Losen weight and not gaining strength

[Hefty]

Hi all,

I am wanting to get back into training but am not so sure due to a past experience as follows:

I trained hard out like clock work with a good training plan and diet. I never missed a session or a meal. Each meal was loaded with Carbs and Protein etc. I mean LOADED. And I ate 6 times a day. Every work out was 100%l. Problem was 4 months later I had gone from 94kg's to 88 and was still not able to lift anymore weight than I could when I started [img]smile.gif[/img] Oh, and I still had my love handles.

This as you would imagine put me off so I gave up. I must admit I looked a little better but was not any stronger for sure. Certainly had no muscle growth for sure.

Any Ideas?

[GqArtguy]

Originally posted by Hefty:
Hi all,

I am wanting to get back into training but am not so sure due to a past experience as follows:

I trained hard out like clock work with a good training plan and diet. I never missed a session or a meal. Each meal was loaded with Carbs and Protein etc. I mean LOADED. And I ate 6 times a day. Every work out was 100%l.

Did you eat any fat at all? And part of your problem is doing everything 100%. You need to chill and deviate once in a while to maintain your sanity.

What was your training looking like?

Problem was 4 months later I had gone from 94kg's to 88 and was still not able to lift anymore weight than I could when I started [img]smile.gif[/img] Oh, and I still had my love handles.

Thats what happens when you cut, its tougher to make consistent strength gains; however, just because your absolute strength didnt increase doesnt mean your relative strength did sky rocket.

You cant spot reduce either, but regardless, even if you still had some love handles, did you not see noticable improvements everywhere else or even on the love handles themselves?

This as you would imagine put me off so I gave up. I must admit I looked a little better but was not any stronger for sure. Certainly had no muscle growth for sure.

If youre on a caloric deficit, you will find it difficult to gain appreciable muscle mass. You did get stronger because you were able to move a load with less mass, that is still strength. Sounds like you were misinformed about things and quit. You should have stated your problems on this board that way you could have had some guidance and not quit.

[Hefty]

Hey! Thanks for the quick reply.

Well I did look a little better overall. Certainly felt better. I looked really good straight after the workout but I guess that just cause everything was pumped up. The love handles may have decreased slightly. Ive always had em. The weight goes of everywhere. I even will get gaunt in the face before I loose weight from the sides. They seem to be the last place where the fat will reduce

The diet didn't have much fat. Only natural stuff like fish oils in the fish etc. I did occasionally pig out on pizza once and awhile. Also had a few drinking sessions with the boys.

I just wonder, I always used to come out of the Gym thinking I could have pushed a little more weight but always stuck to the same stuff. Also I didn't analyze the routine I was doing and just stuck to it. I have seen comments about finding the right exercise that suits you to get the muscles growing etc.

[Hefty]

Sorry, forgot to ask. What would be the general increase in weight weekly that i should be able to do. I know everyone is different but are there some general guidelines?

One guy once told me that I should be able to increase bench press weight by 5kg a week

[gobbla]

2.5-5%

[Simon.]

Hefty, you've lost 6kg in 4 months... that's 1.5kg/month - that's great!!! This kind of weight reduction rate is exactly what you should be aiming for. This basically means all the mass you were losing was fat mass and you are maintaining your muscle. The fact that your lifts haven't DECREASED just proves it. It's pretty rare to see someone actually gain strength on a cut. Perhaps for a complete beginner it may happen at first but it has more to do with CNS adaptation than muscle growth. You're doing really great man, you have nothing to complain about!! [img]smile.gif[/img]

[umass]

Originally posted by Hefty:
Sorry, forgot to ask. What would be the general increase in weight weekly that i should be able to do. I know everyone is different but are there some general guidelines?

One guy once told me that I should be able to increase bench press weight by 5kg a week

there are many factors to how much any lift increases weekly, including your program, diet(it's hard to increase weight in any lift while cutting) ect. Also it's hard to make consistent gains for example if your could raise your weight by 2.5% weekly for one year and your starting bench was 200# then in a year your bench would be around 722#, which is impossable. I think the general guideline would be find your goal(s) find a program that suits the goal and stick to it until you are no longer seeing results.

[Hefty]

First of all thank for all the replies. Its good to chat with peeps who actually know what they are talking about. And I think if I can annoy you a little more in here I might actually get somewhere [img]smile.gif[/img]

So I probably have done well then. I guess you are right that my lifting weight hasn't decreased while i have lost weight. BUT the aim was to gain muscle or convert. My alias Hefty is far from true

So here is a basic outline of what I did and what Im starting to do now again. This is for muscle gain hopefully.

