Hi guys. I’m feeling really confused and somewhat frustrated lately. I don’t really know where to take my diet. I would really appreciate some help. This is gonna be a pretty long post, which I’m sorry for but I feel if anyone is going to help me, I might as well give as much info as possible.
Basically here is my situation: I’m fat, weak and look like shit.
Stats:
20 yrs old
6’3
210lb
25-30% bf
38 inch waist
Some lifts:
Back Squat, 315x5
Bench, 225x4
Deadlift, 355x5
Push Press, 155x8
Okay, so, for the past year or so I’ve really taken this stuff seriously. I have been focussed on getting my diet right and gaining strength, but it’s hard. Strength comes really slow. I did lose some off my waist but my body basically looks the same as before, just a bit more muscular and leaner (still look like shit thought).
I’m constantly unsure of whether I should try and gain weight and strength or go on a cut to get rid of the chub. The reason I don’t go on a gaining phase is because I don’t think I could tolerate any more fat gains. I would just be a fat fuck. Well ok who am I kidding, I already am a fat fuck but you get the point. The reason I am hesitant to cut is because I have so little actual muscle I am simply afraid of losing any of it and possibly damaging my already slow metabolism.
Diet (this is a general outline of how I eat):
To put it short, its high protein, medium fat, low carb.
Breakfast
5 eggs
protein shake in milk
vegetables, apple
Lunch
4-6oz tuna in oil/ground beef/chicken
protein shake
vegetables, apple
Dinner
4-6oz tuna in oil/ground beef/chicken
protein shake
vegetables
Post workout:
400ml fruit juice
whey, creatine, leucine etc
Supper
4-6oz tunain oil/ground beef/chicken
protein shake
vegetables
- I will maybe once a week add in a small (½cup) of oats pre workout as a light carb up.
Other than that, I eat no complex carbs. I have found that if I try and add some more (say a small bowl of oats for breakfast), my waist quickly shoots up about an inch in a week, which is pretty frightening for me.
Training:
Day 1, Chest/Arms
Flat Bench
Incline db bench
Preacher curls
overhead ez-bar tri extensions
Day 2, low intensity cardio 45 min
Day 3, Legs
Front Squats
Calve raises
abs
Day 4, low intensity cardio 45 min
Day 5, Delts/back
Push press
side raises
deadlifts
pulldowns or pullups
Day 6, low intensity cardio 45 min
Day 7, Repeat routine from day 1
- Everything is ramped to 1-2 sets to failure, 6-15 reps depending on the exercise. Pretty standard bodybuilding stuff I’m sure you’d agree. It’s pretty low volume too. I’ve tried adding more volume in the past but I tend to hit a wall fast. What I’m trying to say is I feel like I respond better to low volume. I’m sure a lot of guys here will disagree and say my volume is too low but tbh, this is what has me gaining (even if it is very slow, like a few reps every few weeks). In the past when I would add volume I just wouldn’t gain shit.
To sum everything up, I am basically between a rock and a hard place. WHat the fuck do I do? I’m too fat to try and gain strength/mass seriously, and too weak with little muscle to cut. AT least this is how I see it. Maybe I am completely wrong. But thats why I am here, asking for advice from you guys. I would really appreciate some help. My goal is to be big and strong, thats why I am posting this on T-Nation, on a bodybuilding forum. I couldn’t give a shit about having a six pack to be honest. I just want a lot of muscle and strength with a normal bf level.
It’s incredibly frustrating to kill yourself in the gym, cardio when you are not lifting weights, eating so strictly… but still looking like a sack of shit. You can’t imagine how irritating it is to be in this position. I don’t even tell people I work out because I am embarassed at somehow being such a failure. It’s like this massive skeleton in my closet. I spend so much time and money on this shit and it just comes to nothing. I’m fucking ranting. If anyone has any advice, anything, I am all ears.