Been working out since 2008 with little change

  • slowprogress

    Posts: 38

    Apr 09, 2016 8:40 PM GMT
    I started working out in 2008, but mostly sporadically (1-5 times a month) due to school.
    2008:
    GBT28QV.jpg

    I finished school in 2010, and had more time to work out (4-8 times a month)
    2011:
    AqPfPc0.jpg

    I took 2 years off to do grad school, and in 2013 I resumed working out averaging twice a week, but haven't seen much progress:
    2016:
    CaVfBm5.jpg

    All the above pics are me flexing/"grindr-ready" lol, so here is 2016 in relaxed state haha:
    lLDqZKj.jpg

    My target was 145lbs. I see guys literally transform themselves within a year, and granted I haven't been nearly as intense, but my progress still seems unusually slow. I put in about 85% effort at the gym (do supersets, high # of reps and lift until I can't maintain form, but never get into huffing/puffing red-faced territory). Maybe I'm not trying hard enough? Besides gym, I usually spend 2 other days a week either climbing, surfing, snowboarding, tennis, race biking, etc, so I'm supposedly in great health lol even if it doesn't look like it.

    Maybe it's diet and I'm not eating enough? I've never done a bulking/cutting phase, and rather just grow naturally. I eat pretty healthy.

    I have narrow shoulders and clavicle, small knees and bones (surprisingly big dick lol), and wonder if this and other genetic factors are limiting my progress. It may not be worth my time if this is the case. I'm living my dream career and have other committments, and don't want to spend a disproportionate time on my body.
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    Apr 09, 2016 11:36 PM GMT
    slowprogress saidI have narrow shoulders and clavicle, small knees and bones (surprisingly big dick lol), and wonder if this and other genetic factors are limiting my progress.


    If anything, being short and having narrow shoulders should make your progress faster as you have a smaller bucket to fill. With 150lbs lean you already look muscular and that's not too far from where you are. In fact 20lbs is totally doable in 2 years.

    Before giving any diagnostic, did you ever track your body fat? You need it to track how much mass you're putting on. Keep a diary so you can connect the dots to see what could possibly be holding you back. Perhaps the extra physical activities could be taking their toll on your progress, but you'll only be sure once you have the hard numbers.

    slowprogress saidI'm living my dream career and have other committments, and don't want to spend a disproportionate time on my body.


    The advantage of being short is that you won't need to gain 80lbs to look muscular, so maintenance should be low.
  • theonewhoknoc...

    Posts: 713

    Apr 10, 2016 6:27 AM GMT
    A difference posing or flexing makes in those pics. If the first 2016 pic messaged me, I'd totally reply, whereas I'd ignore the unflexed 2016 pic haha icon_lol.gif
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    Apr 10, 2016 8:23 AM GMT
    slowprogress saidI started working out in 2008, but mostly sporadically (1-5 times a month) due to school.
    2008:
    < img src="http://i.imgur.com/GBT28QV.jpg">

    I finished school in 2010, and had more time to work out (4-8 times a month)
    2011:
    < img src="http://i.imgur.com/AqPfPc0.jpg">

    I took 2 years off to do my masters, and in 2013 I resumed working out averaging twice a week, but haven't seen much progress:
    2016:
    < img src="http://i.imgur.com/CaVfBm5.jpg">

    All the above pics are me flexing/"grindr-ready" lol, so here is 2016 in relaxed state haha:
    < img src="http://i.imgur.com/lLDqZKj.jpg">

    My target was 140lbs. I see guys literally transform themselves within a year, and granted I haven't been nearly as intense, but my progress still seems unusually slow. I put in about 85% effort at the gym (do supersets, high # of reps and lift until I can't maintain form, but never get into huffing/puffing red-faced territory). Maybe I'm not trying hard enough? Besides gym, I usually spend 2 other days a week either climbing, surfing, snowboarding, tennis, race biking, etc, so I'm supposedly in great health lol even if it doesn't look like it.

