following a solid lifting routine and not seeing any progress. What the hell am I doing wrong?

blr1998 · 2019-01-04T00:58:32+00:00

from my experience, stress and lack of sleep are the two worst enemies of gains. Also diet is major, so maybe elaborate more on what foods you're eating and at what time.

Also I should mention - strength and weakness are about form.

MisterRoid · 2019-01-04T03:45:11+00:00

You said a goal is fat loss. Are you cutting? If so, don't expect to get strong when you are on a caloric deficit... You have to eat enough to get stronger. There's no way around that. So decide whether you want to lose fat or build muscle and then focus on one thing at a time.

And yeah, getting your testosterone checked is always a good idea. If it's low progress is going to be slow as hell no matter what you do.

duskyMonk · 2019-01-04T01:15:59+00:00

You're doing an intermediate program when its clear that you are a novice. By design, intermediate programs have slower progress than novice programs because intermediates cannot progress as quickly as novices.
What are your goals? Based on your comment about 15 year olds out-lifting you I would guess strength/size gains. But based on your inclusion of 4 days of LISS, it looks like you're actually trying to lose weight. You need to train with a program that will advance you towards your goals.
Your MFPal recommendation for what? gainz, cutz, recomposition? Again you need alignment between all aspects of your training life.

My 2 cents: It's winter and you're a novice: so its time to make big gains in strength and size. Do a simple novice program that promotes rapid strength adaptation. I recommend Starting Strength or a similar program like the Greyskull LP (Stronglifts 5x5 is also similar, but I think the volume is excessive for the vast majority of novices, resulting in stagnation and injury). Don't do more than one day of cardio a week and eat a significant caloric suprlus (unless you're a serious lardass). Regardless of what program you choose, pick up the books Starting Strength: Basic Barbell Training and its companion Practical Programming for Strength Training. Knowledge of the fundamentals for technique and programming will carry you a long way in the world of iron.

If you've made great progress then by mid-late spring you can change gears. Experiment with an intermediate program, start adding in HIIT cardio, and refigure your diet for fat loss. If you can stick to MFPal eating, then I recommend following this article's suggestions for your macro goals.

360_no_scope_upvote · 2019-01-04T02:16:57+00:00

I guarantee your diet is shit and really some people don't have the genetics to put on slabs of muscle. Track your macros eat a few hundred calories above your maintenance aim for 180+ grams of protein a day.

kcxvi · 2019-01-04T03:01:33+00:00

Not enough intensity, bad nutrition

propranolol22 · 2019-01-04T03:30:55+00:00

Oddly not seeing this mentioned here, get your testosterone checked people, if it's not above 500ng/dL you can expect an impact of rate on rate of muscle gain/fat loss.

There is a reason woman can't have as much muscle as men. Their in the 20-60ng/dL range, were in the 400-1200ng/dL range.

Get your test checked.

throwawaybpdnpd · 2019-01-04T01:06:17+00:00

Do you calculate your calories in vs calories out?

Technically, if you lift heavy and activate your metabolism by running a few times a week....

If you eat a lot/well and sleep 8h a night... You should be getting results!

If not, go get your testosterone tested

Shittybillyall · 2019-01-04T01:11:40+00:00

Track your calories and track your lifts. You are doing something wrong.

Nov51605 · 2019-01-04T01:40:34+00:00

what are your fitness goals ?
Building muscle mass / strength training ?
looks maxing ?
fat/weight loss ?

Difficult_Sentence · 2019-01-04T01:29:13+00:00

Why are you doing cardio for one

Title	following a solid lifting routine and not seeing any progress. What the hell am I doing wrong?
Author	kingkunta231
Upvotes	5
Comments	44
Date	January 4, 2019 12:56 AM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/accjif/following_a_solid_lifting_routine_and_not_seeing/
Archive Link	https://theredarchive.com/r/askTRP/following-a-solid-lifting-routine-and-not-seeing.72468 https://theredarchive.com/post/72468

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