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?

 

[Dbst Dev]

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?

I tried man but iam too broke thats the best i can do
Also iam fucking tired of this chatgpt nonesense oH cAnned fIsH, peanut butter oat
These are also unaffordable for me unfourtunately

 

[Dbst Dev]

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

My time is mostly free so training days arent a problem

 

[Dbst Dev]

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

If i can afford beef i wouldnt even have posted this shi

 

[svarddre]

Bad genes

 

[llane9]

I tried man but iam too broke thats the best i can do
Also iam fucking tired of this chatgpt nonesense oH cAnned fIsH, peanut butter oat
These are also unaffordable for me unfourtunately

what do you want people to tell you? clearly you cannot afford the macronutrient profile needed to progress, so what's the point of this thread?

 

[Dbst Dev]

Bad genes

Fym bad genes if i had sum money to be able to hit my protein&calorie intake i would i have built some mass

 

[Plushie]

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

bro is generating workout routines with chatgpt

 

[Dbst Dev]

what do you want people to tell you? clearly you cannot afford the macronutrient profile needed to progress, so what's the point of this thread?

Maybe some plant based proteins? Idk man i just want to hear what this forum has to say on my situation

 

[svarddre]

Fym bad genes if i had sum money to be able to hit my protein&calorie intake i would i have built some mass

Idk, I was playing soccer everyday when I first started lifting and saw a difference in 2 weeks

 

[llane9]

Maybe some plant based proteins? Idk man i just want to hear what this forum has to say on my situation

where do you live, what food is accessible to you? for plant based proteins all you really have is like soy, lentils, peas, beans.

 

[Dbst Dev]

where do you live, what food is accessible to you? for plant based proteins all you really have is like soy, lentils, peas, beans.

Algeria(located in north africa) and no iam not black

 

[Dbst Dev]

Idk, I was playing soccer everyday when I first started lifting and saw a difference in 2 weeks

Maybe because u live in the US and have it easier gng

 

[svarddre]

Maybe because u live in the US and have it easier gng

Genetics play a huge role man, idk what my country of origin has to do with that

 

[LegendaryKennen]

too much carbs too little protein

also if ur workouts have stagnated then why dont u try to shock the muscles, dorian yates was really good at this

 

[Dbst Dev]

Genetics play a huge role man, idk what my country of origin has to do with that

I meant food is more affordable for you
Nigga if you eat below your maintenance you will LOSE muscle not gain it

 

[Dbst Dev]

too much carbs too little protein

also if ur workouts have stagnated then why dont u try to shock the muscles, dorian yates was really good at this

Wdym by "shock the muscle"

 

[rotation]

I tried man but iam too broke thats the best i can do
Also iam fucking tired of this chatgpt nonesense oH cAnned fIsH, peanut butter oat
These are also unaffordable for me unfourtunately

fuck you?

this nigga wrote an entire paragraph trying to help you out and it was actually good advice, and your response is that you are "tired" of this advice?

what do you want us to tell you

you deserve to be underweight

 

[svarddre]

I meant food is more affordable for you
Nigga if you eat below your maintenance you will LOSE muscle not gain it

Where the fuck do you live for food to be that hard to get? Fucking sub Saharan Africa?

 

[llane9]

Algeria(located in north africa) and no iam not black

i'd imagine the cheapest protein would just be buying bags of dried beans then.

 

[LegendaryKennen]

Wdym by "shock the muscle"

the muscle is used to ur workouts it "knows" what ure going to do and its accustomed. You have to "shock" by putting it under so much stress that it signals the body that this piece of sht muscle needs to get stronger for ur survival.

you need to push it to complete failure

 

[boneless.mutt64]

Track macros then

 

[cursedpaki19]

2eggs

Jfl

 

[autisticntmaxer⠀]

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

your pfp is amazing

 

[Dbst Dev]

the muscle is used to ur workouts it "knows" what ure going to do and its accustomed. You have to "shock" by putting it under so much stress that it signals the body that this piece of sht muscle needs to get stronger for ur survival.

you need to push it to complete failure

Did that too

 

[Dbst Dev]

Where the fuck do you live for food to be that hard to get? Fucking sub Saharan Africa?

You cant imagine living in algeria, salary is 4 dollars a day at BEST ،purchasing ability here is so damn tough

 

[Dbst Dev]

You cant imagine living in algeria, salary is 4 dollars a day at BEST ،purchasing ability here is so damn tough

If u can even find a job

 

[Dbst Dev]

fuck you?

this nigga wrote an entire paragraph trying to help you out and it was actually good advice, and your response is that you are "tired" of this advice?

what do you want us to tell you

you deserve to be underweight

I appriciate that he provided help i didnt mean it that way at all

 

[rotation]

the muscle is used to ur workouts it "knows" what ure going to do and its accustomed. You have to "shock" by putting it under so much stress that it signals the body that this piece of sht muscle needs to get stronger for ur survival.

you need to push it to complete failure

this nigga always spewing some bs