    Maybe it's diet and I'm not eating enough? I've never done a bulking/cutting phase, and rather just grow naturally. I eat pretty healthy.

    I have narrow shoulders and clavicle, small knees and bones (surprisingly big dick lol), and wonder if this and other genetic factors are limiting my progress. It may not be worth my time if this is the case. I'm living my dream career and have other committments, and don't want to spend a disproportionate time on my body.

    You don't sound committed to weight training at all. It's like you're not even trying. But nothing wrong with that. Maybe it's not your thing. Sounds like you have other physical activities that keep you active and healthy. Stick with those instead, and just cancel your gym membership.
  • slowprogress

    Posts: 38

    Apr 11, 2016 5:13 AM GMT
    Yeah, it's really not my thing, I only do it to look hot lol.

    But do you think my progress looks as expected from 3 years working out 2 days a week?

    I'm not even aiming for a really muscular gym-look. I just want to look like my 2016 pic without having to pose a certain way lol, (maybe slightly bigger). I put all my time on shoulders and arms, just to have better proportions than what I was naturally given. I've never been under 120lbs since age 18, and have been around 130lbs for years, not sure about body fat levels or how to measure that.

    I don't really keep track of my workouts. Thursdays is bicep/shoulder/forearms, and mondays is everything else, depending on my mood.
  • badbug

    Posts: 800

    Apr 11, 2016 7:36 AM GMT

    Lift heavy (for you) eat big, rest big, give your muscles time to recover. It's super easy to achieve the goals you have set if you lift heavy.

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    Apr 11, 2016 10:00 PM GMT
    slowprogress saidI see guys literally transform themselves within a year, and granted I haven't been nearly as intense, but my progress still seems unusually slow.

    I'm sure we've all felt that way. Also, keep in mind that most of those guys who have gone from beanpole to bodybuilder in one year are doing something illegal. ;)

    slowprogress saidMaybe it's diet and I'm not eating enough? I've never done a bulking/cutting phase, and rather just grow naturally. I eat pretty healthy. [...]I'm living my dream career and have other committments, and don't want to spend a disproportionate time on my body.


    ...there are a lot of mixed statements here. The only way you're going to get big is if you DO spend what most people would consider a "disproportionate amount of time" on your body". You're going to need to be consistent, going at least five times a week for about an hour per session. I couldn't tell from your post what your training schedule was currently like.

    However the single most important thing (yes, even more than consistent workouts): What is your protein intake? Are you getting at least 1.5g per pound of lean body weight? If not, that's probably your problem right there. Also you need to make sure you're getting adequate rest every night.

    As for low weight/high reps: I say try bumping up your weights and aim for 6-8 reps for a few weeks and see how you like that.
  • slowprogress

    Posts: 38

    Apr 12, 2016 12:34 AM GMT
    I workout twice a week, 1 hour each time. I do supersets for everything. Start with whatever weight I can barely do 12 reps of, immediately go to one size smaller for about 8-12 reps, then one size smaller until failure, which can be from 8-20 reps... repeat all that for 3-5 times per exercise. I tend to go for high reps because supposedly that leads to more definition (athletic) rather than mass (gym bunny).

    Protein wise, I mixed whey protein with milk for a while (finishing a $100 5lb bucket within a year), but I couldn't tell the difference, so I'm sticking to just real food. I eat a lot of sushi lol, chia seeds in my yogurt, etc.

    Also I meant "disproportionate time" as in more than other people would need to achieve the same result icon_sad.gif
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    Apr 12, 2016 3:35 AM GMT
    slowprogress saidAlso I meant "disproportionate time" as in more than other people would need to achieve the same result icon_sad.gif


    That's not true at all: you will see quicker results than most because you're short. 20lbs is a world of difference for you, it's barely noticeable when you're 6'2. The first 20lbs are also the easiest to keep.

    Remember the tortoise and the hare story? You are the hare and you're taking a nap.
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    Apr 12, 2016 4:25 AM GMT
    slowprogress saidI workout twice a week ... Protein wise, I [finished] a ... 5lb bucket within a year.


