Body fat NEVER changes

I could use some input here guys. As the title suggests no matter how much weight I gain or lose my body fat / composition never seems to change. I've been as heavy as 230 and as low as 175lbs. Doesn't matter the diet, training regime or supplements (natural and hormonal) I always seem to look the same.

It's gotten to the point where after years of training and dieting I'm starting to lose motivation all together. I'm getting sick of living this lifestyle and literally not having anything to show for it. It's embarrassing to know so much about nutrition and training but I can't seem to figure it out for myself.

I know genetics play a part but I believe wholeheartedly, as I'm sure most on here do, that genetics are often overstated. Sure genetics can explain why I'll never be a pro bber or athlete but there's no reason why I shouldn't be able to achieve 10% body fat regardless of my genetic disposition. Hell I don't even care about getting to 10% bf at this point. I just want to be able to take my shirt off and look like I lift.

What's everyone's thoughts? Anyone else been in the same situation? If so, what worked for you?

Thanks in advance guys. Looking forward to hearing your input and hopefully finding some new motivation to go with it.

Whats your diet/ training regime. Full stats. Any pics?

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Sounds dysmoorphic if a 60 pound swing doesn't change anything. That's literally 25% of your total mass at your heaviest and 1/3 at the lowest. Post pics.

I'll see if I can dig up some pics over the years. I've generally avoided taking any since I always seem to look the same.

Training has been variations of the bber split over the years, 5x5, or 5/3/1. I've done low intensity cardio, moderate cardio and HIIT all with what seems to be the same results although I can tell a difference conditioning wise between them.

As for diet what haven't I tried? TKD, CKD, the anabolic diet, high carb low fat, moderate carb less than 150-100, paleo, etc. I've used the ec stack, clen, t3 and otc fat burners with no noticeable gain. Keep in mind this is over the course of 10+ years and I'll stick with a diet/training routine for a year or more before switching it up.

I'm 6'2, 28 yo and currently at 177. I moved to a new state, changed jobs in winter of 2015 and that is when my training took a massive hit. The gyms around here suck!

Prior to the move I was around 205 and had been doing 5/3/1 for nearly 2 years and was at my all time strongest. The current goal is to get back to that level or close to it but that's where the motivation falls short. I may be stronger and in better shape but I'm just as fat if not a little fatter than I am now.

6'2 177 pounds... You ain't fat.... You just have issues

no way you look the same at 230 and 175.. post current pics and current every day diet .
thats the only way we can truly help you

I'm interested in these pictures! 230ibs to 175ibs and can't tell a difference!! Hopefully there's something these guys can find and help you out bud!

I'm calling severe BDD or not being honest with yourself on how hard you're trying.

I've met plenty of people who have been in your situation... Winds up being a case of they aren't actually doing what they say. Not intentionally, it's more so that they aren't counting macros properly, are overshooting what they need to maintain/cut, how hard they work etc.

Cj 784 said:

I could use some input here guys. As the title suggests no matter how much weight I gain or lose my body fat / composition never seems to change. . . .

there's no reason why I shouldn't be able to achieve 10% body fat regardless of my genetic disposition. Hell I don't even care about getting to 10% bf at this point. I just want to be able to take my shirt off and look like I lift.

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You are 6'2", weigh 177 and are 28.

What did you eat today?

List everything. Include what you drank.

Have you ever used steroids? If so, provide us with your cycle history.

List your food like this:

Meal 1: 8 eggs, 1/2 cup Quaker Old Fashioned Oats, tea black

Meal 2: 8 oz chicken, 1 cup rice, asparagus, unsweat tea

Meal 3: 8 oz chicken, 1 cup rice, asparagus, water

Meal 4: 8 oz chicken, 1 cup rice, asparagus, water

Meal 5: 8 oz steak, 1 large potato, spinach salad, 2 liters of Cherry Coke



Like that.

Got it? Good. Do that and maybe we can help.

Stop whining and bitching about how unfair life is and give us the information for which we ask. Something is very off in your training and diet if you have been at it for years and are 177 pounds of tall skinny fat

Pics as of this morning. I'm pretty sure I've got some others on my computer from when I was heavier but I'm telling you guys I look the same just bigger/fluffier lol.

I've always had fat around my hips, on my chest, abs have always had a layer of fluff over them and I've never had any sort of shoulder/arm definition like I see on you guys here. Never had much for vascularity either...

