dear all sifus,

would like to get some constructive feedbacks from yall. my gym just notified me on my 1 year membership subscription coming to an end. and i just got to this realization that i didnt improve much at all. hopefully the experts and gurus here can shed some light.

some background before weightlifting.
i was 50kg or slight less. 176cm male. dont like eating much and zero athleticism. i dont do any sports at all.
so i started weightlighting and taking mass gainer. over time, i grew to 70+kg and was fat. sth was wrong there.
so i cut down to 60kg and restarted the process.
after 1 year in the gym, im currently about 67kg.
to give some stats
i can do pullups for 4 sets 10 reps
db bench press 30kg each arm.
i used to eat fast food a lot to hit my calories, and protein from protein shakes.
now im starting to take 300g of chicken breast for dinner everyday.
ive seen videos and before after pics that ppl really transform after 1 year of lifting.
but i still look very noob, slightly bigger of course, but not good at all.

any sifus here can gimme some advice or stories of your journey. what you tried and works.
sincerely wanna grow more muscles.

Thanks a lot

Check what you eat. And combine both weight lifting and cardio into your program.

Agreed.

TS will have to unlearn lots of wrong fads to be lean and healthy.
Most of the mainstream videos are selling something.
Most do not know what they are doing wrong.

Look at the other side of the equation.
It is not popular so best keep it to yourself.
Try for 4 weeks, apply what works.

I dont do gym but I thought there's two types of method to train (judging from friends who did them).

One is where you gain weight and take a lot of protein/supplements to make yourself bigger.

Another type is where you just train without taking supplements to tighten everything.

guys i was expecting more insight.....for example, what do you eat daily? what exercise that really helped you grow? what did you tweak in your journey? what you did wrong and learned?

do i really need cardio when im skinny already?

i dont understand...

no offense, but just....just......whatever...

doesnt matter you are what body type, the end game is still the same.

control your calorie = weight management
you can't force feed so muscle wont grow that fast also.

Just 1 year, and you still quite light. do more compound exercise

barbell Bench press: as heaviest as you can, target 100kg
shoulder press,squat, deadlift, etc

dont kena tipu by those taking steroid, if you are natural, there are limitation on how much muscle you can gain naturally.

I would share but then /k tards would bomb me into heck.
Even in Serious kopitiam, I shared facts also got deleted.

So you see why I am reluctant to type out only to just get bomb.

Furthermore, you are eating wrong.
It is never easy for people to accept their position.
Most gym goers only want to hear that their right.
So I suggest you research, toward the other direction.

I have seen Iron Man Triatheletes: bike, swim, marathon
who do not take mass gainers and chiciken breast.

What we eat > exercise. Not that exercise is not important.
Fix your diet/food.

I tweak everything until excess weight just came off.
I was hospitalize at one point so could not exercise.

So the one thing I suggest you research first is your food.

somehow i cant feel my chest working doing barbell, so i focus on dumbells, currently 30kg.
also, based on your experience, how efficient if deadlift for back muscles? i feel its more lower back and legs. but whats important is the upper back right?
ya, i do agree that instagrams and social media are giving false expectations. but still i feel my results is below par.
what kind of supp you take?

yes, agree
diet > exercise

but also note, if they lift light and form also cacat, cannot also.

so for me, once you hit a certain level only diet > exercise. for beginner, especially for ectomorph can hentam more carbs (good carbs) and more weight and fat also no worries. cause can easily cut it back.

once you hit the calorie surplus and with high protein diet, you will see growth.

same like me when i first started, because ectomorph normally doesnt have much chest muscle. mine was flat like HD TV

so you can't really feel the muscle contraction but just focus on the correct form. You will feel it later

Chest is one my weaker part, took me 2-3 good years to finally see my pec.

dont take supplement is my advice. take it once you master your diet

creatine for example, it is good. but if you take it without having anything to compare, how you know how good it is?

try natural for few months, once you get better idea of your one rep max/how heavy you can lift, then only consider supplement.

do be honest, you dont need supplement also based on my most recent research on it. spend your money on solid food

taking solid food is the hardest part, not easy

This post has been edited by gbmitoban: Aug 2 2019, 12:29 PM

now im interested to know.. hahaha. pls tell

Thank you for reading my comment.

Agree that form and substance are important.

Unfortunately that is where I agree with you and no more.
I disagree on fat. So I do not need to "cut it back"
I do not agree with calorie counting and high protein.
I do not have to prove to anyone because I am living it.

I am not trying to convince you.
TS have to open TS's mind if TS wants to find the light.

After all, TS is eating breast, mass gainer, and others but not seeing the result.

so in summary, if i take like half a kilo of chicken breast a day. thats like 150g of protein plus other stuff to hit my daily calories intake.
i will grow?
im also very weak in chest. i see some ppl, lift like 40kg barbell only chest bigger than me already.

so faster say whats your method la....

You see Avengers Infinity War Dr Strange realize the secret to success but Iron Man have to discover it himself.

agree to disagree, different people different result. doesnt matter you are keto, vegan, etc, i believe once you find you way it will work.


dont need to be so strict, just increase your protein intake, and drink some protein shake.
unless you are going competition, then diff story.

some ppl might be on different training program > high rep therefore the weight is lower. as long as you are lifting heavier, there will be growth

dont you think im growing too slow? im on the 8-10 rep range.