    There's your answer.

    Unfortunately, most of us that want to look like we lift need to lift. At least three times a week. And you should be going through 5 lbs of protein powder per month. At least three scoops per day.

    Only those who won the genetic lottery can have good builds without spending a "disproportionate" amount of time training. Most of us have busy lives, things we'd rather do and people who depend on us, but are able to carve 4-6 hours out of every week to train and still meet our obligations. If you truly seek aesthetic physical improvement you should seriously reexamine your priorities.
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    Apr 12, 2016 8:58 AM GMT
    Eat more, train harder. If you don't want to bother then you won't change. It's HARD to change.
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    Apr 12, 2016 9:17 PM GMT
    slowprogress saidI workout twice a week, 1 hour each time.

    That's it? Good luck dude, your gains are gonna take forever. You need to be going at least five days a week for significant gains.

    slowprogress saidI tend to go for high reps because supposedly that leads to more definition (athletic) rather than mass (gym bunny).

    That bs has long since been debunked. You can lift heavy and still only have an "athletic" build rather than a "muscular" build.

    slowprogress saidProtein wise, I mixed whey protein with milk for a while (finishing a $100 5lb bucket within a year), but I couldn't tell the difference, so I'm sticking to just real food. I eat a lot of sushi lol, chia seeds in my yogurt, etc.

    Which equates to how many grams of protein? Not even half enough, I'm guessing.

    You're not working out enough, you're not getting enough protein, and you're using extremely outdated "fitness" advice. It might behoove you to do some basic research or you're never going to add much muscle.
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    Apr 16, 2016 9:01 AM GMT
    His body is nice...but like others have said he's probably not training and eating hard enough, often enough. You ain't even gotta be Bruce lee...You can be lazy in the gym and still make progress. You don't have to spit and grunt and holler to make gains.

    The basic commandments of fitness:

    3 good quality meals a day MINIMUM, 5-6 if you can afford it
    Change your workout routine every 4-6 weeks
    WATER
    8-12 reps to failure. 3-5 sets.
    Read books
    Read websites
    Make sure you have the right form
    Don't overtrain (obviously you're not)
    Get a George foreman or similar grill.
    Eat, sleep, repeat
  • Edepic

    Posts: 88

    Apr 16, 2016 11:04 AM GMT
    I was 6ft, 130lbs when I was 30, I had focused on school until then. Ten years later I weighed 180lbs, all muscle.
    Some of my gains occurred due to genetics In my experience, it seems easier for Italians to put on muscle. But I worked hard, weights 3/7, cardio 3/7, and essentially followed fuzzypecs advice but always tried to do a little more weight. Do you break a sweat? If not, that may be the answer.
    Btw, your most recent body pic looks very good.
  • slowprogress

    Posts: 38

    Apr 27, 2016 5:30 AM GMT
    ^^Thanks, but again that was me flexing lol - my default state is the second 2016 pic icon_sad.gif

    Hmm, I might be the only guy at the gym to be doing forearm/barbell curls, and I do that every week for 20 min. Still have the puniest forearms. I do shoulder shrugs every week to get traps and maybe thicken my neck, but little noticeable difference. All this is after 2-3 years. It may be my genes.

    I eat pretty healthy and I don't think I'm undereating because I'm starting to get a belly (might be due to desk job). Not really into the bulking/cutting cycle.
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    Apr 30, 2016 12:12 AM GMT
    slowprogress saidI eat pretty healthy and I don't think I'm undereating because I'm starting to get a belly (might be due to desk job). Not really into the bulking/cutting cycle.


    HOnestly, most people who eat "pretty healthy" have terrible nutrition. If you are not hitting your macros correctly (if you're getting too many carbs and too much fat and not enough protein) you're not eating healthy enough. To grow you need a fuck ton of protein. And to work out at least 4-6 days a week. Are you doing those things? It sounds like you're not.