Someone help me, lost what to do

[nitrous_nit]

Usually I don't eat anything in the morning before my workout, since I wake up at 4.30am, and head off straight to the gym.

Then I have my post workout later when I arrive home by 6-6.30am.

Can't do caffeine as it gives me headaches lol..

[Scrumhalf]

Making progress definitely, but lifts are getting hard and hard to progress on lol.

Thoughts?

Caffeine. 200mg pill before workout. And some carbs. That will give you energy to have a good workout.

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[nitrous_nit]

2 months isn't long enough. Go for at least 6 months. You are making progress, so keep going.

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Making progress definitely, but lifts are getting hard and hard to progress on lol.

Thoughts?

[nitrous_nit]

Any pics nitrous...

Yes i believe on page 1 and page 4

[Scrumhalf]

2 months isn't long enough. Go for at least 6 months. You are making progress, so keep going.

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[rado]

Any pics nitrous...

[nitrous_nit]

What else do you do? Take the stairs. Ride you bike or walk everywhere. You are young, so you have that going for you. But as a natural, you need to do 2X of what the druggies do. :)

Yes I try to be as active as possible. I have been loosing weight consistently for the past 2 months, around 1lb/week with my plan and diet.

Others suggested I keep going until I reach around 10% body fat with my plan, so I have to keep going and not give up now.

[Scrumhalf]

What else do you do? Take the stairs. Ride you bike or walk everywhere. You are young, so you have that going for you. But as a natural, you need to do 2X of what the druggies do. :)

[nitrous_nit]

Not enough cardio. 2 days of HIIT swimming won't cut it. IF you want to get lean, you need to do cardio EVERY DAY!

I'm doing cardio 5 days a week, 4 days after my workout and once on the weekend.

I'm doing LISS for around 35-40 after my workouts and around 1 hr on the weekend.

[Scrumhalf]

Not enough cardio. 2 days of HIIT swimming won't cut it. IF you want to get lean, you need to do cardio EVERY DAY!

[rado]

What a shit thread lol

[Chadd77]

Edit: what bf% would you guys put me at?

I would say somewhere around 15%. You should start to see some muscle definition and abs when you get closer to 10%.

[nitrous_nit]

I'd stick to your current plan if I were in your shoes. Get to 10-12% body fat then slowly start increasing calories, and I do mean slowly.

At some point in the near future I would have your testosterone levels checked. If you are actually lifting with intensity and good form you should have put on more muscle after all this time. As long as protein needs are met, hormone levels are normal, and muscle is being torn down during exercise, your body should adapt and grow more muscle. Everyone has different rates but you should have had more by now. If all else fails, some exogenous testosterone always does the trick!

Thanks, I really don't know what else to do.

Protein needs are always met, so are fats.

Maybe my body takes longer to show muscle definition than others though.

I haven't given up though, I'll keep doing what I'm doing till I can cut till 10-12%.

Maybe my body needs more fat off before I can see more muscles, who knows.

Edit: what bf% would you guys put me at?

[Bouncer]

I'd stick to your current plan if I were in your shoes. Get to 10-12% body fat then slowly start increasing calories, and I do mean slowly.

At some point in the near future I would have your testosterone levels checked. If you are actually lifting with intensity and good form you should have put on more muscle after all this time. As long as protein needs are met, hormone levels are normal, and muscle is being torn down during exercise, your body should adapt and grow more muscle. Everyone has different rates but you should have had more by now. If all else fails, some exogenous testosterone always does the trick!

yea i can tell he has lost some fat but i would expect some muscle tissue by now. i'm betting he has a hormonal issue.

[chuckz28]

I'd stick to your current plan if I were in your shoes. Get to 10-12% body fat then slowly start increasing calories, and I do mean slowly.

At some point in the near future I would have your testosterone levels checked. If you are actually lifting with intensity and good form you should have put on more muscle after all this time. As long as protein needs are met, hormone levels are normal, and muscle is being torn down during exercise, your body should adapt and grow more muscle. Everyone has different rates but you should have had more by now. If all else fails, some exogenous testosterone always does the trick!