loosing strength in chest?????

[mike-311]

loosing strength in chest?????

a couple weeks ago I was able to do 100kg bench x 5 reps for 3 sets

but only twice in 2 weeks I had been able to do so.

I have not been able to since,

In fact over the past month I have gone from 95kg down further stiil to 90 just yesterday.

Is this natural?

[Flex]

No it's not natural. From what you've put in your other posts I'd say it's down to your diet.

[IronGame]

Could be a number of things, I would suggest a high rep back off week for chest. Do A fly movement 2 sets of 50reps and 2 sets of 100, aswell as a pressing movement same way.

Then go back to your heavy stuff the following week and see what happens.

Could also be diet.

[frogie2001]

not too sure on your back ground. but i have experienced similar when diet is lacking. this could also tie into your recovery if you are blasting it each time and not allowing recovery you can become stagnant.

[mike-311]

No it's not natural. From what you've put in your other posts I'd say it's down to your diet.

How?

I get around 25g of prot every 2.5 - 3 hours.

and from solid sources

eggs, tuna, baked beans, wheatgerm etc

protien shake after w/o.

[Dragonlor]

No it's not natural. From what you've put in your other posts I'd say it's down to your diet.

How?

I get around 25g of prot every 2.5 - 3 hours.

and from solid sources

eggs, tuna, baked beans, wheatgerm etc

protien shake after w/o.

what about your carbs? I know if I don't get a good amount of carbs in me, my strength is way down in the gym no matter how much protein I have

[Dumbelldog]

No it's not natural. From what you've put in your other posts I'd say it's down to your diet.

How?

I get around 25g of prot every 2.5 - 3 hours.

and from solid sources

eggs, tuna, baked beans, wheatgerm etc

protien shake after w/o.

what about your carbs? I know if I don't get a good amount of carbs in me, my strength is way down in the gym no matter how much protein I have

Agreed

[diamond]

lack of sleep and stress might affect strength as well ?

[frogie2001]

yeah dude. remember the protein is the brick but you need the mortar(carbs/energy) to hold them together

[ohjoshua]

a couple weeks ago I was able to do 100kg bench x 5 reps for 3 sets

but only twice in 2 weeks I had been able to do so.

quote]

I had a problem similar to this a while back... I was going too heavy (for me) too often. and I go weaker...

What sort of frequency are you doing these 100kg*5*3 at?

[Flex]

How?

I get around 25g of prot every 2.5 - 3 hours.

and from solid sources

eggs, tuna, baked beans, wheatgerm etc

protien shake after w/o.

Well you've posted questions like this -

"does it matter if you miss your protein requirments for one day.

yesturday I was just so sick of eating all the time, I ate pretty much nothing the whole day not even my daily intake of 200g of protein?"

Don't you think that might make you a little low on energy when you don't eat anything for a whole day.

Plus

"I have about 16 plus raw eggs a day.

Should I be worried about biotin deficiency."

If you're feeling weak and have no appetite then yes you may have a biotin deficiency due to high amounts of avidin in raw egg white which limits biotin absorption - a B complex enzyme important for energy production and general health. This is only if you are eating just the egg white. If you're eating the whole egg it shouldn't be a problem.

Raw eggs are old school and not really advised in such quantities. If you can't afford a whey protein powder you'd be better off with getting some skim milk powder. Not quite as good as egg white protein quality wise but reasonably cheap and easy.

And how much wheatgerm are you eating for you to consider it a protein source?

Post up what you daily diet is and we can see if there's any obvious problems.

[IronGame]

No it's not natural. From what you've put in your other posts I'd say it's down to your diet.

How?

I get around 25g of prot every 2.5 - 3 hours.

and from solid sources

eggs, tuna, baked beans, wheatgerm etc

protien shake after w/o.

IMO you shouldn't be counting your baked beans etc as protein, they are just another carb that happen to have a little protein

EAT SOME BEEF!!!

[2guns]

lol baked beans as protein, bro that is bad protein! i still eat them every now and then cause they are primo on toast lol and id eat heaps of other food as well as them so they not by themselves. and unless yr 12 years old a can of baked beans wont fill u up. eat it but just dont make a habit of it

[mike-311]

I really appreciate you guys helpin me out, sorry it wasn't my intention to sound rude in answer to your question Mr 2Guns.

This is a basic run down of my diet so far

Its is the best I can do so far with no nutritional knowledge and a very, very tight budget

Plus my job puts me on the constant move so I find no time for decent sit down meals.

I have noticed a huge change in my muscles since I have stepped up my protein in take, but really need some great advice.