I've got about a years worth of training logs and diet on a flash drive somewhere, I'll dig that up tonight and post it up. As for current diet and training, it sucks. Almost non-existent. Not gonna bs you guys. Since moving and starting a new career I've prioritized that over the last 2 years which has lead me here. But that's where I'm hoping to get some feedback/ideas before I start smashing plates and stuffing my face again.

As for cycle history, various ph's a couple of years ago. Did a test cycle summer of 2015 5-600/week if I recall correctly. Came off completely for about 6 months before deciding to run a trt dose for about a year. Came off that December of 2016 and completely natty since. I've always suspected I've had naturally low T but try convincing any MD to run a hormone test on a 25-26 year old male, let alone talk hormones. I just had some bloodwork done last week and my test levels came back around 380 bit everything else looks good. I'll post that up as well with my other bloodwork over the years. I'm considering a trt regime to accompany this restart of mine but I'm open to hear what you guys think.

Sorry for the long post but I'm not on much so I try to include as much as I can when I do get on. I'll get that training and diet from my better days posted up tonight along with some other pics. Other than that life's great! Thanks for the feedback!

One last thing for the morning if it helps.

I've never done a traditional bulk. Sure I've put down 4K calories and got up to 230 but for my height I feel that a real bulk would be something closer to 250 in proportion to what I see some of you shorter guys doing

Sure a lot of people say there's no need to run bulks like that these days but at the same time it seems like almost everyone has at one point or another in their lifting career.

Cj 784 said:

As for current diet and training, it sucks. Almost non-existent.

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Ok, dude, come on. That is what we have to address first.

(1) Are you back in the gym? If not, then when?

(2) Diet. This is of critical importance. Try this one out for now, and we can adjust it later.

Meal 1: 6 eggs, 1/2 cup Quaker Old Fashioned Oats (cinnamon for flavoring, no sugar, NOTE this is not quick oats or microwaveable oats, just Old Fashioned Oats, takes 5 minutes to cook), one slice whole grain bread with butter, tea or coffee with a small splash of milk.

Meal 2: 8-10 oz chicken, 1 cup rice, green

Meal 3: Repeat

Meal 4: Repeat

Before Bed: Cottage cheese with almonds and strawberries or pineapple

Do that for a little while, then we will adjust.

Greens means a spinach salad or asparagus or broccoli or brussel sprouts. If salad, make your own dressing with no carbs and olive oil with seasoning.

Chicken - You may substitute beef or turkey or salmon or any meat (NOT processed deli meats).

No processed foods. Buy whole foods and make your own meals.

Do this starting tomorrow. Go to the grocery store today. Pack your meals for work. Do what needs to be done. There is no easy way around this.

Cj 784 said:

raining has been variations of the bber split over the years, 5x5, or 5/3/1. I've done low intensity cardio, moderate cardio and HIIT all with what seems to be the same results although I can tell a difference conditioning wise between them.

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5x5 and 5/3/1 aren't really designed for prioritizing changing the way you look. These are designed to provide maximum strength for powerlifting. Since you want to look like a bodybuilder, you need to change to something that is more like a bodybuilding workout. Reps in the 8-12 range, 4 sets. Something like that.

Are you in the gym?

Since you are doing 5/3/1, I assume you are doing some of the basics, like squats and deadlift and bench? Bent over BB rows? Pull ups? Overhead presses?

What did you do in the gym today?

malfeasance said:

5x5 and 5/3/1 aren't really designed for prioritizing changing the way you look. These are designed to provide maximum strength for powerlifting. Since you want to look like a bodybuilder, you need to change to something that is more like a bodybuilding workout. Reps in the 8-12 range, 4 sets. Something like that.

Are you in the gym?

Since you are doing 5/3/1, I assume you are doing some of the basics, like squats and deadlift and bench? Bent over BB rows? Pull ups? Overhead presses?

What did you do in the gym today?

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Hmm good point. I've focused primarily on barbell strength training the last few years especially more so when I came across leangains and Martin berkahan. Plus we've all seen the pics of Dave Tate or mark bell all shredded up. Kinda figured train like a power lifter then cut the fat like they did.

You think I should focus more on a bodybuilder style routine?

As for the diet posted above, thank you but the point of this thread is more about body composition. I've ate like that for years and if I start doing it again yes I'll put on weight but body comp pretty much looks the same.

You'd think after going from 215 to 175 I'd be lean as fuck. Nope. The body is an amazing machine and mine seems to like this level and distribution of fat lol. You'll see what I mean when I get the other pics up tonight.

