Gaining Strength, Losing Weight

[T.P.W.]

As the subject suggests, since the start of the year I've been hitting the gym hard and diet even harder and have really felt a positive effect. The one hiccup in view is that despite gaining strength weight has been on a continual decline. At the start of the year average weight was around 62kg mark, currently average is around 60.5kg (133lbs if you prefer it that way). I've dropped a lot of fat over the last few months which is great, but I would like to start making gains in size.

I've recently worked out average calorie and protein intake on a given training day. Around 2900 calories and around 180g of protein, both ball park figures but seem to be ok for someone looking to build given the things I've read. The food I eat is pretty clean too, the usual suspects of beef, chicken, fish, eggs, fruit & veg etc. The days I don't train those values would be lower, but seeing as I train 5 days out of 7 they are very few. Plus I have a physical job so even if I'm not training then I'm working muscles.

I'm working hard to try and build mass, but the scales seem to be saying otherwise. I'm either being impatient or really underestimated the amount of fat I've been carrying. Just about to finish a Charles Polquin German Volume Training programme, hard as hell, but really good for teaching some discipline (can view it here if you're interested http://www.bodybuilding.com/fun/luis13.htm" onclick="window.open(this.href);return false; ). You can see the sort of workouts I do on journal thread (haven't updated it in a while though).

If anyone has any ideas for improvements that would be really helpful.

Thanks for reading!

Rich

[scottgaran]

I would try to get another meal in, at least a shake. I suspect that with your workouts and hard work at your job, you simply are not eating enough! remember to get big, you need to eat big. Try getting a little more food, and see what that does. Figuring out calories required can be tricky.

Scott

[Boss Man]

Gradual increases are the best way to go in opinion.

If you're eating 6 meals a day, increase calories by 300 a day. So you're getting another 50 a meal.

You have two options for each meal.

1. 5g Protein, 5g Carbs, 1g Fat, (49 calories)

2. 5g Carbs, 3-4g Fat, (47-56 calories approx).

If you feel your Protein needs to be higher, then use option 1. Generally you don't need really above 1.2g per lb bodyweight, or 1.5g max.

If you feel it's good enough, use option 2. Going too high on Protein intake can increase the risk of kidney Stones and Gout, especially as the Nitrogen in Proteins can convert to Uric Acid, which collects round the joints causing pain. One remedy for this is a low Protein diet, until the body has rid itself of the excess Uric Acid crystals, but the low Protein diet would be very counterproductive for muscle gain or maintenance.

So these may be things to bear in mind, but assess Protein intake and see what is required.

There is always a temptation to eat like big guys, to get big guy mass, but this to me is wrong.

If a guy who weighs 190lbs of muscle eats 4,500 calories a day, it's because he needs them. Someone weighing 160lbs for example doesn't, so if they increase their diet by 1,000-1,500 a day, they will eat way more than is necessary to continue bulking and get quite a bit of excess calorie to fat conversion, which will diminish as you get stronger and require more calories.

However being 190lbs and having 5lbs of extra fat instead of muscle, compared to the next guy, isn't a good thing as it would negatively affect your power to weight ratio and it's harder to shift the fat and preserve muscle mass, than it is to put the fat on.

So for me step the calories up around 300 a day and use either option 1 or 2, based on your assessment of current protein needs.

Does that make sense?

[T.P.W.]

Thanks Scott and Boss for your replies.

Yeah I follow you boss. I think I'll prob go with option 2 as I'd say protein intake is good for now. I can see where there's a few gaps in eating that can be plugged. I agree with the gradual increase as well, I think that's what I've been unconsciously doing already.

Average training days food:

8:30: Wholegrain cereal with milk & Protein shake (1 scoop)
9:30: Train (about an hr long)
Post workout shake (2 scoops) with glutamine
12pm: Whole tin of tuna in a sandwich & apple
3pm: 2 whole eggs + 2 egg whites on 2 slices of toast
5pm: Dinner some kind of chicken or beef dish with veggie and brown rice or pasta
8pm: Small bowl of wholegrain cereal with little bit of milk (i'm a bit of a cereal fiend )
10pm: Protein Shake (1 scoop) with glutamine with milk before bed
PLENTY O' SLEEP!

Plus during the day I'll have a multi vit and graze on nuts and dried fruit to keep me ticking over. Usually in the evening I'll cook a couple of meals worth and have one in place of the tuna sandwich or eggs. I know I need to do better on veg intake

Rich

[Boss Man]

Cereal is fine. I am living proof it is good for you

It has certainly never done me any herrmm, err I mean harm.

[scottgaran]

Yea Boss yer just fine! And that deep Purple album was awesome.

[T.P.W.]

Ha! You've no idea how much of a relief it is to hear someone else say that I've loved cereal ever since I was kid, and I mean the healthy ones not coco pops or sugar covered generic flakes.

