Yes, the extra appetite will make me eat more, but will it offset the calories burned due to the extra activity?

        • 4 weeks ago
          Anonymous

          I lold. Stop doing
          20 fkn exercises dude.

          • 4 weeks ago
            Anonymous

            So? What should I do?

            • 4 weeks ago
              Anonymous

              Get a decent powerlifting program,

              Best in google doc so it can get harder the more you go.

              Or atleast anything thats some sort of dynamic program

              • 4 weeks ago
                Anonymous

                Dont do powershiter stuff you will only get bloated from that garbage

              • 4 weeks ago
                Anonymous

                What's wrong with my current routine basically? Can't I make progress with it?

              • 4 weeks ago
                Anonymous

                How do you know how much weight to lift?

              • 4 weeks ago
                Anonymous

                I try to find a weight where I can lift 3 or 4 sets between 8 and 12 reps

              • 4 weeks ago
                Anonymous

                Just dont be gluttonous,
                cant imagine powerlifting itself makes a person bloatmaxxed

            • 4 weeks ago
              Anonymous

              Less volume heavier weight is the biggest problem here for example your push day I cant imagine doing all of that without going b***hmode on the first exercise to have enough energy for the last. I do max 2 per group on a day and that is 1 smaller isolation and 1 heavy compound. You're not gonna see me do anything legs related after squatting brother I can barely walk.
              Focus on the big 3
              Pullups are the goat
              For core, yeah fk machine look into what calisthenics people do for core

              • 4 weeks ago
                Anonymous

                I don't go to failure on the Squat, it's an exercise where I prefer not to go to failure as it's quite dangerous. But I do go far enough in the effort to hurt myself, and I can see my endurance deteriorating with each new set. I also know that I couldn't really lift 110kg, for example. I don't think I'm under-revving on the squat. But even if I were, I've got the leg press right afterwards where I'm really putting myself down, going to failure etc., so I'm pretty reassured that I'm working my legs seriously. In fact, only leg days give me muscle soreness the following day, so I'm pretty reassured on that.

                For the upper, on the other hand, I go to failure everywhere and never have muscle soreness the next day. I also have very little muscular sensation (even though I do 4 back exercises during the pull day, as you can see, I NEVER feel my back, and yet I use straps that are supposed to help disengage the arms, because I know that the trap many people fall into is doing back exercises by pulling with the arms). On the bench press, I try to stop one rep before failure (= if I did the next one, I wouldn't be able to do it), because failing the bench press without a spotter is pretty risky, and I've already hurt myself doing it. For all the other upper exercises, I go to failure.

                After that, there are many ways of looking at failure. It's pretty easy to know when you're failing on exercises like bench press, pull-ups etc. (= you can't do any more of them, even if you're cheating like crazy). For other exercises, notably machines, you can always cheat by worsening your form, sometimes potentially to infinity, so I stop when I feel that doing the next one would be abusive, it would be egolifting, a desire at all costs to validate the 4*12

  6. 4 weeks ago
    Anonymous

    I kind of understand your sentiment if you are serious.

    Been lifting for about three months, went from 70kg 6x4x3 bench on my first day to be able to rep 2pl8t for 5 as my max in about 3 months , got to 1pl8 ohp 6x4-5sets from like 40kg for reps. Look dyel.

    Those were major milestones I set in my head and I just thought by the time I reach them my body would look a lot different and it would take a lot more time.
    I got here supper fast and I wonder, will I really look all that good in a year from now or not much will change just like now. Kind of suffering from success thing. Don't know how to put it, bitter sweet feeling.
    185cm 88kg btw.

  7. 4 weeks ago
    Anonymous

    >natty follows a roider brosplit
    >trains more than 3 times a week
    >doesn't train to failure with negative reps
    >ends up with shit results

    Tale as old as Father Time himself.

    • 4 weeks ago
      Anonymous

      follows a roider brosplit

      Well, people constantly disagree on what routine to follow...

      • 4 weeks ago
        Anonymous

        Because following a routine made by roidtrannies for roidtrannies who have a 500% increase in metabolism/fat burn/recovery/muscle growth as a natty is a good idea, right?

        • 4 weeks ago
          Anonymous

          This routine wasn't given by a roidtroony

          • 4 weeks ago
            Anonymous
            • 4 weeks ago
              Anonymous

              whats wrong with his routine big dawg?

  8. 4 weeks ago
    Anonymous

    >What's wrong with me?
    nothing, just continue

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