I'm f!"#¤% frustrated

[FrexFlax]

Hello fellow ironmen and women. I just signed up as you may see. I'm looking for some information and maybe end up getting better results than i have so far.

I'm very frustrated about mt progress. I have been working out for 2 years and i don't really have anything to show for. I have always been dedicated and been very consistent with my diet.

Looking back a year from now, my weight was 62-65 kg, And today i weigh 63. This makes me ashamed of myself. What the hell is wrong with me?! Why can't i progress?


I was suggested that i should bulk after last summer, And i did for 4 months. The reason i stopped was that i wasn't very impressed by the results it gave me. The bulk wasn't very ...good. I gained about 4 kg fat and 0.5-1 kg muscle i believe. I did a bodycomposition scan in june 2010 which said that i had 61.8 kg fat free mass and 2.3 kg fat mass, And now in march, another scanner(older etc), said 62.4 fat free mass and 10.1 kg fat mass.

So in early april i decided that i should get rid of the fat and started cutting back on my calories, I started at a very low deficit and i could see -SOME- small results(a more visible vein), But nothing really noticable. I did that until may(16th may), As i was getting no more results from the calorie deificit i had, I cut back more (from 2700-2500 to 1800 ). I now have a loss of 4 kg's since April 30th.

What i really want is to become a top bodybuilder. But i am far from that the way i am now. I'm trying but i don't know if am doing the right things. It could be that i am very picky and have some problems regarding food, But i do whatever i need to get to where want. I just need to know WTF i need to do!

My age is 18 and I'm 63 kg(140 pounds) on 175 cm(5 '9).


I have a list of how i have been eating if anyone is interested.

My macronutrient intake have been somewhat like this:

Date: KCAL/C/P/F

01/04/2011 : 3346/122.4 g/454.6 g/85.5 g
25/04/2011: 3009/57.6 g/430.5 g/73.8 g
01/05/2011: 2773/53.2/430.9/58.6
25/05/2011: 1795/37.0/235.0 g/51.5 g

My carbohydrates have been as low as 1.9 g but it usually was somewhere between 2-50 g

Regarding my workout experience, In January 2009 i started working out twice a week with a 'wimpy' program as i would say myself, it basicly consisted of benchpress, leg extension, leg curl, lat pulleys, bicep curls and situps. I then did that for 1 year i believe. I then asked the trainers at my gym for some changes since i didn't see much progress really. They just added some more chest and some shoulders. This was at the time where i did the first bodyscan, So they also gave me a little help with my diet. I started eating 800-1300 calories more since i was kind of on a cutting diet when i was trying to gain muscle mass. It worked pretty well, I didn't see any gains in either muscle or fat really. I then got told that i should start doing more compound movements(Squats, deadlifts, barbell rows) which i started doing after the summer of 2010. I have been doing this now and i am still stuck at where i was one year ago.

doing 1-2 40 minute bicycling sessions per week since late april. I've noticed the low carbohydrate intake as i have been kind of slow at times with little energy.


Well, I thought i'd just try to ..get something out, Somewhat a rant with an ask for some help.

Thank you for your time, FrexFlax.

 

[EarthRider]

I always encourage everyone to persue there dreams. And I hope one day you prove me wrong. But genetics play a huge roll in bb. Unfortunetely I don't think if your 140lbs and been training for two years, I would say you don't have the genetics to one day be pro.

I hear great things about the 5x5 workout. Plus eat lots of food.

Also, your carbs are low. Start eating more healthy carbs too

 

[CoBra666]

take ur genetics and stick it in a hat, and go fuck that hat balboa lol. they can be a bitch but when ur ready there are always ways to get around genetically retarded ppl. ur current routine and diet needs to be posted bro, so we can pickup apart and fix it. there are many misconceptions out there that ppl still believe. u could be one of them. u do seem actually somewhat educated for an 18 yr old (oxymoron? lol) understanding macros and whatnot. now id say ur first goal is to start eating like a normal person. u cant eat 1300 cals a day or whatever u wrote. adjust your diet for the meantime to 40% protein/carbs and 20% healthy fats. protein intake should be a minimum of 1 gram of protein per pound of lean body mass. repeat : minimum. minimize salts/sugars/grease/garbage and anything that god didnt make. here is a good diet guide for starters by one of the good mods around here

http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

you want to get big, then dont worry about calories just eat. eat big and clean. for training start off with rippetoes 5x5 for now.i dont have a link so u gotta google it. its very very basic, but a great starter. it focuses on basic compound movements. when you get comfortable with this after a couple months and are noticing good strength gains you can always add to it or post back in the workout forum and get help, or a new workout altogether. but u can do alot with this. after you do the actual program u can add in a bb curl on let say the A workout, on bench day start doing some tricep and chest isolations. on overhead press day add in some shoulder isos. etc. master the basics and start adding or move onto say bill star 5x5 or something else u find u like. i am a large fan of the 5x5s tho. they are great for strength and size. after workout start doing fascia stretching

