1 Attachment(s)
Giving up - No results from years in gym. Any advice?
Hey guys,
Sorry for a lot of text.
I'm starting to get whiny and loose the feeling of hitting the gym at all, which used to be the best thing in the world for me.
The reason is that I don't see any results, and haven't for the last 2-3 years.
Neither in strength, nor size.
So I'm clearly doing something very wrong.
My stats are:
29 y.o.
185 cm
85,4 kg
Around 15-20% bf (self estimate)
Cycles:
2 horrible cycles a couple of years ago, and two relatively successful (could have eaten more).
Had plans to jump on it again but haven't touch any compound in 1.5-2 year.
Last diet:
Went on a crazy spree of 300g brown rice, 1 kg chicken breast and vegetables spread out on 3 times a day.
+ 1 PWO, 1 Proteinshake w. fatfree milk a day + 1 creatine/ bcaa drink.
Sometimes a soda when energy is too low.
Result after 1 month: Lost both muscle-size and fat. Looked rly skinny.
No increase in anything.
Seems that if I go above around 3000 kcal, I get lower stomach fat FAST (nowhere else). And lower, I loose both size and fat.
Gym-routine:
I always train hard, often harder than most in the gym.
My stamina is high which makes me have less need for rest and often go on supersets. I love going to failure in almost everything.
And I love to focus on contraction to rly press that blood in. Exercise around 45min - 1 hour.
I want it to hurt, but not so much that I risk injury or fatigue so I can't keep going.
Live stress free and sleep 8 hours/ day.
Normally (may differ):
Monday: chest/Core/Triceps
Tuesday: Shoulders/Core/Biceps
Wednesday: Legs
Thursday: Rest
Friday: Back/ Core
Saturday: What I want to grow more/ Core
Sunday: Rest
Often 3-4 exercises for bigger muscle-groups and 1-2 for smaller.
Often 4 sets of each with high reps to failure for 4 weeks, then 2 weeks of less workout days/ heavy 1rp max and 3x3 lifts/ more rest.
I say normally bcus I have 2 bodybuilders trying to help me with various programs and diet these last 2 years.
They say that they grow on less and that I've been doing what they say correctly.
I always jump between 85-89kg.
And I haven't managed to reach a new PB in a long time in anything.
My PB's (1rp max):
Deadlift: 230 kg
Squat: 120kg
Front Squat: 95kg
Military press: 90kg
Bench: 120kg
I will put a picture as well so you can see my current look.
Any help is MUCH appreciated since I'm getting low self-esteem of this.
Any critique, advice, hate, don't care as long as it might put me towards the right path. :)
Attachment 168946
Picture is in a relaxed state