So you’ve been doing the whole fitness thing for a while now but you’re not seeing results. What’s going on? Is there something wrong with you? Is it your metabolism? Is it your protein shake? Is it because you’re eating too much carbs? Should you cut out rice? Should you switch to high reps?
1. Not eating enough/Eating too much
If the goal is to get lean and see your abs, understand that you need to consume fewer calories relative to the amount of calories needed to maintain your body weight. Sometimes working out every single day isn’t enough to get lean. You have to burn more calories through other activities such as hiking, jogging, cycling, yoga, etc., or further reduce your caloric intake. It’s all about the balance of energy—calories in versus calories out.
Cutting out carbs is effective simply because in doing so, you’re also cutting calories. You could also cut calories by reducing your fats or protein (but you shouldn’t if you want to help preserve (muscle tissue).
As for building muscle, you need to be in a caloric surplus or consume more calories relative to the amount of calories needed to maintain your body weight. Consuming an extra 200-300 calories a day on top of your maintenance calories will aid in growth. Adequate protein intake is important as well, among many other things such as progressive overload, sleep and time.