Where am I going wrong????

[mrlee83]

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.

 

[Marat]

What are your goals? Put on weight?

 

[mccaulleyg]

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]

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]

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.

 

[Marat]

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]

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]

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.

 

[Marat]

That a good idea?

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]

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.

 

[Marat]

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

 

[NeilPearson]

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]

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]

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]

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

 

[Marat]

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.