Plateau'd and need advice!

no but a quick google search can probably give you a little info. I do have the info to the supplement store I get my stuff from if you want their number. The guys there can give you all of the info you need over the phone and tbh is a lot better then what I can provide.

 

Sarms are not approved by the FDA, they give less results than steroids but have the same negative effects (low testosterone, hair loss, small balls etc)

Also would not recommend calling the seller to find out about it, LOL, that is one way to be misinformed

 

1. Being approved by the FDA doenst make a drug healthy, it just makes them more 'regulated'. The FDA approves dangerous substances all the time.

2. Less results depends on the person. One cycle can pack on 3 to 15 pounds of muscle.

3. It does have negative side effects when abused, but not when taken the recommended dosage. That being said It wont shirnk you balls like steriords.

4. Yeah calling the seller would probably give you a bias answer so you should probably look it up yourself. Unless you want professional help. Then reach out to someone that knows what theyre talking about.

6. im in no way trying to sell you something. Im just trying to help by giving you advice. You can take it or leave it man i just know the results that ive seen.

7. Robot is probably 120lbs and doesnt go to the gym.

8. There is no 5

 

Sorry if I hurt your feelings, no need to get personal.

Googled for like 2 mins and found side effects of steroids are seem in sarms: infertility, mental health problems, liver toxicity, increased risk of heart attacks & strokes etc

Not to bash you too much man, just feel like alot of guys, even a few friends of mine, who take things like this due to body image disorders similar to how girls want to look like Victoria secret models. Staying natural is so much more healthy physically and mentally.

 

i was just joking man it sounded funny at the time :/

Natural is always healthier as far as the side effects go. A quick google search shows that smoking cigs can cause cancer but if you smoke a pack over the course of 2 months nothing would probably happen.

Also what girl doesnt want to have a victoria secret body. 99% would do it even if they had to sacrifice a little bit of their soul lol

 

Exactly, and to maintain steroid mass you have to keep using steroids

And exactly again, the difference being that a models job is to look good. vs models will also have teams behind them; a physical trainer, nutritionist, chef etc. Normal people can't put those hours in and have the resources lol

Most male equivalents spend hours in the gym, tbh that a boring life if you ask me, but most people with responsibilities can't spend that much time and thus the disorders pursue.

 

Ok Mr. robot you dont know what youre talking about at this point.

 

The number of calories you eat isn't the main concern, it's whether that number puts you in a caloric deficit. If you aren't losing fat over a long period of time then you aren't in a caloric deficit.

That drinking you mentioned could be the culprit. Alcohol has around the same calories per gram as pure fat.

If you want true washboard, eating/drinking extremely strictly is the way to get there. Chicken, fish, and other lean proteins, fibrous foods, veggies, and fruit.

Make sure you're doing a lot of leg involved ab workouts to develop those lower abs. Also twisting motion workouts to get the obliques framing the abs, makes a big difference. I haven't had proper abs in ages, but these were the things I focused on when I was making good progress.

 

You’ve probably heard this a million times, however...
What worked for me was intermittent fasting.

I’ve swapped between 16-8 and 18-6 but they both work fairly well.

It could be several other things, like drinking, etc. But I found with literally 0 diet or workout routine change I lost about 10 pounds in 2 months with very minuscule muscle lose and 0 strength loss. However 1500 cals/day is exactly what I was doing as a cut (which I’m assuming that’s what you’re doing considering you want to lose fat) at 170 6’0.5 so you may want to experiment with your kcal/day and see how it effects your body. Then again you said you had a high metabolism, so can’t really speak for that myself.

 

So i havent read all the replies i am just wondering whether you have manage to start to take notice of a difference if not.....


I'd recommend changing up completely each week confuse the fuck out of your body with regards to cardio workouts, try a lot more intense sessions for no more than 20minutes do not aim to run a mile. Do this;

Warm up 3-4 minute walk (fast pace)
Sprint as fast as you possible can for 1 Minute (trial and error - if you run as fast as you think you can for 1 minute but can feel like you could of ran longer you can run faster so up the pace to the maximum best effort)
30 Seconds stop not walking just grab the sides of the treadmill if your on one, if outside just stop.
Do this 5 times.
Now Sprint as fast as you can for 2 minutes keeping to the same pace so it may be slower than before.
Rest for 1 minute
fast as you can for 1minute 45
rest for 15 seconds
fast as you can for 1minute 30
rest for 30 secs
repeat this going down in 15 second intervals till youve done a 15 second sprint and a 1 minute 45 rest

As for weight sessions mix it up every 6 weeks, after so long your body just gets so used to it.

 

Hey there, I didn't read all the previous comments because I want to give my personal input in here, for you.

