Joined a gym two months ago, No progress so far.
I joined a gym to gain weight. I took measurements initially and also today. 1.5 kg weight gain and lost a little tummy fat other than that no noticeable other changes. I discussed my diet with one of the gym trainers, He says it is good. But now all my motivation is gone.
samosa
Stealth
a year ago
"had a baby 4 months ago, he's not even walking yet"
Ghumu
Stealth
a year ago
HAHAHHAHAHHAHAJAJJAJAJHAHAHAH
Can you lift heavier weights? Do more reps?
If yes, that is progress to feel good about. Visible physical progress takes more time.
Ghumu
Stealth
a year ago
I am focusing more on heavier weight now. I start with 12 reps and try to increase weight even if I have to decrease the number of reps but not less than 7-8 reps.
That's good. Keep pushing to failure for better hypertrophy and you will see some results in 4-6 months.
In the meantime, be happy about your strength gains.
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A minimum if 6 months to see visible results and a minimum of 12 months to see substantial gains.
Avoid flexing & posing in front of gym mirrors (or any full length mirror you see through the day).
Ghumu
Stealth
a year ago
I don't even take gym pictures. Not a single pic in the last two months.
Btw near a kilo gained every month is great, especially if it is muscle weight.
You'll have a steady ramp till you hit ideal body weight and then you'll plateau off.
Don't stop working out when that plateau is hit. If you do, you'll degenerate faster than you know.
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2 months is not enough time to see any physical change. Keep at it, you’ll start seeing small improvements in your mental and physical health soon. Don’t give up now, keep on grinding. All the best!
The heaviest weight in the gym is the door.
If you keep going to the gym every week at least 4-5 times, lift 8-12 reps and keep progressively overloading, while being in even a slight caloric surplus, it is impossible to not build muscle.
(Speaking from 8 years of lifting experience and 138/220/190/120kg on Bench/Deadlift/Squat/OHP)
May I ask what supplements do you take?
Any advice on diet plan?
Creatine is the only legitimate supplement that everyone can/should take. It is also extremely cheap and sells on its own, so you don't see much advertising or fanfare about it. Avoid shit like glutamine and L-carnitine.
Have not included whey here, because that is food, a milk product like say cheese or yogurt
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Itachi777
Stealth
a year ago
In 2 months I saw gains in the amount of weight I could lift as well as some growth in muscle. Are you sure you are taking 80-100 GM's protein daily and sleeping well?
Ghumu
Stealth
a year ago
70g protein and 6 hours sleep
Itachi777
Stealth
a year ago
6 hrs is v less for body building. Get at least 8. What is your training regimen?
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Lets say you spend two years and still there is no progress. Will you keep going hard ?
There is a threshold you need to break. It may take a couple of months or years - depends on y our discipline.
Ghumu
Stealth
a year ago
I will do upto 1 year with best of my abilities. If I see success then I will continue else will pick some other physical activities.
It takes a lot longer than 2 months of consistency to see any real progress (be it bulking, cutting or recomposing). Don’t believe everything you see on Instagram.
Stick to a good diet plan and workout routine and be consistent with it. Track your calories everyday, eat clean foods only and measure your macros. Consult a nutritionist if needed.
Assuming you do everything correctly (with discipline and consistency) it will take you at least about a year to see any significant progress.
Don’t give up. All the best.
Ghumu
Stealth
a year ago
I won't give up
There is something called as "bulking" and "cutting" google it.
Basically it's how you build your body. Bulk means gain weight, cut means lose weight, and build muscle in both cases.
This is how it is used, in 2 ways only:
First bulk then cut, matlab first eat a lot along with hitting the gym, then cut after good weight gain, means strict diet.
Or you can try cutting first then bulk, as you already are looking to gain weight means you are underweight so try to maintain that with proper or regular diet you're having now, for a year maybe, then go for bulk.
Usually, even fat guys (I was fat) go for bulk then cut. Works like hell.
You can try whatever is suitable for you.
For context, both time periods come with pros and cons, during bulk you can lift large weights and look like massy (god of war, kratos type body) but you will easily be tired. You can eat anything, and have good energy for whole day. But you still are fat so there goes your confidence levels down 👎.
