I want to know why I look like shit after training consistently and intensely for 2 years straight. I have run several programs in that time (mostly 3x/week frequency stuff with varying intensities and rep ranges like smolov Jr., Etc...). I usually eat one meal a day that is anywhere from 2000-3000 calories, and get plenty of greens and drink shitloads of water.
This is me at 225lbs 6'4. I am currently 217lbs and my strength has been declining drastically with only small weight losses(went from benching 250lbs for 3x10 at 245, to barely being able to bench 225lbs 3x8 at 230lbs, to now struggling to bench 200lbs for even 5 reps at 217lbs).
You can't eat one fucking meal a day and expect to build muscle. Also training 3 times a week isn't training
Jaxon Smith
>I usually eat one meal a day Try spacing your nutrition out through the day.
Blake Martinez
>that is anywhere from 2000-3000 calories,
Bingo there's your problem. I suggest a tighter control of your macros
Josiah Scott
Training full body 3x a week is not training?
Jace Flores
What does this even mean? What is wrong with eating one meal a day? It's practically the same as IF and there is no evidence that meal frequency has any considerable effect on performance or results. My macros are fine. I get plenty of protein well within the 0.8-1.0g per pound of bodyweight range.
Easton Torres
You don't look shit at all and it's probably your genetics You should maybe try a more hypertrophy focused routine maybe ppl or phul and cut out junk food
Michael Watson
Probably cause you're still watching porn and contemplating tatoos.
get rid of the cookie cutter mentality and you will be victorious
Jack Price
It's not effective if you're goal is developing a nice physique
Wyatt Richardson
Take a week off, eat more meals more consistently, sleep more, deload 10% and get back to it!
Kayden Perry
You'Re not going to digest those 2000 calories very efficiently if you eat them all at once as opposed to eating them throughout the day.
Parker Adams
What is your scientific evidence for this? There's plenty of people with excellent physiques who train in this fashion. National powerlifting champion who is also a PT at my old gym trains this way and advocates this training as it maximizes protein synthesis rates.
James Garcia
Based off what study? Doing IF should lower results in terms of muscle gain if this were true, but there is no such evidence.
Jace Murphy
holy shit youre retarded. literally no one on Veeky Forums outside of generals knows what the fuck they're talking about
OP you look bad because you have a high bf%. just cut
Caleb Brown
Can someone explain to me why men with hairy chests shave their nips? I remember being really confused as a college student stepping in the shower room and seeing sasquatch with his shaved nips.
Leo Ross
hair doesnt usually grow on nipples lad
Andrew King
So at what bodyweight will I not look like shit anymore?
Jaxson Howard
Your strength is bound to go down as you cut, but keep cutting.
Brandon Torres
its hard to say. t b h you dont look like you have very much muscle mass under your fat. certainly not for how much you lift
just cut slow so you dont lose too much muscle and hope for the best
Isaiah Allen
You are actually retarded.
The whole full body thing started getting popular recently when studies started reporting that bro splits are trash and full body is the most optimal for natty lifters because your muscles are only in the repair phase for 24-48hrs. Pic related trained full body
Hunter Evans
Hard to say, just keep going until you are happy, every body is different and the weight will be different depending on the person.
For example im 5'10 and look shredded at 160lbs, my buddy is the same height but has a huge gut at 155lbs because he doesnt lift at all.
Landon Gomez
Just outside the nips though, like the rim of the nips.
Dylan Taylor
12% bf
Carter Howard
Really? I have hair grow on/around my nipples only. Other than that I have a hairless chest. I shave these hair because it looks awful
Samuel Young
wow you must have super high test levels if you have hair on the actual nipple itself
impressive user
Brayden Roberts
What is my current bodyfat? And at what bodyweight will I achieve this bodyfat percentage?
Juan Reyes
you cant really tell from pictures but definitely 25%+
Tyler Murphy
You need to cut
Charles Jones
Ok so at 217lbs 6'4 I am 25%+ with 2 years of consistent and regimented training eating less than 3000 calories per day? Let's assume I'm 25% on the dot.
This means I would need to lose 28lbs to achieve a bodyfat of 12%, putting me at 189lbs, with a BMI of 22.9 and an ffmi of 20.4. Aka, the stats of someone who has never lifted a weight in their lives. Makes perfect sense.
Parker Bailey
Here's a pic of me at 265lbs for comparison.
Benjamin Ramirez
What are your macros?
How much sleep are you getting?
Can you be more specific about the routine you are running?
I'm having great success cutting using IF+keto, 3x/week workouts. Lost 20lbs (192lbs -> 172 lbs 5'9" turbomanlet) and gained a little bit of strength. I'm not a newb lifter either, 1RMs are like 160/300/320/450.Post more details and I'll see if I can diagnose
John Lopez
lrn2arithmetic losing 28lbs would put you at 13.88%bf at 189lbs
Caleb Smith
You look 100x better as THICC mode holy shit I'm surprised that's the same person
Noah Diaz
You don't have your diet on point and you're wondering why you haven't made good gains? What a waste of two years mate. Start figuring out your maintenance and cut then start bulking once you get low enough.
