>>76575500
eat more nigger

>>76575502
but I'm skinny-fat, won't I just get fat if I do that?

>>76575500
Do you feel like you're pushing hard enough in the gym? I'm over a month in and sometimes I worry I'm not going hard enough

>>76575538
I think so, I've been gradually lifting heavier weights each week. That's a good sign right?

>>76575660
Just follow 5x5 by the book.

>>76575722
Ok. Thanks for the advice anon

>>76575529
You need to lift and eat for awhile, consistently, to induce the type of changes that will get you where you want to go. I’m finally out of skinny fat hell and I am telling you that you are wasting your time thinking this way. You want to get your bench, squat, deadlift, and overhead press up and you need to consume energy to do that. Do NOT listen to any kind of bullshit weird diets like Keto, eat carbs fat and protein and make sure you are pooping consistently and you’ll be good.

>>76577222
Thanks anon, I'll focus on eating more and getting stronger at the gym then

>>76575500
Stop caring about an arbitrary number you're not a professional martial artist

>eat at maintenance
this is where you went wrong
either cut or go into a surplus, as a noob you can progress on a cut so do that
recomping is a meme

>>76575500
You need at least 200 calorie surplus to actually grow muscle. Maingaining is retarded jew psyop.

>>76575500
1.5 year mark portin in
Just getting way more visible gains lately though people have said months ago I'm getting bigger
Today I felt really good after blasting arms and going to do bb ohp. Spread my flappers out and I was like sheeeeeit
So yeah, keep lifting fucker. First three months is finding your warm up weights and maxes and working with like 60-70% of that to failure for multiple sets.
Protein max, sleep, hydrate, you're good

>>76577316
You're also going through recomposition right now, so while you haven't noticed anything, you *have* gained a little muscle and probably dropped a pound or two of fat. Dial your shit in.

>>76575500
eat more meat, less grain slave food

>>76575500
>start lifting 3x a week
you should lift AT LEAST 5 times a week or every day if possible

>>76575500
What are your numbers? How much do you lift in each compound exercise?

>>76577364
Oatmeal is fucking goated shut the fuck up. You can buy glyphosate free oatmeal as well.

>>76577433
>What are your numbers?
Age: 29
Height: 174 cm
Weight: 70 kg
Body fat: 21.6%
Muscle mass: 38.5%
Visceral fat: 6%
Waist circumference: 89 cm
>How much do you lift in each compound exercise?
Squat: 25 kg × 3×10
Deadlift: 50 kg × 3×10
Bench press: 25 kg × 3×10
Overhead press: 10 kg × 3×10

>>76577726
Those are pretty low numbers how many calories are you taking in? You need muscle once you get the muscle you burn way more calories and the definition comes. Not by starving yourself

>>76577777
wasted

>>76577777
checked

>>76577778
What do bodybuilders do? They EAT like fucking crazy and train hard.

>>76577726
I personally would try swapping around the 3x10 to 10x3

I basically half ass it in the gym now. I do a weight that is somewhat challenging as many times as I can before I honestly feel like I cannot do one more, somewhere between 15-6 reps per set and 3-4 sets at most per lift. I am usually too lazy to swap the weights out, and my first set usually has the highest reps. My goal is to burn the muscle out really quick, and then I do different types of workouts for that muscle group until I decide the rest of today or tomorrow will be really bad if I keep going. I try to hit failure for every set.

I’ve seen huge gains in progress since chasing failure instead of chasing numbers or a certain weight.

The weight increases when it starts taking too long to hit failure. I maybe spend 30 minutes actually lifting weights. Maybe.

Then I don’t work out that muscle again for 2 days. Also my legs got so big I haven’t done anything for them in 6 months. I honestly think they were stealing any nutrients that I wanted to go towards my other lifts for the week.

I wouldn’t neglect legs, but once a week or every other week might be a goal if everything else isn’t growing.

>>76575500
>>no visible changes in the mirror
Are you sure you progressed on your weights lifted?