DC Extreme Stretches

this stretches the muscle lining i believe and allows the muscle to grow, kind of like having ur hand in a metal gauntlet. it will never grow if something is restricting it. but start with that info. post diet/routine when have time. and kill the compound movements. squats and deadlifts are where its at boi

 

[EarthRider]

you don't think genetics play into being a top bodybuilder, come on man where have you been

 

[CoBra666]

actually dont minimize the bad shit like sugars and salts, eliminate them. also start with your basics like a good multi vitamin, vit c helps recovery, krill oil for your joints, i also take a gram of cayanne every day. good for digestion and blood circulation. u could take creatine for muscle energy but i never use it and dont find it to be that important. also dont cut and bulk at the same time. its much harder. first get big. build muscle mass and lots of it. then when u are big. worry about cutting afterwards. but if u do eat right and workout hard u wont become a fat piece of crap. u just might not be as cut as u want to be. but then again your young and your metabolism is prolly thru the roof still

 

[CoBra666]

genetics does but but with enough stuff u can still do pretty damn good

 

[EarthRider]

ok, well he said hent wanted to be a top bodybuilder. at 140, i don't see it. yes he can put on some good weight no doubt. so you can take that and put it in a hat and lol

 

[CoBra666]

i understand his goal is to be the best there is, not the 42 best. so firstly im trying not to crush his dream. but at 18 i was about 5 pounds heavier than him, and althoug my training and dieting were retardly wrong i couldnt get passed that, whether it be fat or muscle. im not 18 anymore and im nowhere near 140. could i have been a pro bber with proper everything if thats what i wanted. no damn idea. my undoing would be discipline. but i dont see whynot. i wouldnt be arnold at 19 years old. but i refuse to believe he was all natural. unless he started weights at 6 years old

 

[EarthRider]

I told him to prove me wrong.

 

[CoBra666]

i had to edit that to say i wouldnt be arnold at 19, just incase u noticed i wrote that. i think its possible he could prove u wrong if he start doing things right from now on. although i believe even with good genetics it will still be hard to be a top bber. all i can say is frex work hard, start dieting and training right and you never know what can happen. if arnold didnt diet correct or workout properly he wouldnt be were he was. so start now

 

[FrexFlax]

It's nice to see all these helpfull replies

My current workout routine is like this:

10 minute warmup (bicycling)

(I believe the weights range somewhere between 45-65 1RM, I do have 1-2 warmup sets on the compound movements)

day1:

Situps: 3x30
Hyperbackextension: 3x15
Squat: 5-6x5-8
Benchpress(Close grip): 6x5-8
Stifflegged Deadlift: 5x5-6
Tri-set:
DB shoulderpress(sitting): 3x8
Good mornings: 3x8
Lying tricep extension w/EZ bar: 3x8

Day2:

Situps: 3x20
Hyperbackextension: 3x12
Squat: 5-6x5-8 (the weights are somewhere between 45-60 1RM)
Tri-set(the triset method is used for the 4 last sets of the benchpress and the incline benchpress)
Benchpress: 5x5-8
Incline benchpress: 5-6x5-6
Barbell rows: 4x8
Preacher/bicep curl: 4x8

Deadlift: 6x5-6
Standing shoulder press: 5x5-6

Day3:

Situps: 3x20
Hyperbackextensions: 3x25
Squat: 6x6-8
Benchpress(medium grip): 5-6x5-8
Deadlift(wide grip): 6x5-6
Tri-set:
Good mornings: 3x8
Dips: 3x8
Pullups: 3x6


I have one day rest between each day, It's on these rest days that i do the/those 40 minutes of bicycling.

My diet varies but i believe it to be very clean, But I'm surely open for suggestions for improvement.

My diet consist of: Tuna, cottage cheese, protein powder, shrimps, salmon, cod, chicken, low fat soft cheese, basa, trout, eggs, olive/sunflower/canola oil, flax seeds, wholegrain rice, rolled oats(i haven't found steelcut one's), raspberries, strawberries, broccoli, spinach, soy sauce and water(not that it has any calories or anything..).

It's mostly been tuna, cottage cheese, protein powder, shrimps, salmon, trout, oils, chicken and some: oats, raspberries, flax seeds, low fat soft cheese, wholegrain rice, spinach, broccoli and soy sauce lately.

I stay between 0-18 g sugars, coming from raspberries/soft cheese/cottage cheese/kli mostly, each day.
Fiber is 3-35 g each day depending on if i use kli or not.
Saturated fats is between 9-25 g per day.
Sodium is 490-590 mg each day, I've added some soy sauce to my diet due to not having enough sodium in the diet. (I found out that the daily minimu was 500 mg).
Cholesterol intake is 115-400 mg.

I also count and measure all my intake. I try to keep track of the calories i burn too, But it's not as easy as counting the intake. But i try to.