During cut, your stamina increases and body looks lean , but as you guessed , opposite of bulk, you won't be able to lift large weights. You are on strict diet, you will be tired whole day, but you look lean and your muscles show up, so there goes your confidence level up . It's a matter of time only, once you reach your ideal body fat % or ideal look you can stop and eat regular, train regular, everything will be back to normal.
ProteinPancakes
Stealth
a year ago
You won’t see good results until 6 months to be honest. The gym isn’t a place of magic. Fit people do the same exercises every week, week in week out and see incremental results over months of training.
Ghumu
Stealth
a year ago
I will post after 6 months too.
ProteinPancakes
Stealth
a year ago
Also, are you completely clean with your diet? Do you do enough weight lifting + cardio?
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Somedude
Stealth
a year ago
Stay put, king 👑
Ghumu
Stealth
a year ago
Will try
For first 2 months you will not lose weight or fat. It needs atleast 6 months to see significant changes. Just like in 2 months you can't learn coding similarly it's not practical to see results in two months. If you want to see fast results then do cardio regularly for 15 mins with steep inclined running at moderate pace, do strength training with focus on large muscles like back chest and legs and reduce sugar sodium and spicy stuff. Patience is most important thing in fitness
2 Months is very less time to be honest, it works different for everybody and has lots of factors (your lifestyle, your nutrition, your sleep, even your genetics)
I’ve been on a grind for the past 2-2.5 months too. I agree I’m not summer body ready yet lol. But I do see some fat loss and muscle build. Eg. Lost some fat around my face, a little on the belly. Seeing some good development on arms/biceps/triceps and legs too.
Here’s what I try to follow
- 6 Days of exercise (Gym or no gym doesn’t matter, you have to spend at least some time)
- 1 Rest day
- The Exercise days include
1. Mild stretching and Warmup
2. Weight Training. No fixed schedule but I target all major muscle groups. Spend around 50-60 mins on this
3. Cardio. I prefer the treadmill but occasionally also do outdoor runs/jogs. On the treadmill I alternate between incline walk/4-5min jogs/2-3 sprints for a total of up to 20-25 mins
That’s not all. You need to change life outside Gym as well
1. Eliminate all junk food. It’s okay to have it 1-2 time a week max, but apart from that it’s something that’s very easily overlooked and slows down your progress. If you don’t know what categories as junk, ask your parents.. they’ll give the best advice
2. 10-12k steps daily
3. Eat lots of fruits and proteins daily
4. Never go inactive after a meal - once you have had lunch or dinner, do a 10 minute walk to help digest what you have ate. Avoid water for up to 30 mins
There are lots and lots of things. I’m gonna read all other comments too.
FalseCommon
Stealth
a year ago
1. Caloric surplus
2. Caloric surplus
3. Caloric surplus
If you eat in a caloric surplus, you'll gain weight no matter what.
Now, if you want those weight gain to be more from muscle than fat. Eat more protein (at least 1.5g per Kg of BW) and train at least 3-4 times a week.
Sleep, hydrate. You're done.
P.S: Figure out your maintenance calories. Add 300-400 calories surplus to it for a clean bulk.
cyberpolice
Stealth
a year ago
Been working out since a year now, see saw diet and I’ve started seeing progress very recently.
It’s a lifestyle and not some goal you can achieve in span of months.
SuttaParatha
Student
a year ago
Damn, all these posts really does remind me how hard it'll be to maintain physice when in future, I legit just trimmed my hair today and can see defined abs, I've to resort to tren in future 😰
Ravan
Stealth
a year ago
Take a subscription called BaaS (Boss as a Service). I can provide this service if you are interested. I will keep coaxing you to do more as you are not doing enough. Will put you in a pip also. This will lead you to revolt and you start appreciating your work more. Disclaimer: there will be no change in result, it is just that you will start appreciating the effort more.
As you are a software engineer and on vine, I will charge you 100x premium over others, as ofcourse you must be earning so much. 😜
Barbaadeshwar
Stealth
a year ago
Did you ever get promoted within 2 months of a new job? Yeah didn't think so
spacecowboy
Stealth
a year ago
Karm Karo fal ki chinta mat karo ayenge results itna jaldi nahi
Ghumu
Stealth
a year ago
🙏
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