Hey!

I worked out from September to November and quit gym because of our house construction.

Now I am going back to the gym and I feel like I didn’t achieve anything from September to November. I went full try hard mode and documented all my kcals, went 5 times a week and somehow without real noticable changes.

I didn’t really care at first because I am skinny fat. Was just going to have some fun and free my mind but after November it felt kind of useless.

I started at 79.3 kg and I am 175 cm tall. I am skinny asf but my bodyfat is very high, I’d say about 23% if I compare images of Bodyfat% on google to my look. I can’t even do a single pull up and at the end of the three months I still couldn’t do a single pullup eventhough I did so much back, lat, shoulder, biceps, triceps exercises.

So my days looked like this:

Monday: Chest/ Triceps (push ups, assisted dips); Abs (sit ups, standing leg raises), Benchpress (Chest, Triceps) and Triceps isolated with pulldown machine -> Every two weeks I started off with push ups and assisted dips and the other weeks I started with Benchpresses instead to keep that balanced.

Tuesdays: Lat (Lat pulldown), Dead Hangs (I couldn’t do a single pullup) started 1 minute, extended to like maximum of 2 minutes after 8 weeks), Back (seated rows) and rows on a fixed machine,

Wednesday: Legs (Squats, later Squats with dumbbells), Lunges (later with dumbbells) and this legpress machine started off with 0 kg and later after like 2 months 10 kg each side but felt dead after those.

Thursday I did what I did monday, friday I did what I did tuesday and friday I did what I did wednesday.

Cardio I didn’t do anymore only 5 minutes before and after each training.

And I played soccer with my friends 3 months later and couldn’t keep up. My cardio didn’t get better in that time. I honestly felt so tired and exhausted I think that was the reason I quit in the end.

I barely eat so its hard for me to get my kcal in but I counted about 2200 kcal a day (require 2800) and my lowest protein intake was 1.7g and my highest protein intake a day was 2.8g in this time period. So I never was lower than 1.7g and never higher than 2.8g and the days I hit my 2.8 g was when I drank a shake and somehow had dinner with way more protein than expected (meat) cause I barely eat meat.

Man I just want to go to the gym and notice a difference…

My stats at the beginning of training: 79.3 kg. After the three months I was at 78.5 kg.

I decreased my kcal intake and increased my protein intake. It could be muscles, but to be honest I have way too much body fat to do a body recompensation atleast its what I have read. So my goal wasn’t to gain muscles, my goal was to lose weight while maintaining my not existing muscles. It didn’t work.

My goal now would be to go down from 79.8 kg (now) to 72 kg and then gain muscles. But how? Just do more cardio and no weight training? People say I gotta do weight training cause muscles burn kcal. Yeah true, but people also say I can’t gain muscles if I wanna lose weight. But I gotta lose weight… what should I do?