Where am I going wrong????

mrlee83 · 09-03-2009, 03:43 PM

hi guys im lee, im 26 and weight 12 stone 2lbs. ive spent 4 months lifting weights and to be honest im weak as f**k.
Ive completely changed the way I eat, given up my much loved weed habit, seriously cut down on smoking and im working out 3 times a week.

My diet consists of:
Protein shake, banana, olive oil and 100g oats
200g chicken, 250g cooked wholemeal rice
1 tin of tuna with 4 slices of wholemeal bread
200g chicken, 250g cooked wholemeal rice
1 tin of tuna, wholemeal pasta, tinned chopped tomatoes
4 slices wholemeal toasted bread, lean back bacon and pinapple
protein shake, banana, olive oil and 100g oats

im only doing a basic compound routine which is:
tues:
Deadlifts 94lbs 5x5
chins 5x5 (although i fail after 3-4 reps)
rows 50lbs 5x5

thur:
calf raises 84 lbs 5x5
stiff leg deadlifts 89 lbs 5x5
squats 84 lbs 5x5

sat:
bench press 94 lbs 5x5
incline bench press 74 lbs 5x5
close grip bench press 64 lbs 5x5
overhead press 62lbs 5x5

sun:
is cheat day (mmmmm)

All the above weights are as heavy as I feel i can go while taking form into account.

Overall i think its a pretty good base to start from and ive been following it for 6 weeks now and ive gained 1 pound. I have however lost quite a lot of excess body fat. starting to worry that a) im not gonna put any weight on and b) once the remaining fat is gone my body will start to eat away at my muscles (what little I have).

Any ideas?
Please feel free to comment or suggest as im really started to get frustrated.
many thanks guys.

m11 · 09-03-2009, 05:20 PM

What are your goals? Put on weight?

mccaulleyg · 09-03-2009, 10:28 PM

keep lifting hard you need to get a lot stronger, your nervous system has not even adapted yet, it takes time, 6 weeks is nothing...make sure your tech is solid

mrlee83 · 09-04-2009, 06:25 AM

Yes sorry im trying to put on weight, haven't really got a target weight right now, just want to gain and see how I go.

I'd have thought after 4 months of lifting I would have at least started to gain, feels and looks like im just tonning....

Elisa · 09-04-2009, 06:37 AM

Quote:

Originally Posted by mrlee83

Yes sorry im trying to put on weight, haven't really got a target weight right now, just want to gain and see how I go.

I'd have thought after 4 months of lifting I would have at least started to gain, feels and looks like im just tonning....

If your losing fat (toning... ugh hate that word

) then in my humble opinion you need to be eating more.

You must be intaking a slight exess of calories if you've gained a pound but tbh a pound could be anything, my weight fluctate's up and down a pound in a matter of hours just from water retention.

I'd try upping your food intake till your gaining a solid 1/2 - 1lb a week and keep pushing the weights up to force your body to react.

P.S im no expert haha it's just my humble opinion.

m11 · 09-04-2009, 07:58 AM

Quote:

Originally Posted by Elisa

If your losing fat (toning... ugh hate that word

) then in my humble opinion you need to be eating more.

I agree with Elisa, this is basically what it comes down to. Especially if you are losing weight on a bulk, you really need to be eating more.

Please read the link in my signature. There is a lot of useful information in there to help you get on the right track. Specifically, notice the information about tracking your intake.

mrlee83 · 09-04-2009, 08:11 AM

Thanks for the link, I've been using fitday for a good few weeks already. My intake is approximately 4500-5000 kcals a day and i've gone for a 40-40-20 (protein, carbs and fats) split. Maybe im just expecting too much too soon.
Im gonna try adding another shake during the day as I really don't think I'd have time or money for another meal. So that will take me into the 5000+ kcals a day bracket.
That a good idea?

**Built** · 09-04-2009, 08:35 AM

You just need to up your fats and get away from the percentage split. Read the link in my sig on getting started for some guidelines on setting up diet.

m11 · 09-04-2009, 12:13 PM

Quote:

Originally Posted by mrlee83

That a good idea?

Quote:

Originally Posted by Built

Read the link in my sig on getting started for some guidelines on setting up diet.

You'll save yourself a lot of time if you follow the recommendations that are within that link.

mrlee83 · 09-04-2009, 02:04 PM

ok im pretty sure ive followed the links, using fitday ive got:
4858 kcals
216 g fat
444.7 g carbs
341.2 protein
Ive figured my lean mass to be 153 lbs as im 170 now.
So unless i still dont get this im eating too much?
15 times my 170lbs weight is 2550 kcals for maintance.

m11 · 09-04-2009, 02:11 PM

For clarification: eating at those macroutrients for 6 weeks, you've gained 1 pound?

NeilPearson · 09-04-2009, 02:27 PM

Quote:

Originally Posted by mrlee83

ok im pretty sure ive followed the links, using fitday ive got:
4858 kcals
216 g fat
444.7 g carbs
341.2 protein
Ive figured my lean mass to be 153 lbs as im 170 now.
So unless i still dont get this im eating too much?
15 times my 170lbs weight is 2550 kcals for maintance.

If you are really eating that much and have gained only 1 pound in 6 weeks... well you just have a really fast metabolism. You can't just calculate your maintenance based on some formula. It's a personal thing.

If you don't gain a pound a week, add 500 calories.... if after 4-6 weeks, you are still are not gaining, add another 500 calories. Repeat this until you gain your pound a week or until you literally explode from eating so much.

mrlee83 · 09-04-2009, 03:02 PM

Quote:

Originally Posted by m11

For clarification: eating at those macroutrients for 6 weeks, you've gained 1 pound?

macroutrients?? Lol sorry im simple. But yes I've been eating the same meals (as above) for 6 weeks and I've put on 1 lb.

