Help !

  • Ezl1234

    Posts: 62

    Sep 14, 2016 8:16 PM GMT
    Hey guys, I need some advice, I went to my PT, and got fuck all. I have been going to gym for about a year now . After about 3 months I say good results! I lost fat and gained some size. I was really happy. However now it's been about a year and a bit. I have had no improvement no more size. I hate the way my body looks it's starting to piss me off, I go to gym at least 5 times a week, at least ! I eat more than 1800 kcal a day at min. I just can't understand wat the fuck is going on !
  • Destinharbor

    Posts: 4433

    Sep 14, 2016 8:34 PM GMT
    Looked at your pics. You look like a lot of 21yo guys. Probably burning calories like crazy. Do this: Up your protein intake by about 50 grams/day but keep the calories low. You need some calories and fats and carbs but it is better to get those through real food. Start targeting body areas like arms, shoulders, back, legs chest. Work on only one or two parts per day and raise the intensity. Higher weights, lower reps. One year isn't enough time to get the body you want. I bet you look better than when you started. Keep at it and by the end of year 2, you'll see improvement, then go to year three and four. Every year better. Forever. You'll get there. Straighten up your posture (you slouch or were trying to look sexy) and core power can't be developed without posture. The gym is a lifestyle thing. Results are what you want but it won't happen quickly. You'll forever be finding areas to improve and that's good! Right now my focus is upper pecs and wider lats. Six months ago it was better front delt definition. Before that bi's and tri's. Enjoy the process.
  • Ezl1234

    Posts: 62

    Sep 14, 2016 8:53 PM GMT
    Thanx, I'll try adding more protein to my diet, I know it will take time, I don't mind that. I just wanna be seeing 'some' progress during that time.
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    Sep 14, 2016 8:55 PM GMT
    Please... You are blindingly hot. I know this for a fact.

    Like Destinharbor said, keep at it... It takes time.
  • Ezl1234

    Posts: 62

    Sep 14, 2016 9:12 PM GMT
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    Sep 15, 2016 10:48 AM GMT
    From what you said and looking at your pictures, I'd say you are a classic hardgainer/ectomorph. 1800kcal is almost starvation. Over the next 6-9 months or more, increase your kcal intake to at least 2100-2700. 50-60% carbs, 30-40% protein and no more than 10-20% fat. I'd recommend varying your workouts. 4-6 weeks heavy weight and low reps and 4-6 weeks lower weight and high reps. Low reps means 8-10 upper body and 10-12 lower body. High reps means 12-18 upper and 18-20 high. Add no more than 90-120 minutes per week of HIIT cardio per week.
  • Ezl1234

    Posts: 62

    Sep 16, 2016 3:56 PM GMT
    Wow, thanx for the info man !!! Thanx alot !!
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    Sep 17, 2016 12:46 AM GMT
    Everyone's right, you need to up your calories. And try to eat clean, please - based on that one photo of you in the black boxer briefs I see you have good potential, you just need to put in the work. There are thousands of sample diets for guys like you looking to gain weight, and guys like you wanting to become super heavyweight competitive bodybuilders (which actually happens more often then you'd think!) on bodybuilding.com, you should check them out if you're serious. I was, I did, look at me now, and a year from now. 'Cause honey, don't fall back on your youthful good looks - those disappear in a hurry.
  • MuscledHorse

    Posts: 53

    Sep 20, 2016 5:48 PM GMT
    I feel you hot dude! I was a skinny ectomorph swimmer when I started out. Several things I would suggest, (some are repeats from above):

