Help brahs...
Current pic is me after about 3 years of lifting and eating correctly. I'm getting depressed as fuck because I've made no noticeable progress since last year. I'm 167 lbs at 5'10 and still look dyel from many angles. I've been running PPL for 5 months now and my current lifts are pathetic for how long I've been training. Are my genetics just shitty? Will I be a beta low test faggot the rest of my life?
Currently my lifts are all stalled at:
Flat Bench 205 lbs 3x5 (PR 225 x2)
Squat 235 lbs 4x5 (PR 275 x2)
DL 295 x3
I always hover around these lifts then am forced to deload and have to work back up to them after many weeks. Please help fit, how do I get out of this rut?
Body dysmorphia
>>35386225
Post ass
>>35386225
How many calories are you eating daily? I would suggest tracking your macros precisely for a few weeks to a month. People who lift (especially former skellies) tend to overestimate how much they've eaten.
Your deadlift would indicate that you're not eating properly. You should easily be at 405 after 2 years of seriously and consistent lifting and dieting.
>>35386225
your bench is 225 but your diddy is 295? and squat is 235?
u sure you're not running 7 days of bench and triceps? those numbers make no sense.
what kind of volume do you do across an entire week? can you give an example of the exact weights and reps you do?
>>35386255
I track calories and protein daily, but not carbs or fat. I get nutritional info either online or from the food labels. I eat around 170 g of protein a day and 3500 on lifting days, 2600-3000 on rest days (PPL is 6x a week)
Also I started deadlifting last January so it was the latest lift I added.
>>35386265
>3500 on lifting days, 2600-3000 on rest days (PPL is 6x a week)
those numbers are certainly wrong unless you're currently turbo-bulking or do a lot of cardio
>>35386225
hmm, im not really running any special routine and im stronger than you lifting for ~6 months.i workout every other day and do 3x5 compound lifts like bench rows etc. just eat more and possibly train more often. also try creatine
>>35386265
>I track calories and protein daily, but not carbs or fat. I get nutritional info either online or from the food labels. I eat around 170 g of protein a day and 3500 on lifting days, 2600-3000 on rest days
I don't believe you. I'm 6'3 185 pounds and when I was consistently eating 3000-4000 calories a day I went from 185 to 200 lbs in two months.
This is the type of stuff I ate. There's no reason why you shouldn't be gaining strength and weight much faster than I did considering that you look shorter.
>>35386261
On push days I do:
Bench 3x5 205
OH press 3x5 105
Incline BB press 3x5 155
Tricep extension 3 x 12
Dips 3 x 12
On pull days it's pull stuff plus DL. For DL I warm up to my working set then do 5x3 of it (so 5x3 of 295 for example)
On leg days:
Squat 235 4x5
Leg press 3 x 12
Calf raises 3 x12
>>35386285
I dunno what it is mayne. I write everything I eat down religiously but I tend to lose weight pretty quickly if for example I spend a week at my parent where I don't get as much food in me. The most I've ever weight was my bulk last winter where I was 175 lbs eating 3500 cals a day but I shed that weight super quickly once I returned home from a 6 month internship
>>35386289
this kind of routine can only do one thing: max out your strength by training your cns, then you plateau.
you need significantly more volume.
you don't need to bench 90% of your 1RM to make progress, heck that's basically anti-progress when your plateau'd.
try getting 10 reps at 70%, 8 reps at 80%, etc.
do you do a warmup for bench?
how many minutes does your entire routine take? 20? 25?
replace ohp with lat raises for now, make sure you hit front/side/rear x10, then return to ohp in a few weeks
>>35386328
If he's benching it for 3x5, it sure as fuck ain't 90% of his 1RM.
>>35386328
Each workout day typically takes around 50 minutes to an hour for me. I rest a lot during the heavy compounds, maybe like 4-5 minutes.
Would you also suggest possibly alternating flat bench with OHP as my first compound movement on push days? So I can focus on developing shoulders more?
>>35386337
>If he's benching it for 3x5, it sure as fuck ain't 90% of his 1RM.
see op >>35386225
>Flat Bench 205 lbs 3x5 (PR 225 x2)
>>35386321
Post a typical day of eating looks like for you.
>>35386225
As you're saying; genetics
Also; this looks close to natty limit. Good job if it is.
Shit will just take time.
you hit your natty limit, congratulations. /fraud/ general is waiting.
>>35386348
>So I can focus on developing shoulders more?
depends on your goals, a bodybuilding approach would think it's ridiculous to not do lat raises. you'd be surprised what a 20-25 lbs db can do.
ohp might be limited by your back considering your DL is so low
>>35386370
>Also; this looks close to natty limit
You're an idiot. This is nowhere close to anybody's natty limit. And I'm not saying this to knock OP's physique or necessarily say that I have a better one at the moment, but there's much room for improvement.