I do take a fatty acid supplement and some multi vitamins.

I kind of want to cut more bodyfat, But I'm starting to get to a very low weight which i don't like much. All i want is to progress as fast and best as possible towards becoming a bodybuilder.

I like to learn and help others, But I'm not very confident when it comes to teaching others what i know/read/have heard etc. I'm just saying that i really like to learn about exercise, nutrition and other subjects evolving exercise/strength training/fitness/bodybuilding.


Balboa29: Maybe i should mention that i gained 25-30 kg between summer 2009 and summer 2010. I have also grown 8 cm since that time. I was mentally unstable and had the wrong view on things, food was among those things, which led to me becoming severely underweight. But I'm much better now, Both mentally and physically. I don't believe that my genetics have me doomed as scrowny and small.

Let me know if i forgot anything.

Thank you all for the great introduction and for replying

 

[J Nicholas]

On the motivational side of things, being able to persevere through frustrating times with little or no progress is one of the things that bodybuilding is all about. If you get frustrated and quit, then it will have been all for nothing and you'll never get to the point where your routine IS working. You aren't just gaining nothing, you're developing your ability to stick to a routine without having to use willpower, which is a HUGE asset to have. Forget about genetics and shit like that, its nothing that you have any control over. Your course of action is always going to remain the same: Keep tweaking your program until you start to see forward progress, then tweak some more! Frustration is the number one killer of bodybuilders.

 

[drumwhore]

Hey mate, I understand how you feel. I used to be 62kg at 5'10". But I kicked it's ass, now 81kg, still not huge but a big improvement. Check out Vince Delmonte's program for hard gainers, it helped me. It's called No Nonsense Muscle Building. And no I don't work for him,

 

[Ollie199090]

Hey man I know how you feel. At 18 I was 9.5 stone. I'm now 20 and I'm only around 10.5 which is about 65kg same as you. I've just started my first Propper bulk though so good luck to YOu mate I hope we both get to were we want to be!

Posted with my Droid EO Forum App

 

[CoBra666]

SL's split workout below. also anything using body weight is a waste. start adding weight to those situps and hyperextensions. doing endless reps is just a cardio workout. and u need to be doing more than 46-65% of your 1rm. i do the 5x5 linked below. the point of the 5x5 is to add more weight every week till you can no longer add weights to any of your lifts, then you take a deload week and start over. i do it so that my 5RM max is hit on week 4, after adding 5-10 pounds per lift every week as explained in the link. then you keep going for as many weeks as you can adding weight each week till you plateau on all ur lifts. really does work great. usually get a few weeks past my original 5RM every time

http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html

i personally am currently using the first routine on this link bill star 5x5 power routine. it is working great for me. the link fully explains everything.

Bill Starr 5x5 - Starting Strength Wiki

 

[FrexFlax]

Hey mate, I understand how you feel. I used to be 62kg at 5'10". But I kicked it's ass, now 81kg, still not huge but a big improvement. Check out Vince Delmonte's program for hard gainers, it helped me. It's called No Nonsense Muscle Building. And no I don't work for him,

Thank you for your reply and your advice.

How did you gain those pounds without gaining too much fat? How long time did you use to gain the pounds?

 

[drumwhore]

It took me about 15 months to get to 81kg, but I gained over 10 kg in the first 6 months, my weight went up very quickly. I did gain some fat but also a lot of muscle and strength. I could never put on weight until I started really eating A LOT. Try starting by doubling everything you eat and don't worry too much about putting on some fat at first, you can cut fat later which is what I'm doing now....

 

[SouthernLord]

GOMAD

Gallon of milk a day

Work up to a gallon of whole milk everyday on top of your normal diet.

 

[EarthRider]

GOMAD

Gallon of milk a day

Work up to a gallon of whole milk everyday on top of your normal diet.

omg is that a lot of milk, you don't get sick of it.

keeping our farmers happy though

 

[SouthernLord]

Lol

I don't drink milk all that much. If I was 140 pounds and in need of some mass this is what I would do though.

 

[SouthernLord]

You should probably look into needto's better bars as well. They are very nutritionally dense and will definitely help to add mass.

http://www.needtobuildmuscle.com/store/Snacks-amp-Meal-Replacements/Better-Protein-Bars-p18.html

 

[FrexFlax]

SL's split workout below. also anything using body weight is a waste. start adding weight to those situps and hyperextensions. doing endless reps is just a cardio workout. and u need to be doing more than 46-65% of your 1rm.

You can NOT post a message with links, website address in it before you have 25 posts (At the moment you have 3 posts). Please remove the website address in your message and resend

Regarding the bodyweight exercises, I do use weights for the hyperbackextensions. But i haven't used any weights so far with the situps.

 

[CoBra666]

add more weight, id be in the 5-8 rep range. same goes with dips and pullups. add weight to them