WTF is wrong with me

[Stinger910]

I have been working out for nearly 3 years now and really have not seen much progress. I've lost ~100 pounds (2 years ago) but this past 1-1.5 years I have bobbled around the same weight and BF% of about 25-30%. I train intensely, or I like to think so, but yet no muscle is growing; as my lifts remain the same, and no weight is being shed. I have tried different rep ranges, different workouts, and for the most part I track what I eat. I just cannot understand why my bench press is 10 pounds heavier than it was a year ago ect... In my mind, the more muscle you have, the higher your metabolic rate is and the more fat you burn.... the problem is for the life of me I cannot gain the muscle.

[Bio-Active]

I would bet it's nutrition related. Post up your current meal plan for review in the nutrition section

[username101]

You need to evaluate your goals. Get a pen and paper and start monitoring how much you lift and how often you lift and how difficult the lifting session is. Write down what you eat, how much you eat and how often you eat. Review your log book constantly and apply changes to your workout and your diet to suit your goals.

Are you trying to build muscle or lose weight, you can't do both. Choose one and stick with it for 8 months minimum.

If you want to build muscle you need to get stronger and you need to gain weight. Increase your volume (exercises + sets + reps) If you're not adding weight to the bar, adding reps, exercises or adding sets each workout you're wasting your time and all you're doing is going through the movements. Building muscle is about adapting, once your body adapts then you need to put it under more stress to force it to grow.

Research progressive overload, get an understanding of what the principle of overload is then apply that to your workout. You are guaranteed to see results. If you want to build muscle you need to progress, if you don't progress you won't reach your goals.

If you're trying to lose weight follow a diet plan. There are plenty of bodybuilders on YouTube that have diet plans you can follow for free. They are all the same principle. (I watch Chris Jones from PumpChasers but there are plenty of others you can watch) Find your maintenance energy needs and work out your macros. High protein, moderate carbs low fats. TRACK YOUR MACROS WHEN DIETING!! Weight yourself once a week. If you're not losing weight, lower your carbs by 25g a day. Keep repeating this until you fall below maintenance and you start to lose weight. When your weight stops dropping for a couple of weeks repeat the process. Drop 25g of crabs from your daily diet.

I hope this helps. The best way to stay on track is to follow someone on YouTube or instagram that has the body you want and listen to their advice, copy what they do, eat what they eat, train how they train. You will probably never look like them but you will see great results and it will put you in the right direction.

Cheers.

[Stinger910]

Are you trying to build muscle or lose weight, you can't do both.

This I do not understand. If you eat right, workout hard; your body will rip/build muscle AND burn fat..?

[kelkel]

Stinger step one would be full blood work. Let's see what's going on inside you. In the Finding A Doc sticky thread at the top of the HRT Forum is a list of blood work that would be a great first step.

[Stinger910]

Thanks Kelkel! Have really been curious about dexascan or what not. I am actually going to the doctors in a few days for a check up. Do I need to ask them for any sort of special blood test? "Hey can you check for this or that?".

[kelkel]

Ask for what you want. It's your health and you are in charge of it. Your doc is there to help. Print out that list I referenced and ask to get it. He's not paying for it, your insurance is.

[MuscleScience]

95% of failed goals are diet related. Why? Because lifting and working out is fun. Not eating crap, prepping food and all that junk isn't.

Contrary to popular belief you can build muscle and drop fat mass at the same time. That is the primary mechanism. Again it's all diet related, and not damaging your metabolism with crazy fad diets or excessive amounts of cardio.

I hate the word diet, It implies a short term change in your eating habits. But your diet or "eating habits," must be consistent and a routine. Just like your exercise program.

You will have to see what nutrition plan works for you. There are tons, I follow a low carb higher fat more like a keto diet for example.

[GirlyGymRat]

Ask for what you want. It's your health and you are in charge of it. Your doc is there to help. Print out that list I referenced and ask to get it. He's not paying for it, your insurance is.

Epic post. Love ^^^.

[Simon1972]

Ask for what you want. It's your health and you are in charge of it. Your doc is there to help. Print out that list I referenced and ask to get it. He's not paying for it, your insurance is.

You can bet, he won't test for everything you ask unless you can adequately justify the reasons for asking for it. ....unless the dr is open to it.

ensure you adequately articulate the "story'' of low libido, sexual disfunction , low energy etc- some drs ( mine actually - ) just told me to take iron tablets until i found the right dr with the right story.
Best of luck.

[Proximal]

To piggy-back off both Kelkel's and Simon's statements and having some experience in the medical profession:

There is a fine line between asking and insisting, the doctor's are there for you, but generally don't respond well to being pressured, and that can result in delays, finding other doctors, etc.

Look at all the test's recommended and come up with viable reasons that you need each of them (as Simon stated - the "story"). Don't lie, but "enhance".

Good luck!

[kelkel]

There is a fine line between asking and insisting, the doctor's are there for you, but generally don't respond well to being pressured, and that can result in delays, finding other doctors, etc.

Yes, eloquence is key.

[KurtMiles]

95% of failed goals are diet related. Why? Because lifting and working out is fun. Not eating crap, prepping food and all that junk isn't.

Contrary to popular belief you can build muscle and drop fat mass at the same time. That is the primary mechanism. Again it's all diet related, and not damaging your metabolism with crazy fad diets or excessive amounts of cardio.

I hate the word diet, It implies a short term change in your eating habits. But your diet or "eating habits," must be consistent and a routine. Just like your exercise program.

You will have to see what nutrition plan works for you. There are tons, I follow a low carb higher fat more like a keto diet for example.

I gave always hated the term "diet." It's too associated with pills, fads, and a bunch of baloney backed up by pseudo-science. I wish I could popularize a better term like "nutrition regimen" or "gainz fuel," but I think diet is here to stay lol.