Good routine, no results. FRUSTRATED!

  1. Registered User
    ShockCollar's Avatar
    Stats
    5'11"  173 lbs.
    Join Date
    Sep 2009
    Age
    26
    Posts
    89
    Answers
    0

    Good routine, no results. FRUSTRATED!


    Im about to give up on working out. its been 3-4 weeks of continuous training and dieting all for no results. i know its a short time, but i LITERALLY see no results. The scale hasnt changed and the pictures look the same. I can see a pump when i lift, but that goes away in like 30 minutes. I must be doing something wrong here guys.

    breakfast:
    1 can tuna, 2 slices multigrain toast,
    1 tsp smartbalance mayo,
    1 slice fat free cheese.
    1 multivitamin
    Totals: 31g protien, 28g carbs, 3.5g fat (1.5mono).

    snack 1:
    1/4 cup dry roasted almonds
    8oz muscle milk light.
    Totals: 28g protien, 6g carbs, 18g fats

    lunch:
    1/4 cup wholegrain rotini pasta
    1/4 cup fat free sauce (680mg sodium)
    3oz chicken strips
    Totals: 18g protein, 30g crabs, 3g fats

    snack 2:
    8oz muscle milk
    protein bar
    Totals: 40g protein, 6g carbs, 8g fats

    Preworkout:
    1/4cup brown rice and corn
    Totals: not sure, just in it for the complex and HGI carbs

    postworkout:
    8oz muscle milk
    total: 20g protein, 6 carbs, 5 fats

    dinner:
    baked chicken breast (whole breast plain)
    1/2 canned veggies
    1/4 cup brown rice
    totals: 41g protein, 40+/- carbs, 4g fats

    nighttime:
    multi protein shake (whey concentrate, casein, milk)
    totals: 30g protein, 3g carbs, 1.5g fats


    my workout rotates in a 5 day cycle, days 1-4 are lift days and day 5 is a rest day.

    day one:
    preacher curls (3/8)
    close grip curls (3/8)
    dumbbell curls (3/8)
    skull crushers (3/8)
    nose breakers (3/8)
    straight bar curls (1/20)

    day two:
    flat bench (3/8)
    incline bench (3/8)
    dumbbell press (3/8)
    shrugs (3/8)
    military press (3/8)
    dips (3/15)

    day three:
    crunches (4/50)
    leg lifts (3/20)
    deadlift (3/8)
    bows n toes (3/30seconds)

    day four:
    quad ext (3/8)
    ham ext (3/8)
    squats (3/10)
    lunges (3/20)
    calf raises (3/15)

    five:
    off


    it looks solid to me, but my exercise weight hasnt increased, neither has my body weight, or muscle composition. Im not even losing fat... being 5' 11" and around 170lbs, i hoped I would have noticed something, or even felt stronger.

  2. Registered User
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,353
    Answers
    0


    for one, you're doing bi's/tri's and walking into a chest day that includes dips.

    day 2 you're doing shrugs knowing that you're doing deads the next day.
    day 3 and i know deadlifts are king, but where's the pullups, rows, etc?

    also, your diet looks low on solid calories. i count 80 or so grams of protein from solid food (not including the protein bar). liquid calories give your body something to burn that's easily converted to energy. solid food is the bulker.
  3. Registered User
    jumpshot903's Avatar
    Stats
    6'3"  215 lbs.
    Join Date
    Feb 2009
    Posts
    1,384
    Answers
    0


    What about do this spinning of of what suncloud said

    Currently your

    Bi's/Tris
    Chest/Shoulders
    Back/Abs
    Legs

    id say put deads day one squats day 4 as i think deads and squats back to back isnt great, chest/shoulders day 3 and bi's tris day 2 so it looks more like this.....

    Back/Abs
    Bi's/Tris
    Chest/Shoulders
    Legs

    Although doing tris before chest may affect chest day so it may not work great so figure out what works best for you.
    •   
       

  4. The BPS Rep
    Board Sponsor
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,066
    Answers
    0


    Not gaining weight? Eat more. Simple as that. The problems with your routine that have been pointed out are valid, but no amount of reorganizing your routine is gonna take you from 170 to 200 if you aren't eating enough.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  5. Registered User
    bmcjames's Avatar
    Stats
    5'10"  225 lbs.
    Join Date
    Aug 2009
    Age
    27
    Posts
    253
    Answers
    0


    Quote Originally Posted by suncloud View Post
    also, your diet looks low on solid calories. i count 80 or so grams of protein from solid food (not including the protein bar). liquid calories give your body something to burn that's easily converted to energy. solid food is the bulker.
    That sir is the most true advice ever.

    I used to have a real problem building up any size a few years back, I figured I was hitting 225+ grams of protein and high carbs also(more than 50% of that being from shakes) and that meant I should be gaining but I wouldn't gain anything at all ever. I finally gave in and decided to really just start cooking alot of food and even ditched taking protein shakes all together and I went from 175 to 195 in just a matter of months! (BTW for me to bulk at 1lb per week I have to eat at least 3000cals a day in real food then another 1000cals in shakes), don't be afraid to shovel in the grub man...

    Real food is the king for both gaining and loosing... There is no supplement that will ever be able to replace real food (in my opinion)

    -James
  6. Board Supporter
    Nitrox's Avatar
    Join Date
    Jan 2004
    Age
    42
    Posts
    1,303
    Answers
    0


    Quote Originally Posted by Resolve View Post
    Not gaining weight? Eat more. Simple as that. The problems with your routine that have been pointed out are valid, but no amount of reorganizing your routine is gonna take you from 170 to 200 if you aren't eating enough.
    +1

    If you are otherwise healthy, then if the numbers on the scale are not going up then you are not eating enough. /thread
  7. Registered User
    musclehustler's Avatar
    Join Date
    Sep 2009
    Posts
    99
    Answers
    0


    If you are only 3-4 weeks in and almost giving up then I think you need to understand that bodybuilding is a lifestyle and a Journey. You have to practice and study the sport if you want to achieve results. Just like anything else in life, you will only get out of it, what you put in. And 1 month is nothing. DONT QUIT! DONT GIVE UP! Read the forums and listen to the members and apply the knowledge you will gain from here to reach your personal goals and do also set goals that you can achieve so you do not get discouraged. Just a year ago I was 220 pounds of fat, I am still learning and growing, results come slower in some then others but bottom line, DONT QUIT!
  8. Registered User
    Jake Fires's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jan 2010
    Age
    26
    Posts
    546
    Answers
    0


    how long do you rest inbetween sets.
  •   

      
     

Similar Forum Threads

  1. Need a good Routine!!
    By Sonic2 in forum Training Forum
    Replies: 8
    Last Post: 03-16-2010, 03:57 AM
  2. Good routine, or no?
    By Zr1 in forum Training Forum
    Replies: 0
    Last Post: 05-03-2009, 09:00 PM
  3. looking for a good 5 day routine
    By classic27 in forum Training Forum
    Replies: 8
    Last Post: 08-10-2008, 06:01 AM
  4. Is this a good routine? use it if you like it
    By glaze1353 in forum Training Forum
    Replies: 10
    Last Post: 04-30-2008, 12:53 PM
  5. Frustrated with diet results. Need some advice
    By spoofy in forum Nutrition / Health
    Replies: 23
    Last Post: 04-03-2008, 06:37 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in