|
2007/04/12, 02:39 PM
Ive been dieting, doing cardio, and lifting weights for about 14 weeks now. I did the 12 week body for life program and am now doing 30 min of cardio everday and lifting 3 times a week. I have come to terms with the fact that I am not building muscle on my current low calorie diet. I have lost 27 pounds and still have quite a bit to go. I am a 26 year old male. I started at 220lbs and now weigh 193lbs. My question is when should I start eating more to gain muscle? Should I wait until I am at my target weight and then slow down on cardio, lift harder and eat more. Also is it true that in the past 14 weeks because of my diet I have gained absolutely no lean muscle whatsoever?
Thanks alot, its really hard to find for sure information on this.
|
|
|
|
2007/04/12, 09:29 PM
You're doing it right and I can guarantee you that you are building muscle. Fat can disguise what is actually going on. Underneath the fat muscle IS being built if you are doing strength training. Are you following a high protein diet?
|
|
2007/04/12, 11:19 PM
fouts is right, but if your goal is to bulk up that diet is going to have to also...you cant expect to pack on muscle unless you are eating to build it....re-assess your goal is it to lose weight or gain muscle....there is no both
|
|
2007/04/13, 06:43 AM
my goal is to first lose weight and then to bulid muscle. I dont want to be fat with a lot of invisible muscle. I want to lose the weight and then work on building muscle. I am on a hight protein diet but consuming only about 1200-1600 calories a day for example-
breakfast-
protein shake after workout
fat free yougurt
mid morning-
1/2c cottage cheese mixed with small can of pineapple
lunch-
whole chicken breast
broccolli
baked potato
mid afternoon-
protein shake
apple
dinner-
lean ground beef patty
green beans
corn
thats it, I change it up pretty regular but stick pretty close to that general idea. My routine is pretty heavey weight lifting 4 sets of 12 x 2 or 3 excercises per body part until failure, supersets on one set. 30 min of cardio 5 0r 6 days a week.
I am definitely focused on losing weight with minimal muscle loss right now as opposed to bulking.
thanks alot,
any tips would be greaty appreciated
|
|
2007/04/13, 07:44 AM
Okay I have a related question. I started out at about 236 and got down to 228 five days ago. Today I am at 231! So I gained 3 pounds in less than a week? I did notice some strength/endurance gains yesterday during my upper body lifts. So, even though I am on a reduced calorie (aprox. 2500/day) is it possible that I put on weight due to muscle growth? I am assuming that since I am a beginner I am able to lose fat and gain muscle at the same time.
|
|
2007/04/13, 08:34 AM
In my experience it is very difficult to go by the scale over short term weigh ins. My weight varies by 3 or 4 pounds over a few days. A lot of factors can contribute to weight variations. I would take a few pounds of variation a little more seriously over a couple of weeks rather than a few days. When you weigh it needs to be under the same conditions at the same time of day and stil wont necessarily be an accurate guage of body change over a short period of time.
Hope that helps
|
|
2007/04/13, 09:11 AM
Yes, I've heard that before but I HATE when it fluctuates upward. Getting under 230 was the first goal I set and I worked really hard to get there.:angry: I am trying to tell myself to be patient.
|
|
2007/04/13, 09:33 AM
patience is the key. it might be a good idea to try and only weigh yourself once a week. Ive been discouraged lately because I cant stay off the scale. I seem to have hit a plateau. You really have to come to terms with the fact that youll be doing this for a long time. Look really closely at your diet, that is the key as much if not more that exercise. If you need instruction the Body for Life book by Bill Phillips really did me some good. Then after I got the basic idea I started looking here for workout and nutrition ideas. Just stick to it, it gets easier after a few weeks. Remember 2 pounds a week is good, slow is good, agonizing but the best way to do it.
|
