Zero Progress

[Jasin]

Hi guys! This is a first for me. I am new to Forums, and new to working out seriously. But I have some problems, and I’m getting really discouraged. I don't know if this is the right section, and I couldn't find any other posts like this but here goes.

Here the deal.

I have never made any gains. I have been taking it seriously – and by that I mean watching what I eat making a plan sticking to it working hard making sure I get rest etc – and I have gained NOTHING. Over a period of almost 3 months.

Ok so I’ve always been skinny. I am 21 years old next month. I am 6’3” I think I’m like 170lb about 13 n’ ½ stone. I wasn’t expecting much to begin with. BUT something would do! I mean if I gained like 1 inch on one body part, then I would work for 2 years solid with no other questions for just one more inch, because I’d know it was possible. But where I’m at right now I just feel like giving up. I work hard, or at least I think I do. I have muscular tone to my body. I have some Pecs and Abs and Bi-ceps and so on but it’s pretty much “Bruce Lee muscle” I want to make just one gain, have pushed myself to my limit now, and I have nothing to show for it but wasted time, and feeling worse about myself than when I started.

So I’m not looking for any miracle response. I’m, just looking for some advice. I do my training at home, so I have no one for advice. I joined the forum because... well I need help.

Routine:
Mon: (weighted) Abs - Lats/(sometimes) traps
Tue: Chest/triceps - Biceps/forearm
Wed: Lats/(sometimes) traps - Abs
Thur: Biceps/forearm - Chest/triceps
Fri: Legs
Sat: (I'd be lying if I said I didn't pick the weights back up)
Sun: (I'd be lying if I said I didn't pick the weights back up)

I do about 3 workouts for bi-ceps (warm them up first)
About 4 for chest
5 for abs
2 for legs

Spaced out evenly with water in between.

I tend not to go for reps and do till failure every time. I don’t have much in the way of equipment a set of DB’s really but I do other exercises and I like to look up how to use DB’s to work certain muscles. I try to hit the main muscle twice a week, the plan was, if it works then I’ll start concentrating on other muscles to.

BASIC nutrition:
By basic I mean the main meals.

Morning: BCAA + half Whey Isolate Protien (w/milk)
+ Breakfast = eggs and meat or cheese
Extra half of shake

Afternoon: Tuna or some kind of chicken or meat sandwich/ cheese

Workout: Consists of up to an hour.
Before workout 1 BCAA and water then Work out
After workout 1 BCAA Whey Protien shake (w/water)

Dinner: Some kind of meat, Chicken red meat or fish
With the occasional salad with the fish

Night: Milk/cheese (casine)
Read it digests slow

And 2 glasses of water with every meal

Anyways this is getting lengthy, I know my diet could be better, but I have tried, I’d expect to see like even a centimetre growth after all that, but nothing. I loved working out before yesterday it was the best part of my day most of the time.

What am I doing worng?

[Powerlifter0]

'watching what you eat' is probably your let down...where the hell ate the carbs?!

[NU_nutrition_TS]

Two words: OVERTRAINING and UNDEREATING!

No way should anyone train every day including weekends. Muscle 'breaks down' during training and builds up during rest. With your workload and lack of rest days exactly when were you expecting your muscle to grow?

The diet content is not that bad but the quantity is just below par - especially for the volume of exercising you are doing.

Remedy? Six words: TRAIN LESS, REST MORE, EAT MORE!

[roadz]

NU is right. A lot of what you add should also be carbs (I'm my opinion that it)

Also try only training each muscle once per week and see where you get.

[Powerlifter0]

Quote

Two words: OVERTRAINING and UNDEREATING!

No way should anyone train every day including weekends. Muscle 'breaks down' during training and builds up during rest. With your workload and lack of rest days exactly when were you expecting your muscle to grow?

The diet content is not that bad but the quantity is just below par - especially for the volume of exercising you are doing.

Remedy? Six words: TRAIN LESS, REST MORE, EAT MORE!

listen,do it, see the results.

[NU_nutrition_TS]

Quote

And 2 glasses of water with every meal

PS. Regarding the above - bad idea! Dilutes stomach acid and retards proper digestion and assimilation. If you want to get the most nutrition out of your food don't drink with meals only in between. Obviously an odd sip if your choking on something and want to wash it down won't hurt!

[BanZeh]

Added to that I think a gym would help in the long run also as you'd be able to do alot more exercises than you can with just dumbells.

[Jasin]

Thanks for the incredibly fast response guys. Less training, more rest, less water at the worng times, more carbs. Got it.

I can explain why I train so much, although the explanation is useless I'm aware. I just think when I'm not lifting nothings happening. I am planning on getting alot more equipment soon. Once I started making the tiniest bit of progess a Gym was the next step.

One question though, Carbs, what's good for getting those? That might seem silly but I just googled it, and all I got was LOW CARBS LOW CARB DIET LOW LOW LOW! I'm like wth?

[Powerlifter0]

Quote

Thanks for the incredibly fast response guys. Less training, more rest, less water at the worng times, more carbs. Got it.

I can explain why I train so much, although the explanation is useless I'm aware. I just think when I'm not lifting nothings happening. I am planning on getting alot more equipment soon. Once I started making the tiniest bit of progess a Gym was the next step.

One question though, Carbs, what's good for getting those? That might seem silly but I just googled it, and all I got was LOW CARBS LOW CARB DIET LOW LOW LOW! I'm like wth?

not just carbs but more food in general mate...

brown rice, spuds,oats,lentils...

why spend the money on more equipment when a gym has it all for a small fortune a month...and more motivation, and also more info from the bigger guys?!

Check out the thread named ''77kg > 83kg bulk for British'' I have some good diet days in there, some are a little weird and unplanned due to college commitments, but some are good in way of fats/carbs/proteins & kcals.

[NU_nutrition_TS]

A large number of people here - and in the bodybuilding world in general - think carbs have some magical property that builds muscle. I personally think it is ridiculous.

Muscle is made from protein. The body also needs energy to build muscle. That energy could come from carbs or fats. In the post workout recovery phase the muscles preferentially use fats for energy to build muscle tissue out of amino acids. The body can make its own glucose - the only carb that matters. Eating large amounts of carbs have negative consequences for health generally. Your choice!