I kept the same direction (facing in to the machine) and worked on my form. I focused on pushing my butt back like a sitting motion and I don't feel pressure on my knees no more. Previously I focused on flexing my quads, it sorta masked the pressure on my knees but after cooling down I still feel the soreness/pain above my knee cap. I guess reading didn't do me much good until I got my form right in my head.

Guys, is it normal to have little to no gain in the first 3 months of lifting?

My segmental lean did not gain on any body parts, my right and left leg dropped some 0.5kg. Though strangely I did noticed the size of my thighs grew bigger.

I've read that first 3-6 months of lifting is not really to gain muscle but to teach my body to work properly (strength gain) ?

I did dropped 2% of body fat. (still at 25%)

Since I have high body fat %, I figured that I don't really need much caloric surplus (correct me if I'm wrong). And my diet consists of everything high protein, meat eggs milk.

This post has been edited by GameFr3ak: Jun 19 2013, 08:54 PM

form ? strength ? rest? protein?

or

patience

This post has been edited by GameFr3ak: Jun 19 2013, 10:57 PM

I understand that people need to have a caloric surplus for the cell/tissue/fiber repair. People would bulk until 20% or so of body fat before cutting again. I get that. The thing is, I started with 25% of body fat.

Can the body utilize excess fat on my body for the cell/tissue/fiber repair process to gain muscle? I did read about this and got a mixed bag response (though many agreed that it's possible with 20+% of body fat).

I've been maintaining 1500 calories for quite a while and only lost around 1kg or so within 3 months. I think it's pretty much my maintenance already.

This post has been edited by GameFr3ak: Jun 19 2013, 11:18 PM

My priorities are not to have a surplus and gain muscle mass. To be clearer, I only don't want the BF% to go any higher than current. I've been told that my body doesn't know how to differentiate calories. Either from food or stored excess fat. So what I wanted is actually possible (so they say).

But back to my actual question, is it normal to have little to no muscle gain in the first 3 months of lifting? Though poundages are going up (strength gain?).

Thanks anyway for your input. I guess I need more time to get an answer myself.

Thanks for the input. It's actually only been 3 months. But I'll take my chances and try out another 3 months. If I got the same result, I'll start switching a diet with surplus.

Good stuff. I'll go do research on what good carb source to consume for a nice surplus. Do you still have surplus on your off days ? Or it doesn't matter?

Good info bro. Will go get some food porn. Thanks man. Will revert with results, will try.

Imma start downing 2 more cans of sardines (each has 246 calories, 11 fat, 33 protein). Or more eggs.

Guys, I've been advised by bro Alien9 that I'm not eating enough which causes me to not gaining much mass from my 3 months of lifting.

I'm chugging more food now, having that 500 surplus or so per day.

What bothers me is this, I've had some readings on my body and it said that I have around 25% of body fat on me. Do I still bulk? (deep down inside I think I should cut).

I should add that I might be resting too much between sets. I'll try upping my intensity. I was adding weight to my lifts but not gaining mass. I guess hypertrophy is not happening in my workout.

This post has been edited by GameFr3ak: Jun 24 2013, 02:11 AM

DL pretty much state out what I thought even though I did watch that video before asking this question.

I'm going to take somewhat a mixed approach. I'm gonna have a surplus and up the intensity of my lifts. I'm thinking that I have too much rest time. And when I look back my journal, I messed up the first 2 months, everything is shit. I think I only went right on track of progression when I hit around 29 April, so I guess I've only been lifting properly with a good progress for about 1 month+.

I will want to bulk to be honest, regardless of high BF % or not, I do not want to look like a stick. If I were to cut now, I'd cut to bone and skin. I rather bulk + mass and cut later on with something to show. I did lose some fat within that 1-2months of experimental stage, around 2% while retaining my muscle mass (though very little there to begin with).


My liftstyle make it difficult for me to cut. I could bulk anytime from now. I'd just down more food. Cutting is a different issue here, I can't let go of my social life. I guess I could incorporate HIIT on my rest days.

I up my intensity today. Having 1min max rest time (tried). I've also read about this, lower the rest time = better hypertrophy. But I think I hit my max today, nauseating lol. I can see veins on my biceps during curl but failed nontheless.

Also added elbow pasta for my dinner

San Remo - Elbow Pasta (Uncooked), 100 g
Jusco - Smooth Tofu, 1 package
Generic - Egg - Soft Boiled, 3 egg
Generic - Boneless Skinless Chicken Breast - Boiled, 8.5 oz

This post has been edited by GameFr3ak: Jun 24 2013, 08:39 PM

Sifus, what's your say on SL vs SS?

SS for me then... Rip > Mehdi


I'm aware of that. Hence these choices.

Guys, I'm having a routine as follows. Just did my pulling yesterday, but I felt great today (newbie). So I'm wondering if it's okay for me to do my push day today and legs tomorrow followed by an offday after legs. Then start off again on pull.

Pulling (Back/Biceps/Deadlift)
off
Pushing (Chest/Shoulders/Triceps)
off
Lower Body (Legs)

to

Pulling (Back/Biceps/Deadlift)
Pushing (Chest/Shoulders/Triceps)
Lower Body (Legs)
off
Pulling (Back/Biceps/Deadlift)
Pushing (Chest/Shoulders/Triceps)
Lower Body (Legs)

This post has been edited by GameFr3ak: Jul 16 2013, 04:36 PM

Thanks man. However, I would like to stay on my current routine but wondering if I could switch up the frequency of the workout up a notch. Not permanently (maybe until I hit a plateau) but was wondering since I felt great today after my yesterday's workout.

This post has been edited by GameFr3ak: Jul 16 2013, 05:22 PM

Thanks for the feedback. Would listen to my body and stop when needed. As usual I started everything with light weights (to give an idea, DL 40kgx5 for 3 sets and DB row 8kg, light stuff), I guess I'll switch back to original when I'm struggling to keep up. Let's see if I'll get newbie gains from this extra volume.

No off at all?

I thought U're training for strongman or something lol

I've actually read that it's mostly okay for newbie but seeing you (veteran) doing it, I guess it's okay as long as I felt okay. Thanks man.

Okay I did decline bench press (on the smith) for the first time. Got a spotter so I went for 10kg plate / side. I felt more burnout on my wrist, arms and shoulder, not much on my chest.

Does the angle of the decline matters or it's too heavy for me and my weak parts are showing?