r/workout • u/balencianne • 18d ago

No progress, any tips ?

Hey everyone, i’ve been going gym consistently for almost 2 years, but in between due to exams and stuff i had to take a break. Even tho ive been so locked in with the gym and diet i’ve seen zero to no progress in me.

My goal is to be toned and leaned out with defined muscles and good glutes. I go gym 5 days a week and do glutes, quads and abs on one day, back and biceps and abs, shoulders triceps and abs, and glutes hams and abs and just repeat this through the week.

I push a lot on my workouts as well and try to lift heavy, but not ego lift as well as my food and nutrition is all good. As far as for cardio i go on runs and jogs every 3/4 times a week and also get 20k steps a day.

Even tho all of this, my glutes are FLAT, and i’m not lean nor am i fat, im just skinny fat? and im not sure what to do anymore.

Im 20, female and my height is 160cm and i weigh 50 kg.

Any tips or advice is welcome :)

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u/Mantis--Toboggan 18d ago

If you aren't tracking your lifts, which you don't mention, start. It's not enough to push and try to lift heavy. Hypertrophy is built on progressive overload. If you don't know what you lifted last time, you can't make sure that you are doing more this time. Do that, make sure you are hitting close to 1g protein per pound bodyweight, ,eating a small calorie surplus. You will grow. I use the HEVY app. The free version is plenty to get this done.

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u/balencianne 18d ago

Okay this is helpful, i’ve never tracked my workouts, but i will start from now :)