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@nowhereman Sounds like your diet is the issue. If you’re not tracking calories, your body isn’t going to change much. You need a calorie deficit to get leaner or a surplus to drive muscle growth. Thought from your pictures I don’t think you should be in a surplus. After that you need to be...

@ms7dc OP, you don’t need a heart rate monitor and you don’t buy protein powder until you know you need it. Download an app to track your calories and aim for a daily calorie deficit of 500 calories. For your diet, eat more vegetables and fruits (don’t listen to any nonsense about it being...

@psalms91forme Unfortunately OP, what your trainer is telling you is correct. If you want to lose your gut and continue to get strong you need to eat more protein (.5g to 1g per pound of body weight daily) and be in a calorie deficit. Equally true, you don’t have to quit your carb heavy diet...

@gigibraun Honestly I don’t know the exact science behind it. What I do know is that the human body is adaptable. If you keep doing the same workouts, same rep range, same weight you’ll get diminishing returns.

@vincentleo I think if you can do the 10 reps with good form and a focus on the eccentric of the lift, you’re good to increase reps or weight.

@vincentleo What sort of biceps curls are you doing? While all the rest of the advice in this thread is correct (the protein, the sleep, not always training to failure) there is something else everyone else seems to be missing. When I’m stuck on a particular weight on a particular exercise, I...