I'll try adding an extra shake at 500+ kcals and see how I do with that.
Thanks guys at least now I know im not going mental.

**Built** · 09-04-2009, 04:27 PM

Macronutrients - calories, grams of protein, carb and fat.

Don't bother with an extra shake, it's just more protein and you're getting plenty already. Knock back a couple of olive-oil shots and be done with it.

mrlee83 · 09-04-2009, 06:15 PM

I was thinking of just oats, water, banana and olive oil. Can't do shots raw. What u think of drinking a couple of pints of full fat milk?

Like I said it's just nice to know im on the right road. I guess im one of "the lucky ones" lmao

m11 · 09-04-2009, 07:34 PM

The principle behind the olive oil shots is that you can get in a good amount of fats even on a full stomach. You can throw the shots in a protein shake as well.

Ultimately, whatever gets the calories in will work. If you are comfortable shoveling in more solid foods, that is fine too.

09-03-2009, 03:43 PM	#1
mrlee83 Registered User Join Date: Sep 2009 Location: essex uk Posts: 10	Where am I going wrong???? hi guys im lee, im 26 and weight 12 stone 2lbs. ive spent 4 months lifting weights and to be honest im weak as f**k. Ive completely changed the way I eat, given up my much loved weed habit, seriously cut down on smoking and im working out 3 times a week. My diet consists of: Protein shake, banana, olive oil and 100g oats 200g chicken, 250g cooked wholemeal rice 1 tin of tuna with 4 slices of wholemeal bread 200g chicken, 250g cooked wholemeal rice 1 tin of tuna, wholemeal pasta, tinned chopped tomatoes 4 slices wholemeal toasted bread, lean back bacon and pinapple protein shake, banana, olive oil and 100g oats im only doing a basic compound routine which is: tues: Deadlifts 94lbs 5x5 chins 5x5 (although i fail after 3-4 reps) rows 50lbs 5x5 thur: calf raises 84 lbs 5x5 stiff leg deadlifts 89 lbs 5x5 squats 84 lbs 5x5 sat: bench press 94 lbs 5x5 incline bench press 74 lbs 5x5 close grip bench press 64 lbs 5x5 overhead press 62lbs 5x5 sun: is cheat day (mmmmm) All the above weights are as heavy as I feel i can go while taking form into account. Overall i think its a pretty good base to start from and ive been following it for 6 weeks now and ive gained 1 pound. I have however lost quite a lot of excess body fat. starting to worry that a) im not gonna put any weight on and b) once the remaining fat is gone my body will start to eat away at my muscles (what little I have). Any ideas? Please feel free to comment or suggest as im really started to get frustrated. many thanks guys.

09-03-2009, 05:20 PM	#2
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	What are your goals? Put on weight? Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

09-04-2009, 08:35 AM	#8
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	You just need to up your fats and get away from the percentage split. Read the link in my sig on getting started for some guidelines on setting up diet. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-04-2009, 02:11 PM	#11
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	For clarification: eating at those macroutrients for 6 weeks, you've gained 1 pound? Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

09-04-2009, 04:27 PM	#14
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Macronutrients - calories, grams of protein, carb and fat. Don't bother with an extra shake, it's just more protein and you're getting plenty already. Knock back a couple of olive-oil shots and be done with it. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-03-2009, 10:28 PM	#3
mccaulleyg Registered User Join Date: Aug 2009 Location: Illinois Posts: 19	keep lifting hard you need to get a lot stronger, your nervous system has not even adapted yet, it takes time, 6 weeks is nothing...make sure your tech is solid

09-04-2009, 06:25 AM	#4
mrlee83 Registered User Join Date: Sep 2009 Location: essex uk Posts: 10	Yes sorry im trying to put on weight, haven't really got a target weight right now, just want to gain and see how I go. I'd have thought after 4 months of lifting I would have at least started to gain, feels and looks like im just tonning....

09-04-2009, 08:11 AM	#7
mrlee83 Registered User Join Date: Sep 2009 Location: essex uk Posts: 10	Thanks for the link, I've been using fitday for a good few weeks already. My intake is approximately 4500-5000 kcals a day and i've gone for a 40-40-20 (protein, carbs and fats) split. Maybe im just expecting too much too soon. Im gonna try adding another shake during the day as I really don't think I'd have time or money for another meal. So that will take me into the 5000+ kcals a day bracket. That a good idea?

09-04-2009, 02:04 PM	#10
mrlee83 Registered User Join Date: Sep 2009 Location: essex uk Posts: 10	ok im pretty sure ive followed the links, using fitday ive got: 4858 kcals 216 g fat 444.7 g carbs 341.2 protein Ive figured my lean mass to be 153 lbs as im 170 now. So unless i still dont get this im eating too much? 15 times my 170lbs weight is 2550 kcals for maintance.

09-04-2009, 06:15 PM	#15
mrlee83 Registered User Join Date: Sep 2009 Location: essex uk Posts: 10	I was thinking of just oats, water, banana and olive oil. Can't do shots raw. What u think of drinking a couple of pints of full fat milk? Like I said it's just nice to know im on the right road. I guess im one of "the lucky ones" lmao

09-04-2009, 07:34 PM	#16
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	The principle behind the olive oil shots is that you can get in a good amount of fats even on a full stomach. You can throw the shots in a protein shake as well. Ultimately, whatever gets the calories in will work. If you are comfortable shoveling in more solid foods, that is fine too. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode