Hey Veeky Forums

Hey Veeky Forums,

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).

I've read the fucking sticky. Help.

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You can't eat one fucking meal a day and expect to build muscle. Also training 3 times a week isn't training

>I usually eat one meal a day
Try spacing your nutrition out through the day.

>that is anywhere from 2000-3000 calories,

Bingo there's your problem. I suggest a tighter control of your macros

Training full body 3x a week is not training?

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.

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

Probably cause you're still watching porn and contemplating tatoos.

get rid of the cookie cutter mentality and you will be victorious

It's not effective if you're goal is developing a nice physique

Take a week off, eat more meals more consistently, sleep more, deload 10% and get back to it!

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.

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.

Based off what study? Doing IF should lower results in terms of muscle gain if this were true, but there is no such evidence.

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

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.

hair doesnt usually grow on nipples lad

So at what bodyweight will I not look like shit anymore?

Your strength is bound to go down as you cut, but keep cutting.

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

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

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.

Just outside the nips though, like the rim of the nips.

12% bf

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

wow you must have super high test levels if you have hair on the actual nipple itself

impressive user

What is my current bodyfat? And at what bodyweight will I achieve this bodyfat percentage?

you cant really tell from pictures but definitely 25%+

You need to cut

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.

Here's a pic of me at 265lbs for comparison.

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

lrn2arithmetic
losing 28lbs would put you at 13.88%bf at 189lbs

You look 100x better as THICC mode holy shit I'm surprised that's the same person

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.

This is me at 230lbs.

Me doing the same pose at 223lbs.

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.

Lol shut the fuck up.

look into injecting testosterone.

Don't know how to get it. I live on the east coast in Canada.

Muscle takes time to grow. If everyone could look amazing with just 2 years of natty lifting, everyone would look good

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.

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.

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.

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.

Looks like you pissed all your gains to me.

make sure to eat a fat free diet for a week before doc visit too

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.

>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.

keep trying different doctors, sounds like probably legit low test

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

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.

your lanklet and btw doubt you have that much mass desu

Could be just from the cut you're doing now or low test

True. I just ohp'ed 102kg/225lbs at my peak and now can barely do 68kg/150lbs. Makes sense.

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

265lbs lean at 6'4 doesn't take 7 years to achieve, it takes steroids you uneducated tripfag.

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

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.

no dumbass, i wasn't fat, stupid little shit

so cute user, telling me whats what then contradicting yourself, cuck.

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.

if you are a natty my man, join the never cut club

post pics fag

also
>3x10
another victim of "aesthetic" routines

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.

You seem to have lost a lot of muscle Tbh

Bad macros or cutting too fast.

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.

Didn't cut fast at all and my macros are fine. I get an excess of protein if anything. Next hypothesis?

you looked better fatter

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.

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.

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.

Sorry, meant 3-5 sets per exercise at 3-5 exercises per muscle group.

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.

You're fat, you have high body fat, its covering all your muscle.

You need to space out your calories as well.

see

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.

stay away from ambien

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.

plus dbol

>anonymous board
>criticizes for being anonymous
Looks like your'e the cuck

btw this is what 265lbs looks like

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.

I would roid too if I could find a source.

>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.

i would be a snarky little shit too if i was anonymous

you will never have what I have

500mg of test e EW + 300mg tren ace EW + a year and I will.

Nice gyno by the way.

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.

ITT: OP asks for advice and then ignores and makes excuses for all advice

youtube.com/watch?v=vjPiUulp2Dk

go for it faggot, nice jelly btw

:^)

>this

>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

So are you gonna tell us your stack or just attention whore some more?

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.

>roiding for this


lol.

hey my name is bignig, look at my gains

>PLEASE GIB ATTENTION

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.

Samefag.

>posting for this

natty brah

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.

Breh y u hiding your legs