No gains after more than a year

[Dbst Dev]

I have been training for like a year and three months and my body didnt change much, my sleep and nutrition were so terrible i fixed my sleep these 5months but yet little to no change
Iam trying to eat anything cheap since i live in a third world country and iam broke as literal fuck
My diet currently consists of
200-300g potatoes and some veggies
100g bread
150g rice
One liter milk
2eggs
And other things just to get more calories
I really need your suggestions and help with my situation

 

[abat]

I have been training for like a year and three months and my body didnt change much, my sleep and nutrition were so terrible i fixed my sleep these 5months but yet little to no change
Iam trying to eat anything cheap since i live in a third world country and iam broke as literal fuck
My diet currently consists of
200-300g potatoes and some veggies
100g bread
150g rice
One liter milk
2eggs
And other things just to get more calories
I really need your suggestions and help with my situation

it's probably because you're eating 50 grams of protein

 

[Dbst Dev]

it's probably because you're eating 50 grams of protein

Idk man everything is non affordable rn

 

[Arsiz]

one your diet is shit but idc about that cuz u prob poor asf consider stuff like lentils too if they don't cost a lot too, then u probably train like shit

 

[jestermaxxingboss]

I have been training for like a year and three months and my body didnt change much, my sleep and nutrition were so terrible i fixed my sleep these 5months but yet little to no change
Iam trying to eat anything cheap since i live in a third world country and iam broke as literal fuck
My diet currently consists of
200-300g potatoes and some veggies
100g bread
150g rice
One liter milk
2eggs
And other things just to get more calories
I really need your suggestions and help with my situation

Track your macros

 

[Dbst Dev]

one your diet is shit but idc about that cuz u prob poor asf consider stuff like lentils too if they don't cost a lot too, then u probably train like shit

Ig iam doing everything right resting 3mins between sets and pushing all way to failure ,this is my new full body split iam considering

 

[Dbst Dev]

Track your maxros

This is not the problem im just broke asf

 

[jestermaxxingboss]

This is not the problem im just broke asf

Probably just your protein intake id guess if your training isn't straight horrible

 

[Dbst Dev]

Probably just your protein intake id guess if your training isn't straight horrible

What makes a training horrible

 

[grognak]

its kinda hard to give you advice about diet without knowing your bodyweight and height

 

[jestermaxxingboss]

What makes a training horrible

Like 1 rep maxes only training or like 400 reps dont think your doing that

 

[Dbst Dev]

its kinda hard to give you advice about diet without knowing your bodyweight and height

175cm 59kg

 

[Dbst Dev]

Like 1 rep maxes only training or like 400 reps dont think your doing that

I dont quite understand

 

[jestermaxxingboss]

I dont quite understand

your trainings fine just eat more protein cheap ones i can recommend is just fatty cuts of beef you can cut the fat off

 

[cellmog]

I dont quite understand

What is your training split?

 

[grognak]

175cm 59kg

ok well ur eating way below calorie maintenace with what you listed. beans are a pretty cheap source of calories n protein. peanut butter also has a lot of calories maybe add it to your milk if you cant stomach it raw. the key take-away here is that you should just eat more

 

[Arsiz]

Ig iam doing everything right resting 3mins between sets and pushing all way to failure ,this is my new full body split iam considering

this split is pretty ass how many days can u train?

 

[pingu]

At 175 cm and 59 kg you’re underweight – that’s why you haven’t built any mass. You can’t grow on poverty macros; the food list you posted is maybe 800–1000 kcals and ~50 g of protein. You need to be in a modest surplus and hit at least 1 g of protein per kg of bodyweight. Cheap bulking foods if you’re broke: beans, lentils, chickpeas, canned fish (sardines/tuna), peanut butter, oats, whole milk, eggs. Mix rice & beans with eggs or milk to get complete proteins, and add a bit of oil or butter for extra calories.

Training wise, pick a proven full‑body or upper/lower routine and focus on progressive overload on compounds – squats, presses, rows/pull‑ups, weighted dips or push‑ups. Rest 2‑3 min between sets and push close to failure. Sleep 7‑9 hrs and track your lifts and food intake. There’s no hack here; to bulkmaxx on a budget you need to eat more and be consistent for months.

Have you actually tracked your daily calories and protein?