OMG Disaster before and current

A

ank

0
After 3 months of bulking i feel like that there is no progress.Look at my picture its look like I am not getting big, I 'm getting fat.I think i have to put a cardio in my workout twice a week.My diet is just rice and meat and protein with 600 cal per serving ....my workout is split routine but sometimes I'm doing compound exercise.
The picture where I'm in the swimming pool thats the before.
 

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What is your height and age? What did you weigh before and after?

What kind of rice do you eat? You don't eat any vegetables and fruits? Your diet needs to be almost entirely lean meats, non-fat dairy, eggs and vegetables and fruits if you want to "clean" bulk. Every meal should contain a fruit or vegetable and a protien source. Keep starchy carbs (bread, rice, potatoes...) to a minimum.

What is your complete exercise routine (exercises, sets, reps, days...)?
 
my exercise is split

mon.
bench and tri
tues
back biceps and abs
wend
leg and shoulder
thurs
abs sometimes i rest
Fri
if im not sore im gonna do bench again
sat-sun
rest

My diet is just like this

rice and meat------
morning
mid morning protein
lunch
dinner
before i go to bed i drink protein.well its kinda weight gainer cause it has 600 cal per serving but i has 5 g of sugar..

Ive been eating white rice..I'm asian and that is one of our daily diet:( I eat vegetable and fruits too .What do u guys think should i continue my bulking or try to cut now..My goal is to get big a little bit but not as fat,but in my current condition i think i gain a lot of fat.If rice is bad what is the best substitute for it..salad?

I feel like im getting stronger though a little bit.help!!!!
 
So should i start cutting now?hmm...so what is the benefit of doing full body workout?

my stats

height 5'9
weight 163

before weight
147
 
basically you're not lifting often enough to force the body to pack on muscle, so its storing fat.
either 3 fullbody workouts a week, or, 2 push days, 2 pull days, or 2 upper days, 2 lower days.
no matter what, you need more frequency, and probably a little less volume if you're still sore from monday's bench press 4 days later on friday.
in fact, being painfully sore at all means you're doing too damn much per training session. you shouldn't be any more than a little stiff/achy the next day,and within 48 hours you should be 100% again.

it also sounds like your diet kinda sucks. its not terrible, but its not on-target enough to get you the best results.

brown rice is better than white rice. eat more chicken/turkey breast, fish that wasn't breaded/fried, cottage cheese and egg whites...less red meat, especially less ground beef.
 
ok how about this workout

mon.
full body
tues
run
wed
full body
thur
run
fri
full body
sat-sun
rest

Ive been lifting heavy, stuff 6-8 reps..

If im gona do full body how many exercise per muscle 2?...i already ask this question before in the forum just making sure.
 
I think the reason why i gain a lot of fat is because of the weight gainers.Im gonna stop taking that stuff.:mad:
 
I am a hardgainer or maybe not?OH well next week im gonna start cutting for at least a month then bulk again.

Maybe im a mesomorph?But i used to be thin all my life.
 
I just recently had an unsucessful bulk where I put on a little too much fat. But, you probably gained muscle too so don't think you wasted time. Just cut the fat you gained with the bulk and then restart again, thats what I am currently doing.
 
"cut the fat you gained with the bulk and then restart again" What do u mean by this.Keep bulking up?or start the cutting phase then bulk..be more specific pls.:eek:
 
malkore said:
basically you're not lifting often enough to force the body to pack on muscle, so its storing fat.
either 3 fullbody workouts a week, or, 2 push days, 2 pull days, or 2 upper days, 2 lower days.
no matter what, you need more frequency, and probably a little less volume if you're still sore from monday's bench press 4 days later on friday.
in fact, being painfully sore at all means you're doing too damn much per training session. you shouldn't be any more than a little stiff/achy the next day,and within 48 hours you should be 100% again.

it also sounds like your diet kinda sucks. its not terrible, but its not on-target enough to get you the best results.

brown rice is better than white rice. eat more chicken/turkey breast, fish that wasn't breaded/fried, cottage cheese and egg whites...less red meat, especially less ground beef.
Click to expand...

This is all that needs be said!....To add my two cents though, i'd go with the 2 day split and do 2 push and 2 pull days.
 
Definitely need to be hitting every body part at least twice (3 times is best) per week. When I first started bulking I wasn't getting much in the form of results because I wasn't consistent with my workouts. I was doing full body maybe 1.5 times per week on average. I did gain a small amount of muscle but a lot of fat came with it. I switched maybe 4 weeks ago or so to a split workout with one day chest/shoulders/tris and the other day legs/back/biceps/abs. I alternate every day and usually get in 5 split workouts a week meaning I hit each body part 2.5 times a week on average. Much greater results, I have been moving up in weights twice as often and although I am still getting a little fat I am also getting a much more significant amount of muscle. I'm going to cut soon to lose the fat and reveal my muscle and then decide what to do from there, but from personal experience hitting each body part 2-3 times per week is much better for muscle gain than 1-2 times per week.

My recommendation is to do what the posters above said, split or full body but hit each body part 2-3 times per week. Whether you cut first or not is completely up to you. If it bothers you a lot to have that extra fat right now then I'd say cut first, because if you continue bulking you will put some more fat on top of what you already have. However, if you want the muscle first and don't mind having the fat then bulk first. The more muscle you have the easier it is to cut, and you will notice a bigger change when you do cut. It's all up to you though.
 
ok im gonna try that...I was thinking about this workout

mon.wed fri
chest
flat and incline bench.

back
t-bar rows
seated rows

legs
Leg press
standing calf raise

tues and thurs .
abs

or i need to add more
 
ank said:
"cut the fat you gained with the bulk and then restart again" What do u mean by this.Keep bulking up?or start the cutting phase then bulk..be more specific pls.:eek:
Click to expand...

I mean't cut, and then once your satisfied then start bulking again. Sorry for the confusion.
 
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