Training
--------

Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper (Alternate excercises to Monday)
Friday - Lower (Alternative excercises to Tuesday)
Saturday - Cardio
Sunday - Day off

Each workout session average 33 sets. 6 per muscle group in two excercises. 12 down to 6 reps

I was doing workouts in the early morning and then going swimming in the afternoon for half an hour. Should I cut the swimming out at the end of the day to give the body max time to heal?

Diet (Monday-Saturday)
----
7am - Eggs and Toast
10am - Chiken sandwitch
1pm - Rice and Tuna
4pm - Protein and Carb Drink
7pm - Potatoes and Chicken
10pm - Protein and Carb Drink

Sunday - Eat whatever

There you have it. If anyone could run their eye over this lot and see whats up. Maybe I could add more carbs? Although I thought that what Im eating is enough considering I feel bloated after every meal.

Cheers all

[Hefty]

*sigh*, look like Ive worn out this thread?

[Canadian_Bacon]

Hefty, your diet has some problems. You need way more good fats and you need to drop some of the shakes if you can. I definitly think you are over consuming carbs too.

[diamondpete]

Hi Hefty

First things first. Losing 6 KG is GREAT!

Thinnk more about it, lost 6 kg and probably put on some muscle (beginners can easily do that, gain muscle and lose fat at the same time) So let's say you put on a kilo or two of muscle, then your looking at 7-8 kilos of fat, not a bad start.

I think you need to: Increase the weights as you go. If you do the same amount all the time your muscle will grow initially, (burn cals , getting stronger) then it will get more efficient (burn lss cal, and shrink) so you will not improve. EXAMPLE: if you are doing 3 sets of 8 reps and you could do it for 9 reps , then it is time to up the weight. Also you want to change your program every 3-4 weeks (periodization) which is a pain in the ass so you shouold look at some of the premade (by experts) routines in the FAQ.

You diet is VERY high on carbs and I do not see any veggies. get some green veggies in there and do not eat carbs with every meal. Change your rice, bread to brown rice. Get rid of the potato

NO sauces, no gravy no dressings
Drink 2 liters of water a day (coffe is not water, juice is not water- only water is water)
Cut sugar
do not drink juice (unless you make it)

SUNDAY Whatever- a cheat meal can be fine but not whatever, you have to eat 5 - 6 tiomes a day , and not crap!

Just a few thoughts off of the top of my head.

So cheak out the FAQs about routines, and go to the nutrition section because your diet is not very well balanced.

Good luck and 6 KG is GOOD!

Peter

[Hefty]

Ok this is great feedback but now Im REALLY confused. My problem is im NOT gaining weight. If I eat less carbs I will lose even more weight right?

Also the vege thing. That was just lazy typing. I do eat veges 3 times a day

PETER: Im going to Japan in August for the 5th time. I love that place [img]smile.gif[/img]

[Hefty]

Ok it look like its the diet. So let me be more specific.

7am - 4 Eggs Whites and a whole egg scrambled with 2 bits of wholewheat toast. Vitamin Pill

10am - Chicken Breast Sandwitch (Or rather than bread I will have fruit)

1pm - Rice and Veges and Chilli Tuna

4pm - Protein and Carb Drink. Mass gaining one with the standard percentages.

7pm - Chicken Breast with Potatoes and Veges

10pm - Protein and Carb Drink

I also take 3 Creatine Pills (The ones that don't need loading aparantly) an hour before workout time.

This food Im eating doesn't leave me feeling ill or deficient in anything. Also I do vary these foods. Its not always the same. Sometimes the Chicken is replaced with shrimps or crab meat etc. I guess there is stuff all fat in this diet and that could be a problem? Do I need to consume more Unsaturated Fats? How can I slot them in. Pour canola oil over the tuna or something?

[Hefty]

Well I figure ill keep a training log in the Logs threads and see how I go rather than keep annoying you folks.

I will replace Egg whites with the whole egg for a bit of extra fat. And Ill put a bit of canola spread on the bread for the sandwitches

Cheers all

[eastcoastsurfer]

Hefty, try using www.fitday.com for a week and see how many calories you're actually getting each day. You may be eating enough times during the day, but not enough food. I know when I wasn't gaining weight like I wanted to, it helped me figure out that I just needed more food during the day.

Also, keep in mind that if you are trying to bulk up that you will get some fat and probably won't lose any fat that you already have.