why isn't it working?

diods87

I have been dieting for a month now, going to the gym 4 times a week in the morning doing 1 hour weights 30 mins cardio. and one month later I cannot see much of a result. I mean I see it when I diet and work out but I have been poorly for last 3 days and I didn't go to the gym and I took a picture of myself now and compared it to the month ago (before I started diet and training) and I cant see any difference between them two

I am 28 yo, 6ft tall, my weight is 77.8kg (it used to be 79 4 weeks ago so yes it did go down slightly same as body fat has decreased by about from 14.4 to 12.7% according to my scale) but when looking at my body I cant tell any difference.

I know I should not be expecting miracles after one month of gym and diet but shouldn't I see some results?

starting to feel a little demotivated

pls advice guys, do I do something wrong?

leahcollett1

depends if your logging correctly all your food hun.. unfortunately you can live in the gym but losing weight comes first from what you put in your mouth, exercise is to get you fit and healthy and can help with getting a bigger deficit in.

diods87

my diet is full of protein. my regular meal would be about 200g of rice and 200g of chicken breast plus fresh vegetables that's say for lunch and dinner. breakfast is 50g of porridge with eggs and apple omlett. and 10am snack is natural yogurt and 25g of nuts. that's my diet on my gym days, other days I eat similar but try to cut down on carbs

leahcollett1

do you weigh everything and track it.?

diods87

yes

jmgj27

Why not let us see the side by side pictures so we can see if there's a difference you're blind to?

callsitlikeiseeit

EvgeniZyntx

So you lost a lb a week for four weeks. Seems like it's on spot. Building up takes time your body isn't yet used to your routine.
What is your lifting routine?

You are almost ready to start a bulk.

(The chart doesn't apply. He's lost weight. He's talking about definition.)

diods87

hey thanks for all replys and effort.

EvgeniZyntx - exactly, I am aiming for nice defined body, I did lose some weight cause I can tell I don't have that much fat around my waste stomach etc as I did 4 weeks ago.

lifting routine:

Day 1 - arms and back
Day 2- chest
Day 3 - break
Day 4 - Legs
Day 5 - arms
Day 6 - break
Day 7 - break

perhaps my routine is wrong or I have been doing the same workout for too long? or I just don't push myself too much? tho when I work out I believe I do.. I don't lift too heavy weights, for example when I do arms I use 8kg weights for biceps. sometimes try to increase to 10.
When I do chest I put 10kg on both sides. I do try to do 12 reps and 3-4 sessions though.

what you think?

EvgeniZyntx

If your objective is bodybuilding and definition I would suggest a progressive program that includes a major focus on major lifts (bench press, overhead, squats, rows and deadlifts). I personally would not concentrate an entire work out to arms unless 1) you have everything else dialled in 2) you really need specific work on that.

Look into a progressive lifting program - there are a variety - people here recommend a lot Starting Strength, strong lifts 5x5, allpro, etc. You can google these or search for them here.

Personally - I've used all three and have a few reserves as my own issues are flexibility and "movement in function" activity so I've added pull-ups, plyometrics, and other dynamic movements along the way.

In terms of definition - you are looking for a program that is progressive with a mix of high weight low rep (5ish) to mid weight mid rep work (up to 10-12 reps.)

The fastest increase in definition will occur when you follow a program and eat above maintenance to develop muscle. Then cut slightly to loss the bit of fat you gained during the bulk. Rinse repeat.

If you are around 12% fat now, continue to lose 1-2 points of bf while working out to get to a higher progressive level in your weights. The neuromuscular adaptation takes 5-6 weeks anyway. Then bulk slowly - adding about a a 1/2 to lb a week (300-400 cals above maintenance). Then cut slowly like now. Rinse, repeat.

Good luck.

diods87

thanks for all the info. I will need to look more into the progressive program and read more about it. i need to plan a new workout and see where it takes me; it needs including high weight and low weigh reps... appreciate your comment!