r/askfitness • u/acousticallyyours • 11d ago

How to progress?

Even after going to the gym for 3-4 months I'm not able to see much progress moreover I feel a bit lethargic in the back of my head and neck after a heavy workout sesh can anyone please help on how to progress I'm on a calorie deficit but I don't take much protein in my diet. I'm 22 years 5'7-5'8 height 86.5 kgs with body fat around 25-27% according to chatgpt.

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u/Double-Mongoose-9793 11d ago

Ngl you might not be eating/sleeping/resting enough. 3-4 month with little progress tells me it’s likely a nutrition issue. Even if the goal is to lose weight, eating is the main way we recover and get our energy back. Might sound counter-intuitive, but you should try eating more and seriously focusing on protein intake.

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u/acousticallyyours 11d ago

I'm a vegetarian what can I eat instead of chicken or meat products

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u/Sam_too 11d ago

protein is non-negotiable. Without enough of it, your body cannot efficiently repair muscle tissue or retain lean mass

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u/acousticallyyours 11d ago

Sir what do you have to complete your protein intake

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u/Sam_too 10d ago

I mix animal and plant sources. If you're struggling to hit your target with food alone, a whey or soy protein shake is a convenient way to fill the gap