I have been trying to gain muscle these past 6 weeks after a 5 week period in which I lost some muscle and a lot of weight after barely being able to work out at all.
I have been lifting twice a week (pull and legs), and doing cardio twice a week. I have not been able to do any pushing exercises because of my dislocated shoulder.
On days that I lift, I eat 3300 calories.
Note: In my lifting routine, I have been trying to progressively up the weights, though I must be cautious with some because of my shoulder.
On days that I do cardio, I eat 2800 calories.
On days that I rest, I eat 2300 calories.
Note: I make sure to eat plenty of protein, including whey after my workouts.
In the past 6 weeks I have put on 6 pounds, of which 4 have been fat and 2 have been muscle.
(I have been using my home scale for a body fat measurement. While I know it is not accurate, I was merely using it for consistency (i.e. testing at the same time and using that as a basis))
Does anyone have any suggestions? I almost feel like I might as well just start cutting, as it's the only thing I seem to be able to do.
Seem to only be gaining fat..
Moderators: Ironman, Jungledoc, jethrof, stuward, parth
It might be a good idea to list your workout routine to give us a better idea, as some routines are more conducive to muscle building than others. Two pounds of muscle in 6 weeks is not too bad, I'm guessing you are just gaining extra fat because you are eating too much. I would think you should try a eating a few hundred calories fewer per day for a couple of weeks.
My Routine:TheHeb wrote:It might be a good idea to list your workout routine to give us a better idea, as some routines are more conducive to muscle building than others. Two pounds of muscle in 6 weeks is not too bad, I'm guessing you are just gaining extra fat because you are eating too much. I would think you should try a eating a few hundred calories fewer per day for a couple of weeks.
Pull:
Lat Pull Down 2 sets x 8 reps
Rear Delt Rows 2 x 8
1-Armed Dumbbell Rows 5 x 8
Dumbbell Shrugs 4 x 8
Bicep Curls 2 x 8
Hammer Curls 2 x 8
Tricep Kickbacks 4 x 8
Legs:
Front Squats 6 x 8
Calf Raises 6 x 8
Deadlifts 6 x 8
As far as diet goes, it's something like this (depending on the day):
Egg white omelet and piece of multigrain toast for breakfast
2 scoops of whey post-workout
6-8 oz of grilled chicken on a spinach salad with balsamic vinaigrette
A sandwich with turkey, lettuce, tomato, and mustard on multigrain bread or some pasta for Lunch
A snack of yogurt or fruit some days
Dinner is the same salad and sandwich, plus possibly some other things if I need to get my calorie count up (depending on what is available at the dining hall)
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ironmaiden708
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You got quite a bit of carbs in there. Are you having that salad with the sandwich or pasta? Whats the caloric content of the whey? Do any cardio? What kind of yogurt? Why are you removing the yolk from the egg, scared of fats? There seems to be a lack of protein. Get some nuts or peanut butter in there. Just because it says multigrain does not mean that it is healthy.
Like what?plus possibly some other things if I need to get my calorie count up
Well I have been trying to gain muscle, after making that conscious choice, and I have been having problems.Ironman wrote:It sounds like you need more protein for starters. The next problem is you need to pick a goal and go for it. Either gain muscle or loose fat.
Ironmaiden,
I am having the salad with the sandwich.
The whey is 270 calories for two scoops (basic GNC)
The cardio is 30' of biking on a recumbent at a rigorous pace (170avg heart rate)
The yogurt is sugar free (beyond that I can't tell, no nutritional information available on it).
As for the lack of protein:
Whey = 40g
Chicken = 60g
Turkey = 25g
Around 130g for a 180lb 19 year old seems pretty good to me, or at least adequate.
For yogurt, eat plain. Add your own berries and you will know what you're getting. Sugar free just means it's full of chemicals and can still spike your insulin. Get the full fat kind. Some call it Balkan or Greek style. You have to look around for it. In an 8' section of yogurt with 100s of options there are only 1 or 2 that I would actually eat. Thankfully they are also the cheapest.
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ironmaiden708
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30 hours of cardio, thats quite a bit...j/k30'
I wouldn't say eliminate cardio all together. Maybe 2-3 times per week and make sure you have protein & carbs before and after you do that.not enough for gaining muscle. Also cardio tends to kill gains. You probably need to eat more in general. Post workout nutrition could be another area to improve on.
Have the yolk with the omelette. Take vitamins and fish oil. Get the yogurt as stuward recommended. I want you to figure out the calorie content of that lunch of yours and what the calories consist of.
I do take vitamins, forgot to say that.ironmaiden708 wrote:30 hours of cardio, thats quite a bit...j/k30'
I wouldn't say eliminate cardio all together. Maybe 2-3 times per week and make sure you have protein & carbs before and after you do that.not enough for gaining muscle. Also cardio tends to kill gains. You probably need to eat more in general. Post workout nutrition could be another area to improve on.
Have the yolk with the omelette. Take vitamins and fish oil. Get the yogurt as stuward recommended. I want you to figure out the calorie content of that lunch of yours and what the calories consist of.
The cardio is 2 times per week, and I have breakfast not that long before, and whey afterwards followed by lunch not hat long later.
I will look into getting plain yogurt.
For my caloric intake at lunch:
7 oz chicken = 280
Spinach = 5
Shredded Carrots, etc. = 10 calories
Balsamic Vinaigrette = 100 Calories
Two slices of organic multigrain bread = 240 calories
Mustard = 40 Calories
Lettuce and Tomato = 30
Turkey = 100 Calories
I may add in a small dessert sometimes as well (100 Calories or so)
Seems to be a total of around 900 calories.
