Not seeing any progress

Good day , so I started my cycle on the 16th of October ay 200mg and worked myself up to 350MG, 3 weeks ago i decided to add LP anavar (first time using this compound) first two weeks i was using 40mg , taking 1 before gym and then one before bed, I decided to increase my dosage this week to 60mg because i wasnt feeling much on 40mg. Probably should mention i was also taking mk-677 at 10mg but two weeks ago I decided to drop the mk-677 just to see where my body weight is at without the mk-677 as i was using this during my trt dose of 150mg. When i started my cycle i was at 81.5kg and then jumped to 83.3kg . i take it that my weight must of gone up due to increasing my calorie intake and my testorone dosage. Then when I decided to drop the mk-677 after a week my weight dropped down to 82.5 and stayed the same for another full week. Yesterday I weighed myself and now i am 81.9kg. I am not understanding why i am going backwards in this cycle, because according to my knowledge the water weight from mk-677 should have been gone in first week. So i am not sure if my weight drop is fat loss or more water lose. I am in a currently in a calorie surplus, and just feel that surely this point my progress should be slightly more noticeable. i should also probably also note that i dont put fat on easily . My Goal for this cycle was to reach 85kg in a time frame of 3 months but the way things are going i dont see myself coming close to that.

My stats
Age:27
height:170cm
BF: 14%
Weight:81.9

My diet is at the moment according to budget , reason for it being so plain but i find it easy to stick to:


Meal 1

130grams of oats mixed with 300gram of double cream yogurts
6 whole eggs:

Meal 2 pre workout meeal:
170grams chicken breast
250grams of white rice:

Meal 3:
3 scooops of whey protein

Meal 4:
170 grams chicken breast
250grams sweet potatoe

Meal 5:

100grams brocoli
170grams chicken breast
250 grams normal potatoe


I train Monday -friday ( sessions are 1 hour long) i dont do cardio

Monday is chest
tuesday is back
wednesday is arms
thursday is shoulders
friday is legs

so i not 100% sure where i am falling short on this cycle, should i add more training days, should i add more variety to my diet, should i switch up my meals, should i increase my dosage.

No, you dont need to add training days, do you keep a logbook of your training sessions? do you write down each set with how many kgs you do and for how many reps so that you can beat it the next week? how many hours of quality sleep a night are you getting? how many working sets are you doing per day? are you training to failure? all of those things matter!

I personally hate body part splits like that, I am a low volume high-frequency kind of guy. so the upper-lower split is my go-to for me and clients to start, more advanced and I do push, pull, legs upper lower. i go into the gym and I pretty much do 1 exercise for most body parts, all-out, 2x a week, majority of the time only 2 working sets. i log it, and I know that last week I do 40kg dumbell press for 8 reps, this week I have to do more than 8 reps and when I hit 12 reps i increase the weight of the dumbells. you have to train hard and push yourself to increase the number of reps or weight or set to make progress.

I find doing 3 or 4 exercises for the chest is a waste as by the end of the first exercise if training hard enough, I am fucked and can't do more with MAXIMUM efficiency. like for example yesterday I did 2 sets of incline smith press for the chest, first set was 130kgs for 8 1/2 reps, decreased the weight by 20% to 105kgs for a set of 11 reps. I was finished after that and moved on to my shoulder exercises. if i now try and do more for chest i am working on pure exhaustion, and if i do, it is maybe 1 working set for something like flat flys going to failure again.


i just added a few things to your diet to bump up calories that make it cheap to add.


130grams of oats mixed with 300gram of double cream yogurts
6 whole eggs:

Meal 2 pre workout meeal:
170grams chicken breast
250grams of white rice:
15ml canola oil

Meal 3:
3 scooops of whey protein
50g kids cereal (milo cereal is my go to)

Meal 4:
170 grams chicken breast
250grams sweet potatoe
30g almonds/cashews/peanuts

Meal 5:

100grams brocoli
170grams chicken breast
250 grams normal potato
15mls canola oil

@empire thank you so much for taking the time to reply with such depth to my post. So to answer your questions i do log in any of my workouts , good actually be a good change. Are there any apps that you can log your work outs on or must it be done manually. I also get more than enough sleep in, sleep/rest for me as never been an issue. I do feel should maybe change up my workout program , i have always just been in that fear that if i change my workout i will end up going backwards haha and fuck i hate that disappointment especially because i feel that i put a lot of time/discipline into bodybuilding.