Genetics are a pisser, but everybody, you included, can improve what they have.

I'll ask again.

What did you do in the gym today?

For reference this was my deadlift routine when doing 5/3/1 before uprooting my life.

Dates are the first line, I think second line was warmup weight followed by working weight x reps.

GM = goodmornings
Abs were cable crunches, kneeling on the ground. Weight x reps

Today?

That's 2015.

malfeasance said:

Genetics are a pisser, but everybody, you included, can improve what they have.

I'll ask again.

What did you do in the gym today?

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Today was 5x5 squats, bench, row. Squats are up to 225, I'm doing incline for bench and that is up to 135 along with pendlay rows.

I took this as an opportunity to start completely over with nothing but the barbell and work up accordingly. As strength is getting better I'm slowly adding additional movements to better round things out.

malfeasance said:

Today?

That's 2015.

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Yeah just trying to give context. I would consider 2015 my prime. Had everything dialed in but body comp

If you have been doing 5 x 5 and not liking the results in the way you look, then I would say it is time to experiment with something different. I would suggest higher volume. Higher reps. A split.

E.g.:

(1) Chest and arms
(2) Legs
(3) Back and shoulders


Reps in the 8-12 range, higher for some things, like calves and maybe shoulders.

Exercises that hit all areas of the target. E.g., Chest, incline BB press, Flat Bench, DB flies, dips.
Arms, BB curls, Preacher Curls, Hammer Curls, Lying Tricep Extensions (heavy as you can handle for 8-12 reps), DB tricep kickbacks, V Bar or rope pulley pushdowns.

Legs, start off with squats like you have been, but lighten it so that you can do 4 sets of 12 reps (of course, you must progress, so each time you can complete all the reps, you increase the weight next time). Make sure you get at least parallel at the bottom. Leg press 12-15 reps, Hack squat, lunges, leg extensions, stiff leg deadlift (for hamstrings), hamstring curls, seated and lying, calf raises seated standing donkey (higher reps, 15-20, experiment and see what works). I have a log called Quest for 26 inch Quads in the training Log section. It is still on page one or maybe has dropped to page 2, but it has a lot of good recommendations from people who were helping me add size to my quads.

Back: Pull ups, lat pulldowns, bent over BB rows (concentrate on feel in the lats rather than bouncing heavy weight) actually, all of these movements concentrate on squeezing the lats, low narrow pulley rows (pull it into your crotch and concentrate on squeezing your lats), higher wide rows (do not lean back or to transfers to the traps), BB shrugs for your traps except on days when you do deadlifts. Do not do deadlifts more then once a week, and this is one exercise where I would keep the reps lower, 5-8, lower if you want.

Shoulders - I start with lateral raises, move on to rear belt flies for the rear delt and then a rear belt machine if the gym I am using has it, and then move on to a pressing overhead exercise. Others do it differently, but I felt this was necessary because I overdeveloped the front and wanted the sides and back to catch up.

Take a day off if you need it at this point, then repeat the three days.

Cj 784 said:

I would consider 2015 my prime.

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Your prime is ahead of you yet by several years.

Had everything dialed in but body comp

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Well, that is why I am making these suggestions.

Cj 784 said:

As for the diet posted above, thank you but the point of this thread is more about body composition.

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I've ate like that for years and if I start doing it again yes I'll put on weight but body comp pretty much looks the same.

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Eat like that. We can adjust it as needed as we progress. You have a lot of work yet to do. Diet is a big part of it. Eat like that.

Cardio. Do it. Three times a week for now. Start out at 20 minutes. Whatever intensity you can muster. Elliptical, stair master, or, better yet, a real bicycle with pedals and wheels, out on the road.

Like the diet, we will adjust this as we go.

Muscles are made in the kitchen!!! .. watch some YouTube videos of Arnold or another guy VintageGenetics. If you can listen to what some of these guys tell you, eat right, lift hard (no pain no gain) and be consecutive you will change your body composition.

If everything in your original post and your other info mentioned is 100% accurate this might get a little personal.

Any prescription drugs?
Any recreational drugs?
Any alcohol consumption?
Any nicotine?

Any family members who train
and have the same issue?

Have you discussed this issue
with your Dr?
Has Dr done bloods and full physical?
Have you been to a QUALITY Endo?
Have you had full body MRI?


Ever had a certified trainer?
Ever had a nutritionist?

I'm sorry about the personal questions
man., but I didn't recall seeing some of that info. No age is the wrong age to talk to a Dr about hormones if you
think something is going on with your
hormones(Not just Testosterone) or ANY other medical concerns.(Don't mention AAS) There are events in life or birth defects that can cause your pituitary gland to not fully develop as a young man which an MRI would reveal.

You have a puzzling situation man and
I'm just throwing some other stuff out
there I didn't recall seeing. The info you posted should have yielded you results.
If I were you I would try the medical route at this point. There are alot of very knowledgeable dudes on this forum but even the best of them don't
have access to medical testing(MRI., CT., UltraS., etc..etc.) and there may be
something going on with your body that
no amount of training., dieting., gear..etc. can fix but a Dr/Specialist can figure out.









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you said " diet and training suck"
there you go . end of thread .
eat . juice , lift weights . you will grow muscle.
do this year after year after year, you will look muscular

Going to be swinging into left field here but just to satisfy my own curiosity...


Im gonna wager you have some smallish joints. 7" wrists, 11-12" elbows, 10" ankles with highish calf inserts?

Either we are being trolled or someone needs to state the obvious: you don't look like you lift because you don't. Touching a barbell and training are not the same thing. At 6'2" 177 benching 135 for 5x5 And 225 for 5x5 just isn't anything. I'm not trying to be a dick but my 13 year old son weighs less ham you and reps 225 for 10 and he benches 155. And he's only got the lessons I gave him on form and 2 month at school under his belt. Until you start lifting you will not look like you lift.

Now if you are just starting then numbers mean nothing because everyone has to start somewhere, 5x5 for 10-12 weeks should get those numbers way the hell up. In the meantime add another compound for each body part so do 6 lifts instead of 3. Add the weight according to the plan. In 10 weeks some visual change will occur, but more importantly you should then have a baseline of strength that allows you to move into heavier volume with meaningful weights.

Again, I'm not saying that to be a dick, it's just true. Or you are trolling us.

movingsteel 79 said:

If everything in your original post and your other info mentioned is 100% accurate this might get a little personal.

Any prescription drugs?
Any recreational drugs?
Any alcohol consumption?
Any nicotine?

Any family members who train
and have the same issue?

Have you discussed this issue
with your Dr?
Has Dr done bloods and full physical?
Have you been to a QUALITY Endo?
Have you had full body MRI?


Ever had a certified trainer?
Ever had a nutritionist?

I'm sorry about the personal questions
man., but I didn't recall seeing some of that info. No age is the wrong age to talk to a Dr about hormones if you
think something is going on with your
hormones(Not just Testosterone) or ANY other medical concerns.(Don't mention AAS) There are events in life or birth defects that can cause your pituitary gland to not fully develop as a young man which an MRI would reveal.

You have a puzzling situation man and
I'm just throwing some other stuff out
there I didn't recall seeing. The info you posted should have yielded you results.
If I were you I would try the medical route at this point. There are alot of very knowledgeable dudes on this forum but even the best of them don't
have access to medical testing(MRI., CT., UltraS., etc..etc.) and there may be
something going on with your body that
no amount of training., dieting., gear..etc. can fix but a Dr/Specialist can figure out.

Sent from my SM-N920V using Tapatalk

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I'm in the medical industry so I think I've got an idea of where your headed with this.... we all tell ourselves it can't happen to us, myself included but it may be worth consideration. No prescriptions, no drugs, no nicotine except cope wintergreen maybe 2-3 times a year (road trips basically). As for drinking, I use to only drink Friday or Saturday while at social functions but about 6 months ago I decided to give that up entirely and have been sober since.

My dad trains and looks great for a 55 yr old, only problem is he loves beer so minus the beer gut he's leaner than I am. Huge shoulders with good separation, massive forearms and legs/calfs with not a drop of fat on them in addition to those roadmap veins everywhere. Seems like I didn't get any of that...I'm starting to wonder if there's a milkman out there who doesn't know he's a daddy lol

Never hired a trainer or nutritionist. I've got a pretty extensive background in anatomy & physiology not to mention I've read every muscle mag, heard countless interviews/podcasts and books as I'm sure most the guys on here do. It's an obsession, we all know it and as such I consumed anything on the subject I could. Never thought about hiring anyone, been telling myself for years that I should know enough to get the results I want. I guess it might be about time for that to change

You remind malfeasance of himself.



Amirite?