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Ask questions related to TRP, dating, life advice.
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no_condoments 5y ago
Gaining weight has nothing to do with your routine. Nothing. The only way to gain weight is to consume more calories than you use.
The purpose of a good routine is to ensure that the weight is gained as muscle instead of fat.
If you aren't gaining weight, then you aren't eating enough. And since you aren't eating enough, I don't care what your routine is. It doesn't matter without enough food.
[deleted] 5y ago
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[deleted] 5y ago
There are lots of videos on this, I’d go 200-300 calories deficit with 50 percent carbs, 1g of protein per pounds and the rest fats. Use the MyFitnessPal app and it makes thing WAY EASIER. You’re gonna lost muscle but also lost fat and become more defined. Cut is gonna b long for you. Cut until about 10-12 percent bf. Look for anything that fits your macros, and after scanning stuff into the app (has huge database of almost every food and brand) you’ll know what you can go back and buy again and what to stop eating cause it’ll tell you depending on your goals for macros. As far as meat goes, I’d do chicken breast and thighs. I’d also go with salmon and shit, oatmeal for the morning, and brown rice. Just a few thing you’ll figure out the rest. Look on “full day of eating on a cut” on yt and get a idea of the kind of foods people eat to cut.
no_condoments 5y ago
Fair enough, but then I wouldn't expect you to gain much muscle. I'd focus on higher protein diet (search 'macros' if you need references). Its hard to tell how much under to eat, but if you aren't losing weight, than you are probably eating too much. Also, drink lots of water. It helps.
If you are cutting, then focus on cutting. This probably means accepting that you won't make much in muscle or strength gains, maybe some due to newbie gains, but the focus should be cutting.
Dabunghole 5y ago
500 under. Concentrate your good carbs around your workouts. Find foods low in sugar, you want them to be easy to digest. High fiber and wheat foods will bloat you and it doesn’t feel good.
Eat health protein sources: eggs, fish, lean steak, etc.
[deleted] 5y ago
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[deleted] 5y ago
This is actually pretty rare. The words get thrown around so much that you'd think it's a huge problem. Most people fail to progress not because they overtrain, but because they under-recover. Simply put, they don't eat enough to gain weight, so they don't gain strength or muscle mass. Sometimes, people don't sleep enough, drink enough water, etc.
Unless you are doing 10+ hours in the gym per week, over-training is probably not the issue.
One thing that is sometimes confused with over-training is overuse of failure sets. There is endless debate about whether to use failure sets at all and when. It's a complicated argument because injury risk and a person's subjective ability to maintain proper form are relevant. What is not controversial is that a workout shouldn't be entirely, or mostly, failure sets. You'll often see people come into the gym and take the first set to failure. Then they are fatigued and do a lot less on the second set, even less on the third, etc. This sort of program isn't effective because the volume (roughly speaking: total weight lifted) is actually pretty low. Going 90% to failure and then doing that same effort many times leads to a workout with double or triple the total volume.
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2ndHalfRed 5y ago
You are not a special snowflake. Starting Strength has worked for probably thousands of guys. Just run it until you stall, then switch to a decent intermediate program. Check out Barbell Medicine's Bridge 1.0 for example.
The gains you make now as a rookie are the best you're ever gonna see. So don't waste that potential by undereating. At 21%, you could get away with eating at maintenance, but for goodness sakes, no deficit. Pack on the muscle first, then cut later.
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Morphs_ 5y ago
Losing fat is easier with more muscle mass as muscle mass increases your metabolism. If you're in the category "skinny fat", which means no muscle mass but still fat, you're going to have a hard time burning off the fat with low muscle mass. Also, building muscle mass improves your frame so you already look better even without having burned off fat.
[deleted] 5y ago
At 21.1% bf he should lose weight.
Morphs_ 5y ago
Of course, and there are slow and faster roads to achieving this goal.
Overall a combination of heavy lifting and HIIT cardio coupled with a low carb diet like keto delivers amazing results.
youcantdenythat 5y ago
Working out may burn a few hundred calories. That's about a slice of pizza. Is it easier to work out for an hour or just deny yourself a slice of pizza? Cutting fat is not about the gym, it's about diet.