>>76578311
By that I mean show us by how much your bench press, squat and deadlift improved

>>76575722
only do this if you are homosexual because powerlifting programs exclusively grow your ass

>>76577726
Respectfully those numbers are quite low for 3 months of consistent lifting aiming for progressive overload. But 3 months isn't a long time in the scheme of things. As a rule of thumb increasing lifts whilst maintaining bodyweight might mean you have put on muscle but lost fat, but not necessarily. Gradually lifting heavier weights is a good sign. I think your fundamental issue is that you are kinda hedging your bets. Personally I would recommend picking a direction that sets you up for success, not failure. No offence but I am not surprised that someone who has spent their 20s being "skinnyfat" is having issues gaining muscle and losing fat at the same time. Good news is you seem to have collected some good data over the last 3 months, so you know a bit about yourself and your body, and have made some progress.

What I would recommenced is:
>put the idea of barbell lifts, progressive overload, linear progression and all these phrases out of your head
>calorie deficit, increase protein
>increase cardio gently, try to get more 'incidental' movement throughout your day
>keep squatting and deadlifting as you are now, but emphasis learning the movement and getting the best form you can
> i would drop bench and ohp. start your session with playing around with dips. focus on push ups. practice chin ups including the lat pull down machine, do planks. you will make progress on these movements by virtue of losing weight. you need progress, success, to keep you motivated
>by all means finish each session by getting a pump on your arms or whatever body part you like. because it feels good

the objective is to:
>be skinny, not skinny fat
>have a somewhat decent foundation of strength,muscle control etc and form on squats and deadlifts (arguably the riskiest lifts)
>be in a good position to do a beginner LP strength routine in a calorie surplus. These routines are for bulking.

>>76577726
>Overhead press: 10 kg × 3×10
not counting the bar tho right?
if you can do 3x10 you can do 5x8 or 6x6
or you could increase the weight

>>76577726
bump

Here are my stats:

Body:
>184 cm, 78kg (6'0, 171 lbs)
>Bodyfat: Currently cutting, semi-visible abs

Lifts:
>Dips: 4x8 +26 kg (57 lbs), 4x12 +20 kg
>Chin ups: 5x5 +17 kg (37.4 lbs)
>Pull ups: 5x5 +20 kg (45 lbs)
>Incline dumbbell bench press: 4x8 32 kg (70 lbs)
>Hammer curls: 3x12 17.5 kg (38.5 lbs)
>Dumbbell flies: 3x12 12.5 kg (27.5 lbs)

Yet my physique looks soft. Biceps are unimpressive, I have no veins on forearms or biceps and generally look soft. I don't need to be big, I just want to look hard, veiny, tough and strong, and with my current lifts which I all can perform quite comfortably I would expect to have that look. Why do I look soft?

File: IMG_3019.jpg (322 KB, 1500x1500)

322 KB JPG

>>76577726
Are you counting the barbell itself (20kg)?
If not, how have you ‘upped the weight’ in the last 3 months?

Please don’t tell me you started squatting with one of these

>be skinny fat no lift
>progress in lifts
>weight stays the same
>no visible changes
Wtf if I can lift higher loads shouldn't it mean that I have lost some fat and gained some muscle?

>>76575500
>>76577726
As usual, noob reporting no gains has shit lifts
Aesthetics only begins at 2pl8 bench anon
If you want to stick with 3x10 that's fine, and I would suggest doing it like Delorme and Watkins originally described
>1 set of 10 @50%
>1 set of 10 @75%
>1 set of 10 @100%
>if you make 10 in the top set, add a little weight next time
rather than sets across, which is a lot of work and you will struggle
Make that final set really hard, you need to absolutely go for it, crush it, put 100% into it - learn how to fail each of the lifts you do safely (e.g. for bench, practice the roll of shame)
You need to keep at it anonfren, don't give up, this is a lifelong pursuit

>>76580408
>with my current lifts which I all can perform quite comfortably I would expect to have that look
Well evidently not
Keep at it
How's your diet? How's your cardio?