First of all, I am a very experienced sportsman, been training for 8 years disciplined. I'm weighing about 250lbs at 6,7ft/201cm with barely bodyfat, 13-14% (abs are shown).

What I think you have to change is your mindset, first of all. You're a beginner in sports and you want to take 2 things at once, trying to get rid of your fat on your lower stomach and grow muscles.
I can tell you straight away, that wont work efficiently at all. It is possible, when you're on steroids but I highly recommend you not to try that, ever!
I always tell people: "Everyone can hit the gym, everyone can lift weights, but that might be 30% of the input. The other 70% has all to do with a proper diet and good rest". So bare that in mind.

Lets start with your training routine. For a beginner, it's no problem to train 5 days a week and do a big variety of musclegroups multiple times a week. Your body has to get used to training anyway. Since you're already been training for 3 months, and I assume you're having a standard routine in your training and you're noticing the muscle strain is becoming lesser by the week. Your body is getting used to training, if it's not becoming lesser, keep going on untill it does.

There are alot of different training schedues, I will tell you the one I've been using in variety over the years. I do not say that other methods aren't good!

I tend to train 3 OR 6 times a week. The schedue has a 3 day routine with 1 rest or cardio day. To use this schedue the most effective you'll be training 1 big muscle group and 1 small muscle group every day, your abs is variable over the week (I did them daily).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

DAY 1
Big musclegroup: Chest (3-4 heavy excercise, low reps: 6-8 + 1 last excercise for pump)
Small musclegroup: Triceps (2-3 heavy excercise, low reps 6-8 + 1 last excercise for pump)

Always do the basic excersice of the musclegroup.
- For your chest always do the benchpress. Other than that: upper chest, side chest (fly's) and lower chest. There's a ton of excercises you can apply.
- For your triceps always do the lat pulldown. Other than that: Your triceps is made of 3 (tri) muscles, so one inner and one outer pulldown atleast.


DAY 2
Big musclegroup: Back (3-4 heavy excercise, low reps: 6-8 + 1 last excercise for pump)
Small musclegroup: Biceps (2-3 heavy excercise, low reps 6-8 + 1 last excercise for pump)

Always do the basic excersice of the musclegroup.
- For your back always do the deadlift. Other than that it's a variety of a rowing excercise for the core muscles, wide lat pull down excercise for your upper "wings" or teres minor/major muscle and a small lat pull down excersice for your lower "wings" or latissimus dorsi muscle.
- For your biceps always do a seated bicep curl with rod for the most balance. Other than that do a "hammer curl" excercise and opposite curl from that, I don't know how to pronounce it in English. The biceps has 2 (bi) muscles, a long and short one. The long one you'll train with hammer curl variety excercises and the small one with inner curl variety excercises.


DAY 3
Big musclegroup: Legs (3-4 (or 5 with long legs) heavy excercise, low reps: 6-8 + 1 last excercise for pump)
Small musclegroup: Shoulders (3-4 heavy excercise, low reps 6-8 + 1 last excercise for pump)

Always do the basic excersice of the musclegroup.
- For your legs always do squats, other than that my variety was for the calves, outter upper legs (quads), inner upper legs (hamstrings)..... yes, my butt included too, in my defence I have a great looking ass for a guy now, and 1-2 strength excercises such as the excercise "lunges".
- For your shoulders always do the shoulder press (I liked the machine more than dumbells due to the rate of injuries, but it's all up to you), other than that train your front, side and back of the shoulders.


DAY 4
Sometimes I just took a restday, watched a movie.. relax and go to bed early but some days I went to the gym and did cardio, went to the spa (very good for your health and becoming leaner) or scrapped the restday and started repeating DAY 1 again and took a restday every sunday after 6 days of working out.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


About your diet, 1,500 calories is far from enough to grow. I suggest you to take atleast 2500 calories.
With dieting it is the same as training routines, there is a wide variety and mine is not per definition the best one but it did work for me.

The most simple theory: If you take in more then you train out, you will grow. If you train out more then you take in, you don't.

Dieting is not about being disciplined, it's alot of knowledge and knowing your body. It can take months or years before you figured out your body and start working out efficiently. It took me almost 2 years before I figured it out and started to see my body change.

I can't give you a personal diet plan because I don't know you as a person and every person reacts different to a diet. So all I can tell you for now is try to eat clean (no junkfood, drinking) and use this rate for a stable growth as beginner: 40% Protein, 40% Carbs, 20% Fat.
You can track your food by using apps such as MyFitnessPal, FatSecret etc. There are plenty of apps that help you by tracking your food. This is how I learned it.

In my opinion you should focus on getting more muscular first before trying to get lean, and I hope this helps you on your way.

If you need more information, just ask away!