ive been going to the gym pretty aimlessly for a year, doing the same exercises. Stair stepper, dumb bell exercises, lat machine, chair crunches, squats, etc. Most recently I added cable crunches (which i look pathetic doing) I have made almost no progress and im starting to get frustrated.

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I have gotten slightly stronger but still cant bench or overhead press for shit. I should mention there have been periods for a month or 2 at a time I didnt go to the gym, and the days I go are inconsistent, i try to get out 2-4 times a week (try to aim closer to 4 but sometimes its only 2) and its usually just whenever I have time monday-friday, sometimes a saturday if I feel like I didnt accomplish as much as id like to and have a free saturday morning.

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i've barely made any progress. I haven't really lost or gained any weight. I'm still 5 10 165-168 lbs and like 17-18% body fat. I want this to be the year I get in good shape and i'm done fuckin around. I cut off the booze and weed. I started changing my diet, i started trying to eat more chicken and fish, brown rice, broccoli, beans, etc. I've cut the fast food down to a minimal. I've been trying to get 8 hours of sleep a night but its hard with my schedule, i gotta be up at 5 am.

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Anyone have any advice? I'd like to have abs and a bigger upper body by the end of the year. i dont have money for a personal trainer. i've read the fitness subreddit, i dont really know what to do or where to go from here. I'd like to start a split next week, im at a point where i dont really know if i should be trying to lose or gain weight.