At 21% body fat you should be cutting and lifting at the same time. Get the MyFitnessPal app and start tracking all food that goes into your mouth. You can go on their website and set up goals and it will tell you how many calories you should be eating. With your stats you should make sure to be getting around 130g of protein per day.
Check out /r/fitness. If your main goal is looks, I would suggest a hypertrophy routine like PPL.
Make sure you get 8ish hours of sleep per night. This is probably the most important thing you can do. 2nd most is diet. 3rd is work-out 5-6 times per week.
When you cut calories, you will feel even more frustrated. Stick with it, your future self will thank you tremendously.
Edit: Oh and get some fucking sunshine. Vit D will help your spirits!
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youcantdenythat 5y ago
If you look good/strong/ripped you won't need to fight, no one will want to fight you.
That said, fighting requires alot of cardio and endurance. Go for higher rep ranges 12-20 reps. This will mean lower weight. Also, google high intensity cardio. I know low-carb is big right now, and it makes it easier to cut, but eat some oats or something before your workout, it will help you get through it.
TheTrenTrannyTrain 5y ago
I don't see why you didn't go with Stronglift 5x5 or Greyskull LP, you can't go wrong to get your compound lifts started.
excent 5y ago
Your dad gave you the only advice you need for results, eat clean and lift
bama79rolltide 5y ago
Just go 5x5
quitting_mandp 5y ago
CALORIES if you arent losing weight and not gaining weight and your bodyfat remains the same youre not eating enough or youre eating too much depending on your goals. No progress in a year is seriously sorry tho you should get blood work done and have youre lvls checked something is off or you have the worse genetics ever. Also dont listen to that personal trainer as a beginner you should focus on your main three lifts going up everyday so programs like 5/3/1 and 5x5 are great. Keep it simple bro find a source of protein, a source of carbs, and a source of fat and find your calorie maintenence. Eat 200-400 calories less then that every day (play with the ratios of fat/protein/carbs) everyones body is different but nominally keep in mind . Be consistent with your diet and your training your body will appreciate it and dont underestimate the value of micro (not macro) nutrients. Supplements are a luxury but not a necessity the only one i recommend to almost everyone is a multi vitamin preferably one tailored towards mens health. Also look at youtube channells like alan thrall, omar yusef, powerlifting to win, juggernaut training systems, etc... there are bullshit people on youtube tho start with the ones i mentioned first. This is a general rundown if you have questions hmu or do what i did and get find this info on the web yourself.
benchwhore 5y ago
Go to r/weightroom I can't recommend that sub enough. Tons of quality resources with the bullshit cut out because they moderate heavily. Stay out of r/Fitness. Weightroom is where I learnt everything from. The sub is full of strong people who know their shit and are welcoming.
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If you want a quick view of lifting: If you're a beginner stick to a good program (not SL/SS), for example GZCL, read and learn about how to get jacked (not from youtube, not from marketers, NOT from subs that are not about lifting because everyone including me has an opinion, and you're welcome to reject it as long as you go to weightroom, a sub that actually lifts), and tweak well known programs according to your needs (eg. if you want to focus on back, increase volume/frequency) etc.
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Finding a good program doesn't have to be that hard. Lifting has to be hard.
doorterblack 5y ago
Smoke meth, that’ll take the fat right off of ya. Just keep the nutrients going, stay hydrated, don’t binge, don’t overdo it, and you’ll be fine.
Iwannachokekatie 5y ago
As reckless as this is, it would actually work.
voxiqs 5y ago
How tall, Wright and what are you lifting and how much weight ?
DropDeadTyrant 5y ago
that's what I was thinking. I haven't physically become different. But, my weights are definitely rising. it could be the same for him, just might not be at it long enough.
ReaperX44 5y ago
Eat clean, be on a caloric deficit, intermediate fast once a week and lift. It's not that your dad is not giving you good advice, you probably don't have the discipline necessary to create a proper routine.
pretty_bread 5y ago
In order to lose bodyfat you have to OVERESTIMATE what you're eating and UNDERESTIMATE what you're burning.