Busting my ass in the gym but have made zero progress. What am I doing wrong?

femaledoglover6 · 2020-03-28T06:53:23+00:00

Tbh with cutting I had similar issues until I started doing high intensity cardio, Muay Thai and BJJ specifically. Once I did that and kept my diet the same at a 500 calorie deficit, the fat started shedding off. Lost 15 lbs in 3 months

justforgigs96 · 2020-03-28T09:42:17+00:00

You’re not being specific at all.

I bust my ass.

Are you in a deficit? Are you losing weight? Are you tracking your weight loss over time?

If you can’t give these basic details, idk what the point is of shitposts like this.

KingGerbz · 2020-03-28T07:38:58+00:00

How long have you been ‘busting your ass for’?

Ed4all15 · 2020-03-28T08:18:24+00:00

Probably either not lifting heavy enough, or not getting enough protein. A minimum is 1 gram per pound of body weight, and for you it needs to be more.

redlurker9 · 2020-03-28T08:36:28+00:00

How long have you been doing that for? If everything is perfect, diet, training, rest, and you don't see progress, get your T levels checked.

m0rty1g · 2020-03-28T09:45:39+00:00

Weigh yourself daily, add the numbers and divide it by 7. Use that number to compare with. If youre not losing weight you should eat less or be more active.

You wont grow muscles in this phase.

Lostfate09 · 2020-03-28T10:11:29+00:00

You said you want to get stronger but your main priority is fat loss.

To get stronger and bigger you should eat a calorie surplus and focus on compound lifts, (Squats, Military Press, Deadlift, Bench Press) increasing the weight slowly over time.

For fat loss I would stay in a calorie deficit and focus on HIIT (High Intensity Interval Training)

If you want to do both at the same time, I personally would do.

Monday : Full Body Workout (5x5 - Squats, Mil Press, Deadlift, Bench Press, Dips)

Tuesday : HIIT Workout

Wednesday : Full Body Workout (5x5 - Squats, Mil Press, Deadlift, Bench Press, Pull ups)

Thursday : HIIT Workout

Friday : Full Body Workout (5x5 - Squats, Mil Press, Deadlift, Bench Press, Dips)

Saturday : Rest day

Sunday : Rest day

LeatherBoundWisdom · 2020-03-28T15:58:59+00:00

I like a bit of high intensity cardio, it curbs hunger and physically feels energizing. My guess is it starts up your metabolism which has slowed because of the calorie deficit. If that also doesn't work, you just start cutting calories till you lose weight.

inbredostrptw · 2020-03-28T22:15:15+00:00

Just lower calories by 200 every week until you’re losing weight weekly

Title	Busting my ass in the gym but have made zero progress. What am I doing wrong?
Author	propanex3
Upvotes	1
Comments	14
Date	March 28, 2020 6:47 AM UTC (4 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/fqf3k4/busting_my_ass_in_the_gym_but_have_made_zero/
Archive Link	https://theredarchive.com/r/askTRP/busting-my-ass-in-the-gym-but-have-made-zero.358014 https://theredarchive.com/post/358014