>>35386359
Morning:
Cup of OJ
Banana
4 eggs
Lunch:
Chipotle bowl (I get this literally every day)
Dinner:
Usually 8 ounces of ground turkey with 3 cups rice and veggies
In between meals I eat snacks to meet the rest of my caloric/protein goals. Usually they are a combination of:
Cup of oatmeal
Cup of rice with filet of salmon and veggies
Peanut butter sandwiches
Cup of cereal
More bananas
Frozen burritos from trader joes (2 burritos = 800 cals 40 g protein
You have the stats of someone who has been lifting for over a year. Did you do SS for like 2 years?
>>35386419
Never did SS. Fucked around a lot the first year because I had no idea what I was doing (used the smith machine for all my compounds and did a lot of isolation work lol). In fact I didn't even touch a BB at my uni gym until about a year in because I was too intimidated. Then I found a gym bro who taught me a lot and I was doing full body workouts every other day. Then I switched to candito's upper lower split. Now PPL.
>>35386419
>>35386448
Also I was 135 lbs when I started and I have chickenshit wrist measurements at 6.4 inches. My ankles are like 8. I feel like I have a naturally narrow frame which holds me back somewhat...
>>35386459
I would say increase your volume and focus on your shoulders and arms. They seem to be the most lacking.
>>35386385
Man, you're totally right. My bad. You are the limit.
OP said that after a bulk in his second year of working out, he was 175lbs. Going by this I tought he started as a dyel and thus looking like he does in the first post would be a decent achievement after three years natty (as said from dyel, if it's not from dyel then your point is far more valid).
Going just by OP's pic and no information, I'd go by my anecdotal evidence and say that everyone in my gym that have looked "better" over the years, also tend to do sets without shirts on infront of the mirror. Now, who does this shit? Roiders. From 16 y/o bench pressing over the national record in their weight class to bodybuilders.
Also, just so we can agree, OP is not close to THE natty limit, but it's a nice start.
>>35386275
>>35386285
Not OP but I'm 157lb and my maintenance is about 2750, so bulking on about 3100 at the moment. Gaining half a pound per week so his calories are reasonable. However it's pretty ridiculous he eats less calories on rest days.
>has one day off from meme PPL per week
>literally a day dedicated to recovery
>slashes calories by 500-1000, inhibiting his body from recovering properly
>>35386642
>Not OP but I'm 157lb and my maintenance is about 2750, so bulking on about 3100 at the moment. Gaining half a pound per week so his calories are reasonable. However it's pretty ridiculous he eats less calories on rest days.
no, it's not
you simply can't count
>I'm 157lb
are you even remotely lean?
your bmr is probably 1500
what burns the additional 1250?
do you do any cardio?
>m'lifting
>m'hiit
sure sure, you lying fat fuck
your maintenance is more like 2200
quit lying to yourself
>>35386225
you look fuckin good bra
>>35386642
>157lb and my maintenance is about 2750, so bulking on about 3100 at the moment
fucking estating low IQ turbomanlets...
>when will they learn
>>35386747
>no, its not
>you simply can't count
but it is anon, pic related.
I'm 157 because I've always found it difficult to bulk, because my maintenance is puzzlingly high. About 14%bf at the moment. Track all my macros in myfitnesspal too.
>>35386771
5'10 king of malets anon.
105kg bench, 157.5kg squat, 180kg diddy btw.
>>35386225
You are overloading yourself. 3x5 is fine but you have to deload right now. 3x5 assumes you're lifting 70/80% of your 1 rep max. You're lifting around 90%, this would mostly tax your CNS and is not optimal for muscle growth due to recovery time problems. Take a deload to 70% of your 1 rep max and work from there.
>>35386781
yeah, you suck at counting calories.
>difficult to bulk
you can't bulk because you suck at counting calories.
>157 lbs
>5'10
>14% bf
so you're probably: 5'8, 18-20% bf, 160 lbs
turbo dyel
>105 kg bench
i dont believe that shit for one second, lol
if you're gonna lie, at least have some idea about where you're numbers should be
>>35386781
>105kg bench, 157.5kg squat, 180kg diddy btw.
fucking normie newfags, can't even estat properly
>>35386283
fuck off estatter
>>35386820
>>35386827
>>35386886
Give me 10 minutes, will post webm.
>>35386925
uh-oh, you angered the manlet
>>35386925
i wasnt referring to you i was referring to the troll
but w/e
>>35386820
Nah, legit count everything in mfp.
>turbo dyel
Kinda, but I can lift pretty heavy.
link related.
>>35386827
Here you go. Still, 5'10. So kind of a manlet, just not full manlet mode.
Can't find my old webm so here's a video of it.
https://www.instagram.com/p/-MHWurQPK4/?taken-by=slothwayne
>>35386225
Stop.jacking off.
Your right trapezius is way more developed than your left. I wonder why
If you want to progress further, stop fapping. Avoid 4chan if necessary
Good luck
>>35386225
you were never meant for this, give up now.
consider suicide
you're fuckable but if it's really bothering you then just roid or something, it's almost 2016, who gives a shit about being natty as long as your shit doesn't get seized and you don't go to jail
>>35386225
I have the same problems as you op. After some years i just couldnt go any further. Especially my lifts didnt go up anymore.
But hey, maybe we reached our genetic limits without shit ton of dedication and effort, its just not possible to reach any more progress.
