ATM my diet isn’t the best. I use to track macros. But don’t anymore. I’m 27, I’m 170 I don’t know my bf% but I’m at a point were I’m stuck. I always wanted to be muscular but I’m weak. And think I have **** genetics. Just feel like it’s never gonna happen for me with out the juice.
Stats
Age: 27
Weight: 170
BF? You're going to have to give us a guesstimate: *10 ; *12 ; *15 ; 20 ; 25 ; 30
Use this link to estimate
Nobody's genetics are that bad.
If I had to guess, you trained too hard; did not rest enough; and ate much less than needed.
You need to study up on how things work. You would know your body fat percentage for instance and TDEE.
You don't have to break down the macros, just have a general idea. Take advantage of your young age and *metabolism.
I'm a big fan of a 3 on 1 off program
3 on 1 off
Day 1 : Chest/Arms
- Flat Barbell Bench 3x6-8
- Incline Dumbbell Bench 3x6-8
- Flat Dumbbell Flye 3x8-10
- Dips 3x10-12
* Cable Crossover performed every 2nd-3rd session *
- Barbell Curl 3x6-8 / Lying French Press 3x6-8
- Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
- Preacher Curl 3x8-10/ Overhead Extension 3x8-10
Workout Duration : Approximately 45-60 minutes
Day 2 : Legs/Calves
- Back Squats 3x6-8 (alternate with Front Squats)
- Leg Press 3x8-10
- Leg Extension 3x10-12
- Romanian Deadlift 3x6-8
* Leg Curls performed every 2nd-3rd session *
- Calf Press 3x15-20
- Standing Calf Raise 3x15-20
- Seated Calf Raise 3x6-10
Workout Duration : Approximately 40-50 minutes
Day 3 : Back/Delts
- Barbell Row 3x6-8
- Lat Pulldown 3x10-12
- Cable Row 3x8-10
- TBAR Row 3x6-8 (Dumbbell Row if heavy enough DB's)
* Shrugs performed every 2nd-3rd session *
- Military Press 3x6-8
- Side Lateral / Rear Lateral 3x8-10
- Upright Row 3x6-8
*Face Pulls performed @ end for shoulder health
Workout Duration : 45-60 minutes
You don't list any supplements used so I'm assuming you've not taken any.
- Creatine
- Protein (Powder)
- Pre Workout
- Natural Anabolics (i.e., Follidrone 2.0)
I would not suggest delving into any synthetic anabolics as you can work smarter and make gains in 2-3 months without them.
This is my advice with the information you've given.