>work out 5 times a week
>eat clean, haven't had any sweet food or junk foods in a month or more
>get plenty of sleep
>drink plenty of water
Results you ask?
What is wrong with me?! I'm still fat and getting even more fat!
Is it because I sit around too much? I spend around 6 hours at school just sitting, and when I get home I stay on the computer.
Is this what's fucking me up? What am I supposed to do when I get home aside from SIT?
I do count my calories and for more than a month I've not eaten more than I have to.
Yet I'm still getting fatter and fatter.
Everyone at the gym is getting results aside from me.
Monday- Chest, 5-6 exercises, 1 front shoulder superset
Tuesday- Back, 5-6 exercises,1 traps exercise, 1 rear shoulder superset(dunno what it's called in english)
Wednesday- Legs, 5 exercises, 2 exercises for stomach
Thursday- Shoulders, - 6 exercises, 1 traps exercise
Friday- Arms- 4 exercises for biceps and triceps each, 1 exercise for forearms
Each exercise I do 4 sets of it.
I'm very tired after each workout so I don't do cardio, even when I used to wrestle which was great cardio, I was still seeing minimal results.
I'm not wealthy so I can't afford to eat at a stable diet, but I only eat meat, potatoes(boiled, not fried), eggs, rice and yogurt(homemade)
Slowly, but yeah.
Are you counting calories?
The thing fatties don't realize is that their shit eating habits have conditioned them to thinking that an empty stomach means they're hungry aka they NEED food immediately.
Conversely, people who are skinny/fit their entire lives' brains don't trigger the "I'M HUNGRY FEED ME" flags as soon as their stomachs are mostly empty.
You need time to digest the food you've eaten. Even skinny people can survive weeks without food.
If you don't want to count calories, but want to lose weight, accept the fact that you're going to feel like you're starving all the time. Years of being fat fuck have overstimulated the pleasure sensors in your brain, and you're going to have to reprogram it.
Drink lots of ice cold water. It's effectively a negative calorie drink because your body has to spend energy heating it up to body temperature.
How do you know you eat less then you need. Those calorie calculators are not giving you an exact number.
They are just usefull for orientation.
If you gain weight, you are not eating less then you need
Would you guys recommend I go for 2 meals a day?
What about my sitting problem? What else am I supposed to do at home aside from sit? I feel like sitting is the biggest problem I have.
I have no clue what to fucking do about it.
I have come to realise that this routine sucks cock as well.
I used to gain muscle when I started lifting now I'm getting nowhere even if I do higher weights.
What is SS?
Calorie counter app on your phone. Record EVERYTHING you eat. Most shit has a barcode to scan. If you have to guesstimate it always overestimate your intake. Cardio the excess calories away.
god fucking damnit always the same shit with you newfags. either you are baiting or you really are a stupid motherfucker. you really are doing a 5day-split with fucking supersets ? you are a beginner and you are training like a bodybuilder who has atleast 3years experience and is blasting gear. you really think that is a smart idea ?
read the fucking sticky, do compund movements and focus on linear progression. don't do some ronnie coleman routine or wherever the fuck you got that routine from.
The routine is horse shit, and so is your 2poor excuse.
I was at a point in my life where I was only earning $200 a week, and 150 went to rent, and bills, and I still managed to cut efficiently.
Your routine is shit, why are you training in a split fashion if you don't have a base to work on?
Pick up a simple and proven routine like SS, SL, or ICF.
You are wasting your time doing so many isolation exercises when you could be doing compound movements which would improve your overall body muscle mass.
Think about how many times you are exercising each body part each week. Looking at your routine you are only doing legs 1 time a week, meaning that you are resting that muscle 148h before the next workout, with a 3 day routine you would be resting 48h to 72h. Aside from that you could be overtraining as your routine seems to have way to much volume.
I think it for a total beginner a full-body program is better, not that big of a fan of SS myself though. I prefer something with a bit more volume like SL 5x5 with dips and chinups added.
>SS is even more dogshit.
>I posted it again
OP stick with something that's known...at least while you're just starting off. In a year if you want to go off and plan your own routine you'll know better how to, and what to include.
Doesn't matter how many meals, just eat a good 500 calories below your TDEE. Always over estimate the calories in foods and you CAN'T go wrong.
I've been cutting since mid august and I've dropped a good 15 pounds since then.
If the food has the nutritional info then just read it, but if it doesn't just estimate.
Works for me.
Also My Fitness Pal.
Man you know what it takes to be healthy. You're just unwilling to make that a priority in your life.
Eat only veggies, meat and a very small amount of carbs. Drink ONLY water.
No soda. None of those canned tea drinks, they're just as bad.
Get on a beginner's lifting program and stick to it. Do your compounds.
Walk around when you get the chance.
It's not that hard. You just think it's hard because you've developed shitty habits and you need to break them or you'll end up being a fat loser for the entirety of your (shortened) life.
base your diet on calories, not number of meals.
take however many cals you're currently eating, and subtract about 500. If you're still gaining weight in a couple weeks, subtract another 500.
If you're STILL gaining weight, you've fucked up somewhere. Most likely you're not counting calories accurately enough (remember that EVERYTHING counts towards your calorie goal, even salad/drinks/your boyfriend's semen)
This is what happens when you don't read the fucking sticky properly.
eat 12Kcals/lbsBW, be active (e.g. Walk one hour everyday) count EVERYTHING that you put in your mouth, even the fucking olive oil, even the fucking fruit, even the fucking sugar that you put in the coffee, repeat this for MONTHS, motherfucker it took me 4 months to lose 8kg and i'm still not where i'd want to be. So stop being a pussy and start doing things how they should be done if you want some results, otherwise stop illuding yourself
>4 months for 8kg
Dude, 2 of my friends are former fatasses, both of them lost their heavy weight in way less than that. On lost 25 kg in less than half a year, by eating clean,cutting the alcohol and doing cardio (riding bike). You should get over yourself and fuck your lifting gains for a few months and do a quick loss of your fat, so you're actually happy with your body and not fall for the bodydysmorphia disease that is going around here.
>b-but chicks want muscles
The one who lost his weight first is pick ups chicks like no deal and never touched a dumb/bar bell in his life.
>inb4 lifting 4 grillz
Op clearly wants to lose his fat, not getting some top athlete deadlifts.
No.If you're eating enough calories and protein,getting stronger every week or doing more reps and getting at the very least 6 hours of sleep then you should be growing.If not,sorry for you shit genetics.
>wants to be/fit/ in one month
blame genetics too bro.