But for me, im fine with it. I go to the gym, working out, already looking better than 90% in it (except roidfags).
So maybe just chill, be happy about the gains you achieved and keep it this way.
Pic related: Me. the last pic is a year old, but i look exactly the same right now.
>>35387129
Shieeeeet....I'm envious of your strength gains anon. Guess I really am just a low test beta :(
>>35387130
Might be a fisheye effect from my shitty camera. My traps always look a lot bigger in photos than irl
>>35387220
T-thanks but I have a phobia of needles
>>35387239
Mirin proportions anon
Hope I can at least look as good as you one day
>>35387239
Your legs are lacking bro. What are you doing
>>35386806
Could you explain this in more detail? What would a weekly progression look like then for 3x5 PPL?
>>35387384
I'm willing to bet it's your calories anyway (I'm the 4pl8 guy). Assuming you aren't completely trashing your CNS by going to heavy on your working sets, track your calories and eat enough to gain about half a pound per week.
>>35386225
does every weakling have a bigger chest than me these days?
>>35387239
You are afraid to eat m8, that's why you stalled. Staying around 10% bf all the time might look good, but it's not gonna let you progress indefinitely.
>>35387381
lacking by fit standards, i know. But im okay with a 150kg squat, besides i wanna look athletic, not bulky.
>>35387418
funny, i thought the same. i did a 4500kcal bulk for 12 weeks. i got fatter, but none of my lifts increased.
Maybe i did something wrong. But im fine with my body, besides its just a hobby.
>>35387465
>funny, i thought the same. i did a 4500kcal bulk for 12 weeks. i got fatter, but none of my lifts increased.
Your programming is shit then. You should even be able to gain strength without gaining weight. Hell, you can even gain strength on a cut.
Post more pics OP
>>35386820
>>35386827
get rekt
Fuck, I find this very weird.
OP, why not incorporate other types of training too. You never know what will happen. For some reason I busted past a serious plateau by doing rigorous mobility work and bodyweight training (L-sits, handstands and the like)
>>35386289
nigga you press less than me and ive been lifting 5 months on a cut. what you doing son
>>35386225
>3 years
>those lifts
I'm stronger than you after only lifting for 10 months.
Try doing a real strength program and see if that helps.
>>35387465
Whats your routine/diet? lookin bretty gud
>>35386405
>Chipotle bowl
Recipe?
>>35387239
Nice job, man.
Routine?
>>35387465
>i did a 4500kcal bulk for 12 weeks. i got fatter, but none of my lifts increased.
Time to switch the program then lad.
>>35387482
>Hell, you can even gain strength on a cut.
Now this is being overly optimistic desu
>>35388191
>Now this is being overly optimistic desu
b-but I've done it
>>35388228
Well and what were your lifts at the time? Pretty low probably...
>>35386225
Kek, thanks for the confidence boost brah
In all seriousness, you look pretty fucking good, don't worry about the numbers mang
I lift more than you on all of your lifts after 4 months, but I look like shit.
>>35388239
I suppose they weren't that high tbf. I'm this guy >>35386781
Think my lifts were about 97.5kg bench, ~147.5kg squat and ~165kg diddly.
>>35388092
>>35388104
More, maybe?
>>35386337
205 is 80-85% of his 1RM
>>35386781
Your maintenance is 2750 kcal with 157lbs? lmao your body is the epitome of ineffectiveness. Some hundred years ago you would have never survived, in fact your parents probably would have killed you since you're such a waste.
>>35388409
Thanks bruh. Makes cutting easy though.
Have mild IBS as well, so that could be fucking me up.
>>35388409
>>35388448
>tfw fairly slow metabolism and crazy appetite
I envy you people so much
>>35388092
>>35388104
hnnnnnnnnnnnnnnnnnnnnnngggggggggggggggggggggggggg
>>35386265
170 grams protein is too much
Go for 120-130 and increase fat/carbs
>>35386225
Femanon here, you look sexy as fuck and women want to lick you.
>>35390575
Yes, right, you're a woman
>>35387825
whats wrong with his lifts mines are the same minus the bench
>tfw shit bench
life is suffering breh's
>>35386225
Youre pretty big just too fat
Ppl is a meme
>>35390731
His bench is pretty good but is still expected to be higher, around 225 for 5-8 reps, for his weight and time lifting
His squat is bad and his deadlift is embarrassingly atrocious
>>35390575
fuck off gayboi, /fit/ females are notorious feminazis
>>35388448
>Have mild IBS as well, so that could be fucking me up.
nah, i'm sure he simply fails at counting his calories
>calls bullshit on his bench
>links picture of some skelly DL
k
>>35387239
yo height and weight?
I look like this after a little more than a year of lifting, should I start roiding now if this is the nattly limit?
>>35394928
Post pics
I'm sure you have still have a few more years of gains to enjoy but you're probably past the noob gains stage so you'll see slower progress.
>>35394928
>nattly limit?
u fucks have no idea what this is
shit diet
shit routines
shit lifts
stalling
plateau
>b-b-but 2 years
"natty limit"
