Please advise if you think differently or agree given my details and planned change below.
I'm 46. I've added about 3lbs of muscle and a little BF in the last two weeks. I weigh 176lbs. My daily cals are at 2000 right now (seems low I know--read on). I've been on NROL for about nine months.
I'm starting my third week of Hyp II--working out 4X/week. I'm on the fifth set of workouts (same sets/reps as first set of workouts).
I haven't increased a single pound in my lifts from two weeks ago. When I got back to repeating the 6sets/3reps workout, I added 10 lbs to the bar from my previous lifted weight--I did not get out one single rep on the first set!!
I think the problem is diet. I know for my weight, 2000 seems low. On Hyp I, I tried 2500 and found that I put on weight a little faster than I would like.
My decision is to go back to 2500 cals and see what happens.
Have I made a good assessment? Would you do something differently?
Moveon
__________________ The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." --Rita Rudner
you could take your weeks calories (7*X) and divide them differently so you eat more on days when you need to support your workout and less on rest days but maintain the same weekly calorie intake.
You could eat the same every day and just add an extra ~300-500 calorie meal on your workout days to make sure you have enough in the tank to fuel the lifting (essentially the same idea as #2 but less math)
Which workout are you talking about regarding Hyp-II? Is it workout A? bench press/bent over row? Adding 10lbs to a bench press is a pretty good amount. Maybe try a smaller amount. I have a pretty weak benchpress, but when I did it, my 6/3 looked like this:
I mean, it doesn't get much worse than that as far as increasing weight.
Also, maybe working out 4 times a week is too much. Maybe your body needs more rest.
Also, I thought the idea of this hypertrophy routine, (undulating periodization?) was to gain mass, without losing strength. Not necessarily gaining strength. I could be wrong though.
Your next routine is Strength I, right? Your numbers will increase on that, almost guaranteed.
You have a point here. I've been assuming that increasing mass would go hand in hand with increasing weight lifted (although obviously not as much as in a strength program). Maybe I'm focused on the wrong measure. I have added about three pounds of body mass in the last two weeks (not bad for an 'ol guy of 46).
Now I'm in a quandry. 1) Use Lisa's ideas about cal intake (good one's Lisa--thanks) or hang with what I've got and pay less attention to the weight I'm moving. Hmmmm... I could do both.
Thanks folks.
__________________ The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." --Rita Rudner
I don't see how adding the extra calories could hurt. If you start to get fat, then you know you added to much. If you don't, you can try adding a little more.
I just relooked at my hyp-II stuff, and while some exercises I was able to increase weight on the 6x3 days, most of them were about even. I did try to lift the most I possible could though.
There are 4 different rep schemes, and you only do each rep scheme twice. So, I think it was hard to increase. Granted, I probably don't eat enough too (It took me 1 year to go from 135-145lbs), so maybe that was the problem.
Just to give you something to look foward too, in Strength I, I increased my squat by 40lbs, deadlift by 55lbs, bench by 30lbs, which was like a 25% increase. Not too bad.
Ferel & Lisa, Thanks for your responses earlier. I discovered something on Monday that explains A LOT. I've used a chart for the last 7-8 years that shows the break down of carbs/pro/fat I need for a given calorie level (say 2500, or 2000, or 3000). That way I can easily move up or down if I'm gaining (for instance) when I want to maintain.
WELL. On Monday, just for kicks, I sat down and refigured the pro/carb/fat for each calorie level. THEY WERE ALL WRONG!!!!
I was high on carbs at every level. SO, I've redone my chart and will know in about two weeks if this helps.
Anyway, lesson learned. Don't hesitate to check your own work. I think someone told me that once in elementary school (**eyes rolling in sarcasm**)
__________________ The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." --Rita Rudner
Well samirbk, it sounds great on paper. Prior to a year ago, I hadn't lifted in about seven years. So what I'm doing right now is just picking back up what I lost. Those gains are easy. The hard work will come soon enough.
__________________ The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." --Rita Rudner
Planned Diet Change--Frustrated
New Info
Linear Mode
