Bad Genetics looking for help...

[pumps4days]

I am a 24 year old, 5 feet 11 inches and weigh 185 pounds. I have been focusing on the bodybuilding lifestyle for at least 4 years now and am not seeing the results that I would like. In the gym I put up big weight but if you were to see me it would not seem that way at all. I train normally 6 days a week and switch routines every few weeks and add in new workouts and alterations on previous workouts. When I was 21 I did take a cycle of test e at 500 mg a week and did see great results, I got weight up from that point i was around 170 to about 194 at peek and kept most of my lifting gains i had during that cycle, I know i was young and wish I knew more when I did it but got checked at doctor after and all levels went back to normal and was healthy. Now right now I am looking for a new cycle to somewhat counter these bad genetics, I devot hours daily to preparing meals, working out, taking vitamins and all my daily nutrients and its tough for me when I look at myself and even though i put weight up it doesnt show in my body. I am hoping someone could recommend the right cycle for me. Also please take into consideration I work and do have occasionally some beers on the weekend so probably dont want any orals since I dont need extra stress on the liver. Any help would be greatly appreciated. Cheers

 

[skinnypete]

why do you say your have bad genetics...because your not seeing results, or you body composition....?

 

[71Avido]

It sounds like you're jumping the gun a little bit.

What are your body composition goals?
What does your diet look like?
What does your training look like?

 

[SilverBackGorilla]

Beer.... I love it.... This will be my first weekend without it in a long time. Other than that, I have nothing to add.

 

[pumps4days]

I am seeing results with weights but not in body composition at all. Steadily throughout the years I have tried bulking and cutting to see results but my body composition truly stays similar no matter what. Right now my daily diet is morning 4 egg whites turkey protein shake, 3 hours later 2 pieces grilled chicken cup brown rice and I mostly eat that every 3-4 hours throughout the day. I'll throw in broccoli, asparagus, corn for the last two meals in my day, also switching to steak and tilapia some days for last meal. I also only drink water. I would like to see an increase in arm size but no matter if I increase daily calories I seem to not gain much. It's hard to explain I've just never looked like the amount of weight I can put up in the gym or how hard I stick to my diet and idk how to solve it.

 

[ozzyozzy21]

It is a slow painful process bro! But with gear and a solid diet, you should be growing! I'd get with 3j just to make sure you are eating enough, etc. also I don't think I'm that big or defined but ppl comment all the time expressing otherwise. What I'm saying is what we see often is not what everybody else sees. Could be part of what's going on

 

[71Avido]

I'm still unclear on your goals.
You say you're unhappy with your body composition but you only mention how much weight you're moving in the gym. Are you training to build size, strength or a combination of both?
What does your training actually look like?

This is an example of what would be helpful (weights are for example purposes).
"Leg Day"
Barbell Back Squats - 225lbs 8 reps, 4 sets
RDL - 135lbs 8 reps, 4 sets
Barbell Lunges - 135 lbs 10 reps, 4 sets
Hack Squats - 180lbs 10 reps, 4 sets
Leg Press - 180lbs 10 reps, 4 sets.

 

[pumps4days]

Ok chest day
Warmup bench set 185-15 reps, 3 sets 225-10,10,8, last set 2 reps 275
Incline bench 3 sets 225 8 reps
Decline 185 3 sets 12 reps
Dumbbell flys 60 pound dumbbells 3 sets 10

It's not about really I'm throwing up crazy weight or anything it is just for me I feel like there are plenty of people doing less and look a lot better then me and it's frustrating and just wanted some insight I am looking to gain size for sure. I was hoping I could get insight into a gear that would be the best for my situation

 

[DipKing]

It's just a stage. Everyone thinks less of themselves at one time or another. Like ozzy said you might not think much of yourself, but other people notice. You're probably a jacked dude, and it sounds like you can throw a reasonable amount of weight around. You just need to stop comparing yourself to others. Keep refining your diet. I bet a year from now you'll be a few pounds heavier.

 

[71Avido]

Ok chest day
Warmup bench set 185-15 reps, 3 sets 225-10,10,8, last set 2 reps 275
Incline bench 3 sets 225 8 reps
Decline 185 3 sets 12 reps
Dumbbell flys 60 pound dumbbells 3 sets 10

It's not about really I'm throwing up crazy weight or anything it is just for me I feel like there are plenty of people doing less and look a lot better then me and it's frustrating and just wanted some insight I am looking to gain size for sure. I was hoping I could get insight into a gear that would be the best for my situation

Not bad, I thought for sure you'd be working out in the 1-5 rep range trying to gain size but your rep scheme looks OK. Might throw an extra set in there if you can squeeze it out.
I'm just trying to make sure what you're doing is supporting your goals.
If your diet or training is out of whack, gear won't do much for you but it sounds like you know that.