Also thank you for making changes to my diet I will definitely put the change into action from tomorrow. Maybe i am actually doing far to much working sets thinking the more i do the better i will be able to damage that muscle for growth because i do atleast 18 -19 working sets per body part.

For example today I did shoulders i start off with front delts so
- i did machine shoulder press to warm up sets (15 reps each) then did
- 3 working sets rep range 8-12reps. -
- Then did barbell standing shoulder press went straight into working set of 4 sets.
- then did front raises did 3 working sets and 1 drop set.

THEN I MOVE ON TO MID DELTS
- did cable raises 1 warm up and 3 working sets
- Did suicide shoulder press 4 working sets.

Then moved to rear delts.
- bent over lateral raise 1 warm up set and 3 working sets
- machine rear delt did 4 working sets

and then shrugs 4 sets

Shit please excuse how poorly that was typed out it was meant to say that I don't log my workouts, and was meant to say that it could be a good change

BDav wrote: @empire thank you so much for taking the time to reply with such depth to my post. So to answer your questions i do log in any of my workouts , good actually be a good change. Are there any apps that you can log your work outs on or must it be done manually. I also get more than enough sleep in, sleep/rest for me as never been an issue. I do feel should maybe change up my workout program , i have always just been in that fear that if i change my workout i will end up going backwards haha and fuck i hate that disappointment especially because i feel that i put a lot of time/discipline into bodybuilding.

Also thank you for making changes to my diet I will definitely put the change into action from tomorrow. Maybe i am actually doing far to much working sets thinking the more i do the better i will be able to damage that muscle for growth because i do atleast 18 -19 working sets per body part.

For example today I did shoulders i start off with front delts so
- i did machine shoulder press to warm up sets (15 reps each) then did
- 3 working sets rep range 8-12reps. -
- Then did barbell standing shoulder press went straight into working set of 4 sets.
- then did front raises did 3 working sets and 1 drop set.

THEN I MOVE ON TO MID DELTS
- did cable raises 1 warm up and 3 working sets
- Did suicide shoulder press 4 working sets.

Then moved to rear delts.
- bent over lateral raise 1 warm up set and 3 working sets
- machine rear delt did 4 working sets

and then shrugs 4 sets

Possibly going to sound like a dick here but if you can do that many working sets, your training intensity is up to a ball of shit. Most people can't even do more than 12 working sets for a decent level of intensity.

Upper lower split :
Upper :
Chest 1 exercise
Shoulder 1 exercise
Triceps 1 exercise
Back width 1 exercise
Back thickness 1 exercise.

Do 2 working sets per exercise first set in the 6-10 rep range and second set lighten the weight and go 8-15 rep range.

Weight should be heavy enough you can't get more than the upper limit, but not so heavy you can't meet the minimum limit. Eg if you use incline dumbell press for chest and you use 40kg dumbells and you can't lift with perfect form and get more than 4 reps then the weight is too heavy. Use 36s. Only when you push that weight for 10 reps or more do you move up to 37-38.

Lower body
Calves 1 exercise 2 working sets
Hamstrings 1 exercise 2 working sets
Quads 1 exercise 2 working sets first set 8-12 second set 20 reps.
Biceps 1 exercise 2 working sets
Forarms 1 exercise 2 working sets.

Your quad exercise is going to be 1 heavy set and then lower the weight to what will be a 12 rep max and get 20 reps. So go for 12 regular paced reps, then 3 to 4 breathes go again until you get 20 reps.

All your exercises should be compound exercises.

Eg chest : dumbell press, Smith machine press, chest press machine.
Shoulders dumbell press, Smith machine press shoulder press machine.
Triceps : close grip bench press, dips, skull crushers, jm press.

That sort of thing. Doing dumbell flys are never going to produce the muscle that dumbell press is going to..

Your tempo should be 3 seconds negative, 1 second positive. If you can't keep that tempo, the weight is too heavy.

And no, don't use an app. Your phone should be in the car. You there to train not be on your phone. A R6 a5 note book is going to be more than enough.

I bought a small notebook and pen, started jotting my results down on that. Find one with a spring type deal binding the pages together, it gives you a place to hide the pen aswell. like this


Count the plates if you use a machine, and if you dont know exactly what the excersize is called, describe it.

A book helps you stay off facebook and insta, it doesnt mind getting a weight dropped on it either.

and how has the progress been with the increase in calories?

Foking fantastic bro weighed in on Friday at 84.1kg which is the heaviest I have been since on this journey. Thanks so much for that help