(02-06-2017 08:27 PM)Sisyphus Wrote: Hi all. I just made my intro post in the newbie forum - in it I said I want to keep my "help me" threads to a minimum and this is it for now. I figure improving my physique is essential for many reasons, and women is actually fairly low on the list.
Welcome.
Quote:Background:
I didn't eat much at all for most of my life. I was 120 lb (5'7) for most of my adult life. Once I started to live a healthier lifestyle I was able to eat a normal diet but overcompensated and became 170 lb with 20% BF.
That is rather good progress, given the stats.
Quote:Fitness Success:
I read that someone with my composition should cut before trying to bulk. I crushed it. Got down to 10%, abs showing etc. I was proud of what I had achieved, but it turns out that it wasn't really a good look for me without having much muscle under the fat and very skinny limbs (i.e. 14" arms).
It's vice versa - you always bulk, and then you cut.
Quote:Fitness Lack of Success:
It turns out cutting is pretty easy but I was bewildered by all of the information about bulking so I started working out with a trainer 6 months ago. I've busted my ass in the gym which is a shitty place for someone like me to be. I've stuck with it very hard but the results have simply not been there. First he had me eating 3,000-3,500 calories. Oh I gained weight alright, but basically just replaced the belly fat I'd spent months burning. Supposedly I gained some LBM but it's not visible anywhere or showing up in my measurements. He then cut me back to 2,500-3,000 cal so I'm still gaining weight but just more slowly.
I will rant a little bit here.
First of all, keep in mind that many (
notice I did not say all ) trainers do not know
(1) what the fuck are they doing (their main source of information are broscience magazines such as Men's Health, in most cases) and
(2) they
intentionally hamper your progress because they want you to be dependent on them (in order to boost their ego, and wallets).
This ain't theory. I speak from experience. For example, I remember that one so called trainer gave me a routine, which basically was 3 day split routine (no breaks) and two day rest. Machine work only (

). And what did I get? 3 kilograms
total in one year. Embarrassing for a newbie.
Quote:I was concentrating on high set-low rep, (typically 5X5) and mostly compound exercises, but I tweaked my back deadlifting (bummer because I enjoyed it and considered getting to 125% body weight a nice accomplishment) so I've had to modify it a bit
.
You tweaked your back doing deadlifts because one of those three reasons:
(1) You did not do squats before (
THEY ARE MANDATORY BEFORE DEADLIFT!!!!). If you ran on a machine, that does not count - your lower back was not activated.
(2) You did not eat or drink enough. Given your story, the latter is more likely.
(3) Improper form. I have a friend that also complained about the deadlift killing his spine. When I saw him doing it...I face palmed. Worst form ever.
If your form is not perfect, watch videos of people doing deadlift (or read how to do it on Stronglifts), and go from there.
Quote:I have no intention of giving up, but 0 progress at all after 6 months of hard work is discouraging, especially since I was actually gaining mass (as opposed to being a hard gainer). It had been my understanding that the formula for building muscle was lifting to induce microtears, followed by filling them up with lots of protein (current intake ~ 2.5g/kg) and a caloric surplus. I'm definitely sore after I work out so I think I'm doing what should be right but I'm having no success.
What am I doing wrong? Am I not squeezing out the last rep or two hard enough? Is 6 months just not enough time to see improvement? Is something off with my macros? Any suggestions would be appreciated.
I like the bolded part. You have the right attitude, and that is the most important thing in your arsenal.
Now,considering all information you have provided us, I am with Steelex. I will elaborate why.
First of all, you likely have unrealistic expectations. Many guys believe that they can look like Reg Park, Dorian Yates after 6 months of hard work in the gym.That is impossible. Again...been there, done that... .
6 months is nothing.
Now, if you want to be like them (who wouldn't?), you will need a lot of time (a decade of hard work, even more). Even steroids. Now, looking at your body stats, I think you are doing OK. 5lbs of actual muscle in 6 months is great.
Keep lifting (and don't deviate from 5x5 for now, it's good), and you will be golden.