 

[shenky]

In my humble opinion, working out 6 days a week natty is a lot. Usually when people complain about genetics, they're missing something CRUCIAL in their diet/workout routine/etc. Not that it can't be done, but it is a lot of lifting.

Do you count calories? What's your diet look like IN DETAIL?

I'm of the mind that if you don't see results natty, you should rethink things before doing drugs for the sole reason of getting the most out of your $$$

 

[skinnypete]

It is a slow painful process bro! But with gear and a solid diet, you should be growing! I'd get with 3j just to make sure you are eating enough, etc. also I don't think I'm that big or defined but ppl comment all the time expressing otherwise. What I'm saying is what we see often is not what everybody else sees. Could be part of what's going on

Probably the reason for all the snickers i get standing up after pulling down 30lbs on the lat pull down machine while exhaling very loud, and standing up with my arms wide like I actually have lats. "Me thinking I'm bigger than I am".....haha

 

[Southernfish]

I am not a believer in good genetics and bad genetics in terms of growing and building muscle goes, I think its a bunch of friggin bullshit. 10 years ago I weighed 145lbs standing 6'3, over those ten years I have put on 100 lbs of muscle so I don't believe someone cant grow, I believe genetics has to do with tendon strength and muscle shape and things of that nature but ANYONE can build muscle or burn fat, end of story, provided they have a diet that is going to support what they are trying to achieve, without the diet forget about anything happening now matter how much time is spent throwing weights up. Now with that said, in my opinion bro, you are training too much and too many day in a row!! You need more rest and down time so your body has a chance to grow. 6 days in a row is awesome when on cycle be certainly too much when off. If you wanna grow, eat more, and if you eat a lot, eat more, eat enough until you see what you want to see, I eat every two hours and if I cant it is 3 at the absolute most. I don't really think you need any drugs at this point unless diet and training are 100% correct bro!!

 

[pumps4days]

Just wanted to say thanks to everyone for the posts it's helped me a lot gna keep going hard and tone it done a little to let the body rest and put up my calorie intake. Thanks again

 

[Southernfish]

Yes bro up those calories!! just be aware of what your eating as well, not just how much, you want lots of clean carb, pro, and fat sources, and maybe a cheat meal or two a week, if anything, just to satisfy you mentally haha, play around with your diet, theres no one perfect thing to do or way to eat you have to figure out what foods work best for your body, building the body requires much patience so learn and apply and see what works

 

[Optimal]

Get shredded and I'm sure you will feel better about your physique. Over 18-20% BF and you start looking "big;" under 11% and you start looking hard... anything in between tends to look like shit imo unless you're enhanced.
But once you start to understand macros & the consistency/control they bring, everything becomes much easier.

Also, how often are you training each body part? I haven't personally seen any natty look good while following a bro split (except maybe those with BBC genetics). Follow a better suited natty program like upper/lower, push/pull or PHAT.
And honestly, I don't really think "bad genetics" is a real thing. It's more like 95% is average and 5% is godly (or lying about natty status).

 

[Detour5]

I'm gonna hazard a guess here and say that when you train in the gym you may be using weights that are slightly too heavy for you causing you to slacken your form and use excessive swinging to move the weight rather than the target muscle. A lot of people do that and claim they can't grow, but that will be because every training session is cheated. Maybe ego training is one of the culprits. It's not all about heavy weight, it's about forcing your muscle to contract optimally and if that isn't happening, you won't see much muscle growth. Be true to yourself and re-evaluate your training methods.

 

[Southernfish]

I'm gonna hazard a guess here and say that when you train in the gym you may be using weights that are slightly too heavy for you causing you to slacken your form and use excessive swinging to move the weight rather than the target muscle. A lot of people do that and claim they can't grow, but that will be because every training session is cheated. Maybe ego training is one of the culprits. It's not all about heavy weight, it's about forcing your muscle to contract optimally and if that isn't happening, you won't see much muscle growth. Be true to yourself and re-evaluate your training methods.

This is a good point, I see people in the gym who are almost giving themselves a hernia trying to push too much weight and there a guy twice the size next to him pushing half the weight or even less!! Bodybuilding is not about the amount of weight you can push or pull, but how you go about doing that

 

[TheseGains]

i think your eating to little....based on your diet alone the only carbs i see is the brown rice and 1 cup is not a large quantity...if your looking to put on size i would definitely increase the carbs...try making your last meal whole meal pasta with 2x cans of tuna with olive oil(healthy fats).

forgot to mention oat meal, excellent source of carbs.

 

[Black Beard]

In my opinion, the three most important things you need to make sure you have covered are:

1.Progressive overload(Make sure you are making progress I.E. increasing weight, intensity,etc)

2.Nutrition(Are you getting enough calories, protein, etc)

3.Rest(Are you giving your muscles and your CNS time to recover?)

If you get those three right, you will see progress. Sometimes it's not as simple as it seems but those three factors are KEY.