I can't progress

>>37385201
>read the sticky

>>37385201
If you can't progress and your workout is a good program it must be your diet.

Been following the diets for 9+ months

>>37385221
>the diets

>>37385221
What is "the" diet?

>>37385201
Part of your problem is that you're trying to bull while trying to cut. You have to pick one, and as it stands, you should be cutting.

Before you can really start building, you need to focus on cutting that fat and maintaining that muscle rather than building it. It seems like your diet is probably shit, so if I could make a recommendation I'd say eat better, eat less and work out harder (do more cardio specifically). Then when you don't have that body fat anymore, you can start bulking, but remember to start small ans work your way up for proper growth.

>>37385201
I don't understand, are you trying to bulk or to cut?

>>37385417
*bulk
*and

Fucking fat fingering on my phone right now, my apologies.

>>37385201
You runned the stairs up and down as a Training? Why don't you just Run for a hour outside?

File: 1459265508482.jpg (93KB, 620x670px) Image search: [Google]

93KB, 620x670px

>>37385201
>14 months
have you tried lifting weights?