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Fat lad of the highlands

No real gym or experience

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Hi all!!

First post ever so feel a little exposed!!

I used to be a soldier. 6 pack and dancing pecks the lot.                                      However that was 20 plus years ago and I'm no longer boxing etc. I am now 41 years old. 175 cm. And now weigh 80 kg after a diet change and a lot of exercise.                                                                  I've been in the gym frequently for the last 4 years. 5 days a week, and an hour a day minimum. Split between cardio and weights.

My local "gym" is in a high school (I live in one of the most remote places in the uk). There is very minimal kit (fixed weight bench with 1.25/2.5/5/10/15/20/25 kilo weights) and 5/10/15/20/25/30 kg dumbbells. And a cable pulley machine.

I use all these regularly. I track my weight and use my fitness pal to control diet and macros.

Here is the problem. I am seeing almost zero gains. My wife thinks it's possible I have body dismorphia. 

I am thinking about getting an online personal trainer if i can afford it (i think its unlikely). Because i dont seem to be able to put on muscle. And certainly not definition.

I dont want to be big (I do martial arts, and size would not be great for me), I just want a nice looking body for my height that's well defined without getting "ripped).

Are there any easy online programmes or trainers that are cheap-ish which can show me a guaranteed way of bulking a little and toning a lot?

Many thanks for any help or advice!

 

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1 hour ago, Fat lad of the highlands said:

 

Hi all!!

First post ever so feel a little exposed!!

I used to be a soldier. 6 pack and dancing pecks the lot.                                      However that was 20 plus years ago and I'm no longer boxing etc. I am now 41 years old. 175 cm. And now weigh 80 kg after a diet change and a lot of exercise.                                                                  I've been in the gym frequently for the last 4 years. 5 days a week, and an hour a day minimum. Split between cardio and weights.

My local "gym" is in a high school (I live in one of the most remote places in the uk). There is very minimal kit (fixed weight bench with 1.25/2.5/5/10/15/20/25 kilo weights) and 5/10/15/20/25/30 kg dumbbells. And a cable pulley machine.

I use all these regularly. I track my weight and use my fitness pal to control diet and macros.

Here is the problem. I am seeing almost zero gains. My wife thinks it's possible I have body dismorphia. 

I am thinking about getting an online personal trainer if i can afford it (i think its unlikely). Because i dont seem to be able to put on muscle. And certainly not definition.

I dont want to be big (I do martial arts, and size would not be great for me), I just want a nice looking body for my height that's well defined without getting "ripped).

Are there any easy online programmes or trainers that are cheap-ish which can show me a guaranteed way of bulking a little and toning a lot?

Many thanks for any help or advice!

 

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There are plenty of routines that well set you going to a good level available on the internet, you can watch youtube videos as well if you aren't wanting to read through things too much. 

The equipment you have listed is enough to get a solid routine planned. 

Personally wouldn't bother with a coach or any paid services yet, the majority of them are a complete waste of time and try to reinvent the wheel.

 

 

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23 minutes ago, Fat lad of the highlands said:

Nice one cheers!  

Just not sure which videos to trust. So many out there. 

Just stick with basics, a good routine to follow is push, pull & legs it's what works for most people these days. 

Video wise stay clear of those that are trying to advise crazy routines etc. just for views they are usually a load of nonsense. 

Joe Delaney on YouTube is pretty good, he's quite funny but uses solid routines that are straightforward and effective.

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On 07/01/2020 at 9:00 AM, Fat lad of the highlands said:

 

Hi all!!

First post ever so feel a little exposed!!

I used to be a soldier. 6 pack and dancing pecks the lot.                                      However that was 20 plus years ago and I'm no longer boxing etc. I am now 41 years old. 175 cm. And now weigh 80 kg after a diet change and a lot of exercise.                                                                  I've been in the gym frequently for the last 4 years. 5 days a week, and an hour a day minimum. Split between cardio and weights.

My local "gym" is in a high school (I live in one of the most remote places in the uk). There is very minimal kit (fixed weight bench with 1.25/2.5/5/10/15/20/25 kilo weights) and 5/10/15/20/25/30 kg dumbbells. And a cable pulley machine.

I use all these regularly. I track my weight and use my fitness pal to control diet and macros.

Here is the problem. I am seeing almost zero gains. My wife thinks it's possible I have body dismorphia. 

I am thinking about getting an online personal trainer if i can afford it (i think its unlikely). Because i dont seem to be able to put on muscle. And certainly not definition.

I dont want to be big (I do martial arts, and size would not be great for me), I just want a nice looking body for my height that's well defined without getting "ripped).

Are there any easy online programmes or trainers that are cheap-ish which can show me a guaranteed way of bulking a little and toning a lot?

Many thanks for any help or advice!

 

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What type of martial arts do you do mate? 
 and, welcome to the forum. 

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80kg at the moment you say, are you in a surplus or deficit, calorie wise?

The simpleness of your gym matters nothing, sure things get a litte more boring quickly but I have a very simple setup in a cow shed and it fits all needs so where you train shouldnt matter.

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2 hours ago, GMme said:

80kg at the moment you say, are you in a surplus or deficit, calorie wise?

The simpleness of your gym matters nothing, sure things get a litte more boring quickly but I have a very simple setup in a cow shed and it fits all needs so where you train shouldnt matter.

Calorie wise I am dead on to maintain weight according to my fitness pal app.

Very in control of calories. And if I needed to change the macros I can do that easy.

 

Just not sure why I'm not seeing results. Thinking maybe I need to be in the gym more often AND for longer etc.

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