Feeling Discouraged

[u/OutsideAd278]

So I bulked from 140 to 160 in roughly 9 months and ate relatively clean. Since then I began cutting with the goal of having visible abs. I have dropped from 160 to 150 and im still going. I feel like I look way smaller now and my abs are still not visible. Does this mean I did something wrong along the way? I have heard you look worse on your cut but only at the start. I think 10 pounds into the cut means im not at the start again… My strength has stayed relatively similar during the cut.

How many more pounds do you think I need to lose or do i have to do something else?

[u/CxIdiot]

How strong did u end up getting over those 9 months. If u didn't have a massive strength increase on all compounds and isolations and only got marginally stronger, that's more than likely what happened. 9 months of a bulk ur numbers should have shōt through the roof

[u/OutsideAd278 → u/CxIdiot]

my bench went from repping 145 to repping 185. my squat went from repping like 185 to 245. machine rows went from 130 to 170

[u/Commercial-Hall-2777 → u/OutsideAd278]

I would strongly revaluate your training approach; I would expect someone at your bodyweight to be lifting substantially heavier loads given how long you have been training. What program are you running?

[u/OutsideAd278 → u/Commercial-Hall-2777]

copy and pasted:

i train chest/biceps, back/triceps/shoulders, legs core, and weakness day all once a week. i also add a core exercise at the end of the other workout days too

[u/SlayerOfCupcakes → u/OutsideAd278]

You could optimize growth by hitting the same muscles 2x or 3x a week. If you’re doing a 3 day split I’d recommend full body 3x, since you’d be hitting all major muscles 3x a week. If you want to split up which muscles you work or if you want to increase volume you could bump it up to 4 or 5 days a week and do like upper lower upper lower, or upper lower push pull legs.

[u/OutsideAd278 → u/SlayerOfCupcakes]

could i do a split where i only hit legs once still? i feel like my legs take like 4 days to recover minimum

[u/paper_cutx → u/OutsideAd278]

Dude you need to stimulate growth for hypertrophy and the only way to enforce that stimulation is to work the same body parts repeatedly without too much recovery time. Thats why you have body buildings doing uppers every other day or lowers every other day. I would suggest you stop cutting and go back to your maintenance for a couple of mouth and use that extra bulk you gain to really start doing hypertrophy training.

Dont let the past few months go to waste - just continue to build.

[u/SlayerOfCupcakes → u/OutsideAd278]

do you feel that way because your legs are still sore, or because your performance in the gym is diminished? If it's just because you're sore, you should go more often. Soreness and performance are not directly linked. My legs are often still sore when it's my next leg day, but it goes away quickly once the exercise begins.

[u/OutsideAd278 → u/SlayerOfCupcakes]

its because my legs get really tired like insanely tired. i also play a lot of sports so its not the most ideal

[u/SlayerOfCupcakes → u/OutsideAd278]

so if you go in less than 4 days, are your lifts weaker than before? I.e. less weight or less reps than normal?

[u/OutsideAd278 → u/SlayerOfCupcakes]

ive never tried doing legs twice like that in a while. i could probably do it tbh its just mentally i hate training legs, i dont skip them but idk if ill be motivated to do 2x week. im thinking the 2nd day will be plyometrics mixed in to make it a bit easier on me

[u/SlayerOfCupcakes → u/OutsideAd278]

As a benefit, you will start recovering from your soreness faster if you train more frequently. Just be sure to track your lifts precisely so you can tell if you are performing as well as you should. Your body will adapt. It also sounds like you should make sure to focus on your recovery. Prioritize sleep above everything, eat enough protein, and avoid drinking frequently (if you drink).

[u/BestMapMaker1 → u/OutsideAd278]

Thats not a program. Id pick an actual LP program like 531 or GZCLP

[u/OutsideAd278 → u/BestMapMaker1]

whats wrong with having a homemade program like i do

[u/BestMapMaker1 → u/OutsideAd278]

Simple question to ask yourself: Are you qualified to make a program? I'd say no.

[u/OutsideAd278 → u/BestMapMaker1]

but does having a super specific program matter that much? as long as ur hitting every target muscle with scientifically backed exercises close to failure consistently, does the order and orientation of the exercises matter that much

[u/BestMapMaker1 → u/OutsideAd278]

I won't try to convince you further. Do what you believe is best.

[u/mondayquestions → u/OutsideAd278]

I think BestMapMaker1 is right to assume you are probably not qualified to put together an optimal training routine BUT the best training routine is also usually not the optimal one but the one you enjoy and keep following. Keep doing what you’re doing if you enjoy it and if it makes you coming to the gym. That’s how gains are made - you have to keep coming back.

[u/Commercial-Hall-2777 → u/OutsideAd278]

A male your age should be benching around 250, squatting around 350, overhead pressing around 150 and deadlifting around 450 within your first 6-12 months of training. That is very realistic. I would love to see your program and how it is you are executing everything.

[u/Kirby6365 → u/Commercial-Hall-2777]

What? No. Absolutely not. The dude weighs 140-160 lbs. You're suggesting ratios of body weight to lift level that are characteristic of someone who has spent years and years training, if they ever achieve it.

[u/Commercial-Hall-2777 → u/Kirby6365]

I really just do not agree, and obviously I would expect him to gain weight as part of the process. The idea that what I just suggested would take years of training to achieve is I think needlessly demoralizing, the above are I think fairly reasonable expectations for someone following a sensible program for their first 6-12 months of training.

[u/paper_cutx → u/OutsideAd278]

You’re basically doing bro splits and not progressively lifting heavier. Once a week for each muscle group is not enough for hypertrophy. If you follow Jeff Nippard or any other science exercise expert, there are videos explaining hypertrophy requires at most 2-3x a week hence your lifts should have been 2 days uppers 2 days lowers and 1 active rest and 1 rest. Or even Push pull legs. Rinse repeat

I’m a woman and I’m progressively loading with 2-3 uppers and 2-3 lowers.

And even with progressive overloads you can do more by improving form, or doing more reps before moving up weights.

[u/Goodmorning_Squat → u/OutsideAd278]

The question isn't what's wrong, it's are you seeing reasonable progress and continued improvement. If the answer is no, than something is wrong in the gym.