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.
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Originally Posted by username101