I'd be a very sad boy if someone told me I had to give them up

[Boss Man]

Things like Coco Pops and ones with frosting, are a bit suspicious to me, so I would never eat them.

[officerdano]

I think this may help you, as I have been in the same position and it WORKED for me!! I have looked for a long time for a product that would help me make good gains in fitness, strength, and stamina. I never have really been into hundreds of products that say the get results. I wanted something that really did. I was recently introduced to the 24Day Performance Elite Challenge by former high school football coach. He knew of career as a police officer and knew how important it is for me to get into and STAY in shape. I was not where I wanted to be in fitness. He told me to try this and give it 24 days and see the results that I could achieve. I tried it, and was shocked at the results. I was leaner, faster, stronger, and had much more energy. If anyone is interested in making real improvements in their fitness level, I highly suggest trying this. It only takes 24 days! Here is a link that I found it at. http://www.advocare.com/10086656" onclick="window.open(this.href);return false;

[scottgaran]

I don't know Dano, Advocare seems a little gimikey. I mean you can probably get the same results just eating and training right. It sounds like this is just a money maker, although I am not familiar with their products. I suppose it is worth it for you if it has helped, but I'll stay away from it thanks!
Scott

[officerdano]

Scott, what is your concern about Advocare? I was very skeptical at first myself, but after trying a few products, I was sold. These products are all natural. There are many professional athletes that use these products and love them. Let me also set you at ease; Advocare does not pay anyone for their endorsement. These athletes endorse the products and company because they believe in it. Drew Brees is the National Spokesperson for the company, and he does not get paid a cent. These products are not sold in stores, because that is the way to make money. The company believes in only selling products that work, have been tested, and that work. There is an entire medical advisory board that consists of many doctors, trainers, and scientists that work to make sure these products work. All of the products even are free of the 100+ banned substances that are banned in all professional, collegiate, and school sports.

I tried eating right and working out for years, but never got the results I wanted. Simply put, these products work and will not harm your body. I am not trying to sway you to try the products, only to let you know that it is no gimmick. If it were, the company would not still be going for over 15 years without doing a single advertisement. You see gimmicks on TV, you see results from Advocare. I hope this helps.

[T.P.W.]

Thanks for the info about advocare. I must admit I do agree with Scott on this one. Plus it's a hell of a lot of money for not even a months worth of supplies, works out to be £115 before any shipping as I'm in the UK.

If it's worked for you then by all means stick with it, but based on the price alone it's really not a viable option, so I'll be sticking to whey, glutamine and BCAA for now

[Boss Man]

Plus that definite difference moisturiser has modified Cornstarch, Sorbitol, a Polyol, (Sugar replacer) and Yeast extract.

I don't think I'd want to rub Cornstarch and Yeast into face. The yeast extract might increase the risk of fungal infections I would estimate. Though I cannot be 100% certain on this.

Plus the night cream has Urea, a substance in the Urine and GLucosamine HCL, which is a product used for Joint health, but the HCL refers to Hydrochloric Acid, the same stuff in your Stomach.

Again I'm not too comfortable with that.

I'd advise people to check this site first, if you want ingredient research.

http://www.cosmeticsinfo.org/index.php

I also like this description of Coffeccino

Someone fond of coffee that would like a healthier alternative

It won't be much healthier until the Caffeine is removed.

You might as well just take a vitamin B Complex and then a cup of Coffee with a bit of Coconut Oil, (MCT's), mixed into it. Pretty much the same thing, based on the ingredients. Might not taste as nice perhaps.

Herbal cleanse. No thanks.

I like the product called ZZZ. Imagine walking into a shop and asking if they have any ZZZ? You might get asked if you'd swallowed a fly .

Also the "Muscle Strength" supplement has HMB, which synthesises protein, but contains no Protein or BCAA content and no Glutamine or Creatine, so I don't think it's effects would be particularly good.

To be honest. Some of those look good. I have some respect most supplements produced for Joint health. but some look a bit suspect and many look pricey.

Then again most companies are like that, you often get a mix of good bad or pointless things. The main thing as always is RESEARCH, no matter what. Your body your risk.

[scottgaran]

I guess, I would rather do things on own. I don't buy into a whole sytem like that, it just seems like they are reaching into pocket. I do take supps so I am not against them, this just seems too pricey for what they offer! Hey, if it works for you keep taking it. Even something that works because of a placebo effect is still worth taking if it gives you that extra boost to train harder and get results.
Scott

[officerdano]

I appreciate and understand everyone's concerns with the products/company. I do now feel bad for suggesting, seeing as Advocare does not seem to be a good fit on this site. No hard feeling to anyone for expressing their opinions on this. I completely understand that everyone has what works for them, and this happens to be what works for me. I am glad to be a part of this site, and hope to learn everything I can from everyone here. Maybe I can contribute in other ways such as workouts and/or diet tips!