ShapeFit.com

[Kinder]

Hi,
I recently started a topic regarding not seeing weight gain on the scales and I was wondering if someone could help me with my training and nutrition to try and solve this problem? I have been following my diet for nearly 12 weeks and this is my second 6 week training programme designed by an instructor at my gym.
I have definitely seen an improvement in my body e.g. good progression with weight levels and my physique; but it just keeps irriatating me that I haven't seen any weight gain on the scales and I would like to see greater improvements in my level of muscle. Any help would be much appreciated

thank you

Sean

NUTRTION

(8AM) Breakfast:
- Two bowls of weetabix with semi-skimmed milk
- 1 piece of white bread and a fried egg (low fat cooking spray used)

(11AM) Snack - POST WORKOUT:
- Banana
- Whey Protein Shake

(1.30PM) Lunch
- 150g wholewheat pasta with southern fried chicken breast

(3.30PM) Snack
- Kiwi

(5.30PM) Dinner
- Two baked potatoes with gravy
- Mixed vegetables
- Tin of tuna in springwater with small amount of salad cream

(8PM) Snack
- Bowl of weetabix

I work this out to be around 2300 calories with roughly 120g of protein.

I am 18 years old, 5 foot 6 inches and weigh 137 pounds and I am not sure if this amount of food is sufficient in order to significantly increase muscle mass? I don't know if my diet is more aimed towards cutting but my aim is to increase muscle mass and cut at a later date


TRAINING

Monday- Working all major muscle groups with what I believe are pyramid sets due to completing 3 sets in a row, increasing weight with each set and decreasing reps (8 reps to 6 reps and then 5 reps)

Tuesday - 30 minute run (progress by 5 mins each week)

Wednesday - Circuit training (three circuits in total working each muscle group and progressing weight with each circuit)

Thursday - 30 minute run (progress by 5 mins each week)

Friday - A session which aims to knacker all muscle groups
e.g. I would start with upper body exercises (chest press and then move to chest press using a pulley machine and then a series of different press ups; normal, narrow, wide and then inverted)
The exercises for each muscle group follow the same type of routine and simply aim to push the muscles a great deal

- I use a gym which only has fixed resitance machines and have had to make do with these. I may invest in free weights soon if this will help me to see greater muscle gains

[swanso5]

post workout is shit, you need way more than that

meal 1 - fruit, high fibre cerial

train

2 - shake, sugary cerial (weetbix)
3 no longer than 60mins later - solid protein with bread/rice or pasta and veg

- all other emals are solid protein, veg and salad
- protein needs to be 1g per pd of bodyweight at least but more isn't necesarily better but you need at least that number
- give the pyramid shit away and do the waterbury merthod by chad waterbury as written
- give cardio away too, ecpsecially the "adding time each session".., it's a good way to burn muscle
- ypu definately need some wts, there's only so much you can do with bodyweight...instead of waterbury mnethod do 1 leg pistol squats, chin ups, inverted rows, push ups, handstand push ups, ab holds and sprints...these are your best bets for now

[vamp]

Hey Kinder,

Weight gains will come later, forget the scale though, sounds like you are liking the results you are SEEING in the mirror.

Also, I bet you are seeing a muscle mass increase and a fat decrease which is why you aren't seeing a shift in the scale. The best way to see progress is a tape measure of body spots (see the tracking system on here for your body measurements). The second way is to have a "fat test" done, someone at your gym should be able to do this for you. Have it checked every month or 2, until you are in a happy range. Warning, have the same person do this for you all the time and it may cost money to have done.

Honestly though, take a picture from front, side and back of yourself every 2 weeks and use the mirror and a tape measure. These are all the proof you need that things are working.

[Kinder]

Thank you both for your help, will definitely help my training

[vamp]

Let us know how things are going Kinder