Need some help

[rickysalinas_69]

I have been going to the gym and working out with mass building workouts. I work for a oilfield company so eating clean is hard but i do eat three to four times a day. I work out four days a week and the change is not what i expect. I did grow a bit and lossed body fat but other guys at the gym seem to be making bigger gains than me and we do about the same. Does anyone have a remedy or some advise ?

 

[ceazur]

Your gonna have to shoot more detailed information than that. Include, detailed diet, workout, goals, and current info. Are you taking any supplements? Are you getting the proper amount of protein and water. How many reps and sets? Have you tried calculating how many calories you burn a day compared to those your taking in?

 

[sassy69]

I'd be particularly interested in what you're eating. I know for some people it can be very hard to get their calories in because of their work / work schedule. Personally, I sit at a desk all day, but I pack enough food for 10-12 hrs away from home every day. That way I'm not caught having to try to find clean food at a restaurant or worse yet, no time to go anywhere to get food.

I'm also willing to bet that if you're out in the field very actively , you're already burning a lot of glycogen, and then get in the gym and burn some more, and you're at a deficit. This in turn, usually means your body is burning muscle since it has run out of its preferred energy source (carbs / glycogen) already.

I'd suggest you put your typical day's meal plan into a food counts program like fitday. com to see what you're really eating. People often think "I eat clean" means they should be Olympia quality, and are surprised when it doesn't work out like that. Take a look at how many calories you're getting in as well as the amounts of proteins / fats / carbs. If you can post up those sorts of details, then we can start talking about what is holding you back.

To give you an idea, I'm 5'7", have competed on & off for the last 10 yrs. My off-season weight is around 165 lb , but I diet down on around 1800 cals, 50% protein / 25% carbs / 25% fats - which ends up being 35g of protein at each of my 6 meals (6 x 35-40 g protein/day), around 100-150 g carbs, and 20-30 g fat.

 

[pitbullguy0101]

hard work bro

 

[Phineas]

To give you an idea, I'm 5'7", have competed on & off for the last 10 yrs. My off-season weight is around 165 lb , but I diet down on around 1800 cals, 50% protein / 25% carbs / 25% fats - which ends up being 35g of protein at each of my 6 meals (6 x 35-40 g protein/day), around 100-150 g carbs, and 20-30 g fat.

Finally! A cutting diet that seems healthy and not torture! Why cut out your muscles' main source of fuel just to lose fat? A calorie deficit will do that itself!

LOVE IT!

 

[rickysalinas_69]

Well I'll tell u right now that my food intake is not a good meal plan. I eat tacos in the morning and usually have more protein than carbs and as little fat as possible. At night I eat cereal or a can of tuna. Through out the day I drink plenty of water and a monster (no sugar) or a gatorade once a day. Having enough food for my 12 hour shift is not a good idea because sometimes I only get about 30 minutes to eat and thats only twice in the 12 hours.

My workout:
Monday and Wednesday
bench press - 12, 10, 8 , 6, 5 increasing weight by 5 lbs
bent bb roll - 12, 10, 8 , 6, 5 increasing weight by 5 lbs
standing bb press - 10, 8, 6, 5 increasing weight by 5 lbs
seated calf raises - 15, 12, 10, 8, 6 increasing weight by 5 lbs
bb reverse curls - 10, 8, 6 - increasing weight by 5 lbs
bb wrist curls - 10, 12, 15 -increasing weight by 5 lbs

Tuesday and Thursday
squats - 15, 12, 10, 8, 6, 5 increasing weight by 5 lbs
stiff leg deadlifts - 12, 10, 8, 6 increasing weight by 5 lbs
standing bb curls -12, 10, 8, 6 increasing weight by 5 lbs
laying tricep extensions -12, 10, 8, 6 increasing weight by 5 lbs
standing calf raises -15, 12, 10, 8, 6 increasing weight by 5 lbs

 

[dawn01]

Got to give your best shot and a really hard work on that man! ü