Logan Gutierrez
This is me at 230lbs.
Ryder Sanders
Me doing the same pose at 223lbs.
Nathaniel Robinson
You fucked up dude, you prob cut on too little calories and not enough protein. There's a reason they tell you to up your protein on a cut.
Alexander Carter
Lol shut the fuck up.
Daniel Barnes
look into injecting testosterone.
Angel King
Don't know how to get it. I live on the east coast in Canada.
Brody Garcia
Muscle takes time to grow. If everyone could look amazing with just 2 years of natty lifting, everyone would look good
Nathaniel Rivera
Your calorie intake is shit and you're probably overworked your muscles.
Go on a mild cut and cut back on volume for a few weeks if you want to see some changes in the mirror.
Austin Ward
Most natties make the majority of their lifetime gains within their first 6 months of training. 2 years of strict and consistent lifting is not a small investment to look good either, so I have no clue what the fuck you're talking about about everyone looking good. Most normies can't even stick to the gym for one month straight.
Jaxon Fisher
online broski. I'd give you a source but drugs are illegal.
plenty of Canada domestic sources though.
also if you have insurance go to a doctor and tell him you've lost lots of muscle and feel tired, weak, and no sex drive.
Austin Wilson
Bro, you look great. But you can look better if you cut some more and lift more. Your body fat is hiding a lot of your growth.
Julian Cruz
Looks like you pissed all your gains to me.
Jason Morgan
make sure to eat a fat free diet for a week before doc visit too
Robert Perez
Well the funny thing is I do always feel tired and rarely get erections. Been pretty depressed with no drive to do shit either but the doctor wouldn't let me check my hormones.
William Morgan
>but the doctor wouldn't let me check my hormones.
What a fucking cuck. The doctor can't deny you have a fucking blood/piss/shit test. He might say they would be useless, but not deny.
James Lopez
keep trying different doctors, sounds like probably legit low test
Samuel Flores
you trying to get to heavy to fast, 265lbs not fat requires about 7 years of work and good genetics sonny, the reason ur number go down bcus u get fat then cut, prolly to hard
Jaxson Phillips
Find a different doctor - these symptoms are a dead ringer for low T.
Also, one meal a day for 3K calories? Are you fucking serious? Split up your calories, man. You'll feel better.
William Sanders
your lanklet and btw doubt you have that much mass desu
Jordan Nelson
Could be just from the cut you're doing now or low test
Eli Butler
True. I just ohp'ed 102kg/225lbs at my peak and now can barely do 68kg/150lbs. Makes sense.
Isaiah Russell
don't listen to there retard sprobably not low t unless you took prohormones, make sure ur gettign enough fat in your diet and eating atleast a lb of meat a day, stop being a depress phaggot
Jason Morales
265lbs lean at 6'4 doesn't take 7 years to achieve, it takes steroids you uneducated tripfag.
Lincoln Johnson
lol big talk for a fucking anonymous poster who doesn't post pics, your so fucking pathetic your even less than a unrecognizable voice that pesters without risking taking criticism, because you can't annoy me, i can ignore you, bye user, go back to your pathetic life, and pathetic lifts, and pathetic body.
but guess what not only did i say not fat not fucking lean but out of the two of us only one has been 265lbs not fat and the other is a little anonymous posting shit talker
Robert Hernandez
You were fat at 265lbs, you're taking steroids, or you're 7 feet tall. Which one is it?
It's also "you're", by the way.
Landon Diaz
no dumbass, i wasn't fat, stupid little shit
so cute user, telling me whats what then contradicting yourself, cuck.
Matthew Murphy
Ok. So not only do you make ridiculous unfounded claims, don't know the difference between "your" and "you're", and don't have any clue of what you're talking about, but you also have no reading comprehension ability whatsoever.
You are the definition of a subhuman brainlet.
Jayden Mitchell
if you are a natty my man, join the never cut club
Jason Murphy
post pics fag
Joseph Rivera
also >3x10 another victim of "aesthetic" routines
Gabriel Campbell
Did you read the post? I've done plenty of different shit. I have done everything from texas method to westside to just general high rep training.
It's not my training.
Jaxson Martinez
You seem to have lost a lot of muscle Tbh
Bad macros or cutting too fast.
Isaiah Hernandez
You're eating too little, have too shit macros, are missing micros and/or have retained too high training volume.
You don't have low test and don't need injections, you just messed your shit up by dieting wrong.
Nathan Bennett
Didn't cut fast at all and my macros are fine. I get an excess of protein if anything. Next hypothesis?
Jace Perez
you looked better fatter
Landon Hall
Too much volume possibly, either way you're underrecovering and losing muscle weight.
Could have developed a hormonal imbalance because of it and possible missing micronutrients.
Jeremiah Nelson
Wrong. Training volume has progressively gone down actually unintentionally because I have just been feeling too tired or unmotivated. As I said above, my macros are fine and I usually eat lots of vegetables with my meal. Next hypothesis.