    1) heavier weight and lower reps to build mass, but don't abandon the occasional high rep training so you keep/build your endurance up
    2) more CLEAN food, though in your 20's you can still get away with a lot of the crap food, too, but the non-fast food non-junk food is better all around
    3) add a good LOW SUGAR high protein/high carb post workout shake that you drink immediately after lifting. You have to look at the sugar content under carbs on the side of the container to make sure the maker didn't just dump a bunch of sugar in it to artificially inflate the carb and calorie count. CytoGainer is a good powder and there are others as well)
    4) focus on form over weight in the gym. If you do the exercise wrong in the name of extra weight you will not get the results you want. Nothing grates my nerves more than watching high school and college guys in the gym doing exercise totally wrong and then congratulating themselves on the amount of weight they have just "lifted."
    5) don't do the dame routine day after day and week after week. My trainer and I have never done the same workout twice in a row. Keep the muscles guessing and growing. You don't want you body going" ok today is Monday, chest day, which means he's going to do 10 reps on flat bench for 3 sets followed by...." Adaption to change requires that you change what you do. Unless you are a powerlifter, the measure is in the result, not the amount of weight you can do.
    6) Do NOT overtrain, which is easy to do for us ectomorphs. Your muscles grow outside the gym, not inside. Weight lifting tears the muscle down, the rest periods allow it to build back up. Unless you are a pro on a lot of chemical support, your body is not going to grow if you are in the gym everyday of the week. I got my best results limiting it to 4 days a week.
    7) Find a lifting style that works for you. Bodies all respond a little different to training stimuli and what works for one guy won't necessarily have the same results for another. A lot of that will be trial and error over time, just don't fall into the routine of a routine or you will plateau in no time.
  • Posted by a hidden member.
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    Sep 20, 2016 11:24 PM GMT
    Ezl1234 saidHey guys, I need some advice, I went to my PT, and got fuck all. I have been going to gym for about a year now . After about 3 months I say good results! I lost fat and gained some size. I was really happy. However now it's been about a year and a bit. I have had no improvement no more size. I hate the way my body looks it's starting to piss me off, I go to gym at least 5 times a week, at least ! I eat more than 1800 kcal a day at min. I just can't understand wat the fuck is going on !


    The three things I wish someone had told me when I was first starting lifting at 21:
    1) Get at LEAST 1g of protein per pound you weigh. I aim for 2g, myself, but seldom hit that mark and usually just hit 1.5g.
    2) Figure out how long it takes your body to repair the muscle group you worked out and then hit it again as soon as you can. You need to give it enough rest to repair and grow, but you're wasting time giving it TOO much time. Basically aim to hit each body part 2x a week is what I ended up learning for myself.
    3) You need to sleep at least 8 hrs each night to give your body the time to repair the muscle tissue. When you workout, what you're doing is creating tiny micro-tears in the muscle tissue. When you give your body protein it can repair this tissue, making it bigger/stronger than before... BUT only if you give it the rest it needs by sleeping.
  • Ezl1234

    Posts: 62

    Sep 21, 2016 7:15 AM GMT
    Wow guys !!! Thanx !!!! This is all amazing info !!!!! Thanx guys !!!!
  • Noeton

    Posts: 208

    Oct 01, 2016 4:54 PM GMT
    I don't know what your routine looks like, but since you mentioned a PT, I am going to assume that he (or she) probably taught you to a safe way to maximize overall fitness, not aesthetics, by which I mean hypertrophy (muscle size).

    What was written by posters above about proper form to avoid injury, diet, sleep and avoiding overtraining (listen to your body) was good. But, if you are like a lot of people I see at the gym, you are not isolating your muscles enough and you are not exercising them frequently enough.

    Here are my suggestions -- most of which violate the conventional wisdom, I know, but they're effective:
    --Do a total-body workout every time you go to the gym. This is an excellent, but pretty technical, article that explains the scientific reasoning behind this: http://www.magzter.com/articles_new_reader/detail/5187/176029/57df8490c3bb7. But keep within the range of 2-4 sets for each exercise.
    --Go to the gym 3-4 times per week -- maybe more. (Assuming you are getting enough rest between workouts and stretching/foam rolling.)
    --Start with your isolation exercises, do compound exercises last, e.g. rear delts before seated rows, bicep curls before lat pulldowns. Proper form to avoid injury is crucial! Practice before lifting at your maximum. Isolate every muscle as closely as possible and work each with high intensity.
    --Keep your reps within the 7-10 range.