I have been hitting the gym for past 5 years but I did take long breaks in the middle, one of them being a year long and others being one to three months. However, recently I have been going to the gym regularly for last 9 months, but I look the same as I did before 9 months ago. My workouts are mostly focused on upper body and do take a day off after 2 days of workout and also have been following this workout plan for last 3 months. I eat a lot of vegetables and chicken. I am 5.8" tall and weigh 85 kgs, little bit on the plum side; I believe thats because of the excessive intake of white rice.
Why do I still look the same ? Is it because I workout in the evening (lot of people said, for better results I should work in the morning) mostly with a empty stomach. I work out in the evening because the gym is close to my work place and I can do my workouts in my own pace without thinking about being late for work. After my workout, I am deprived of food for next 2 hours because thats the time it takes me to reach home, I try to avoid any outside food. Also I have never tried protein shakes either, should I be taking it ? I can see results in one of my friend who recently started taking whey.
My goal is to get a muscular but lean body. Like this guy in the picture