Oliver Walker
I usually do no more than 3-5 sets per muscle group per training session with rep ranges varying from 3-12 depending on what my current mode of training is. I've also done 2x frequency and didn't get any significant benefit from doing that, just more soreness due to less activity.
Also as I said, this was not a fast cut. The pic of me at 265lbs was last year in February. It has been a very slow cut.
Jacob Butler
Sorry, meant 3-5 sets per exercise at 3-5 exercises per muscle group.
Chase Mitchell
It is a very strange case, because you seem to have lost significant muscle mass (shoulders and back should not be affected so much) and retained significant pockets of fat.
Lucas Martin
You're fat, you have high body fat, its covering all your muscle.
You need to space out your calories as well.
Liam Wilson
see
Angel Brown
So what could be the reason for this?
It's not my training.
It's not my diet.
I have insomnia though. The anxiety and depression I have don't help this, but I've had this for years.
Lincoln Price
stay away from ambien
Thomas White
THIS guyIs right OP. I went to school for nutrition so I'm not going to send you a fucking list of studies for this, but it's very common knowledge that binge eating is bad, you don't have to be much more than a retard to understand that. What you're doing to your digestive system is essentially binge eating, you need to space it out every 2-3 hours if you want to see a big improvement in your energy, including the strength to lift. When your body is digesting food as fast as you're taking it in it says, "Oh jeez better pick up the pace here guys", and actually UTILIZES that food. You're dumb, your eating habits are dumb, and you're not going to make it if you come here with a question and get obstinate when people give you answers.
Justin Parker
plus dbol
Austin Robinson
>anonymous board >criticizes for being anonymous Looks like your'e the cuck
Adam Green
btw this is what 265lbs looks like
Charles Garcia
There are studies that contradict the notion that meal frequency plays a significant role in body composition. It's not my meal frequency. You're spouting broscience. Nutritional science for the most part is a joke as well, considering there isn't even a consensus on anything among nutritionists other than the fact you need food to live because nobody really knows how the mechanisms of digestion works.
You will still get fat as shit if you eat one huge meal a day but for some reason your body decides to just not use any of the nutrients it receives? That makes literally no sense.
Aiden Campbell
I would roid too if I could find a source.
Nolan Rodriguez
>I have insomnia though.
We have a winner. Good sleep is absolutely vital for recovery, and this is particularly important during a cut. I'm on a cut just now and the quality of my sleep makes a huge difference to my subsequent workout.
If I sleep poorly, but do everything else right, I don't make progress. I discovered this because I was working out late (7pm), and eating so much afterwards that it disrupted my sleep, therefore no gains (and low sex drive etc).
I started cutting back on eating before bed, and now with proper sleep I can increase my weights a little each week despite being on a cut. Boner is also back with a vengeance. Get that shit checked out.
Levi Stewart
i would be a snarky little shit too if i was anonymous
you will never have what I have
Parker Thomas
500mg of test e EW + 300mg tren ace EW + a year and I will.
Nice gyno by the way.
Noah King
My sleeping habits were the same when I was fat as crap. Nothing has really changed other than the fact I'm lighter.
I do not eat late. Most of the time I eat around 12pm.
Jaxon Williams
ITT: OP asks for advice and then ignores and makes excuses for all advice
>you're gains are meh at best >PLEASE HELP IDK WHAT TO DO
answer-OP is actually a woman
solution-THIS IS NOW A BIGNIG THREAD
Sebastian Lopez
So are you gonna tell us your stack or just attention whore some more?
Aiden Morgan
Yeah, I don't get it - is it bait?
He's clearly got pretty high bodyfat and his diet is junk.
One meal, 2k-3k?! To pack that into one meal you're eating a lot in one go (big ole stomach required...) and varying your calories by 1000 a day is madness, he needs some consistency: Get a fitbit, and scales, track TDEE daily and calories daily, 500 kcal below TDEE, sleep 9 hours.
It's not rocket science.
Dylan Moore
>roiding for this
lol.
Matthew Garcia
hey my name is bignig, look at my gains
>PLEASE GIB ATTENTION
Jackson Perez
Hey buddy, just control your total caloric intake a bit better (do max 2000 for about two-three months) and make sure you get enough protein. Lose like 20-30 pounds and I guarantee you'll already look much better. After you hit visible muscularity build up to more calories and continue a bulk cycle out of the sticky, maybe with 5/3/1 as a template for lifts. You have a pretty good base to work wth at 6'4" and relatively wide shoulders and your face doesn't look retarded either so you'll make it. Nutrition is really your main problem atm, fix that first.
Thomas Smith
Samefag.
Brody Lopez
>posting for this
natty brah
Joseph Anderson
Didn't ignore it. I refuted it. If you're going to say some stupid shit like "durrrr ur protein 2 low" what do you expect me to say? 1kcal difference isn't that much. I was trying to say once in a while I eat more than average and once in a while I eat less. My average intake is probably between 2400-2600 most days.
And yes, I can eat a shitload of food(3k+) in a single sitting.
How do you sleep by the way? Tried everything and nothing has worked. I have insomnia.