Please help

2pm

-start day

-whey protein shake (if I have any otherwise egg white x 5 raw)

-piece of fruit if I can handle eating after waking

-strong coffee

3pm

-gym

5pm

-home

-protein shake as above

5:30pm

-off too work

8pm

-dinner (usually mince casserole or steak something or rather)

-couple boiled eggs to make up any lacking protein in meal.

11pm

- 2 x healthy peanut bars 12g protein each

- or Tuna 25g prot

- or 5 boiled eggs

2am

-100g wheatgerm in water 25g prot

-or 5 boiled eggs

-or can baked beans 24g prot

5am

-whey protein shake

-or raw egg whites in milk

7:30

-BED

[frogie2001]

sounds like the diet is lacking a fair bit. you shouldbe throwing carb groups in some of those meals. What is your target? fat loss, muscle gain? what is your current weight. In regards to the tight budget, shoot off to one of the chinese super markets and buy a 20kg bag of brown rice. that should last a while and cost next to nothing.

I would suggest throwing in around 1 cup of cooked rice ( or the equivalent, i.e wheat bix, whole grain toast bread etc) with each meal. Do a couple of weeks with that and give yourself some reasonable recovery time, and you should see some changes

[Flex]

-100g wheatgerm in water 25g prot

-or 5 boiled eggs

-or can baked beans 24g prot

I've gone over this before - wheat germ and Baked beans aren't protein unless you're a vegetarian who doesn't do any training.

100g of Wheat germ may be giving you 25 g protein but it is an incomplete protein source, meaning it does not provide all the essential amino acids. It also has a very poor bioavailability of less than 60, as opposed to whey at over 100 and egg white of 88. What does this mean? Basically you may be eating 25 g of protein but the body will only get a fraction of that - say 12grams, and then it's not providing all of the amino acids that you need.

Baked Beans are even worse - You'll be getting like 100g of carbs for every 25 g of protein - and it's got an even lower BV and they are incomplete too. This isn't going to make you huge.

You can get around incomplete vegetable proteins by combining your incomplete proteins in the same meal. Only problem is you get carbed up to the hilt.

Combine Grains and Legumes - Rice/Pasta/Bread Combined with beans/peas etc

Combine Grains and Nuts/Seeds - Breads/ Pasta with Nuts and Seeds

Combine Legumes and Nuts/Seeds - Beans/Peas with nuts and seeds

Combine Grains and Milk Protein - Cereal/pasta/bread with milk/cottage cheese

You need good complete protein sources - that means animal protein. Red meat, fish, chicken, and dairy protein. Tuna must be one of the best quick and easy plus cheap forms of protein available so add more of that in. It may taste and smell pretty foul but you get used to it after the first 100 or so cans.

Cook your eggs - don't eat them raw. Egg protein isn't particularly good quality unless it's heated (denatured) in some way.

You wonder why you're low on energy - you barely eating enough carbs to get out of bed.

Other than the baked beans and piece of fruit, unless you're on a low carb diet your carb intake is terrible.

Eat - Complex Carbs Rice/pasta/potatoes - with every meal.

Eat - Protein - meat/whey/dairy/cooked eggs - with every meal

Eat - fruit and veges with at least 3 meals. You don't seem to have any veges and only one piece of fruit at the moment which is pretty bad.

And you need good fats and oils - add some olive oil, avocados and more healthy nuts and seeds to your diet. And I don't mean your "2 x healthy peanut bars 12g protein each" - There are no "healthy" nut bars unless you are making them yourself out of raw unsalted almonds/macadamias/pistachios etc. Peanuts aren't healthy, salted roasted peanuts are even worse. Roasted peanuts covered in sugar and honey, in a wrapper in a box in the supermarket does not make a healthy protein snack. All these provide is saturated fats and sugar.

[Flex]

One more thing - try and get more sleep. 6.5 hours a night isn't good for growth. Aim for at least 8 if you're training hard.

[mike-311]

One more thing - try and get more sleep. 6.5 hours a night isn't good for growth. Aim for at least 8 if you're training hard.

I work nights 12 plus hours

how am I sposed to train and sleep at the same time.

I start work at 5:30pm and fin again at 6am, how do you suggest I get 8 hours sleep a day and when do you suggest I train.

Also

explain to me how Im sposed to eat all these meals while Im working.

I made both those points pretty clear in my last post.

It may be simple as all that to you. but you obviously have a lot more time on your hands.

Thanx anyway I appreciate your input and I will try take as much of it on board as possible.

[haydz0r]

One more thing - try and get more sleep. 6.5 hours a night isn't good for growth. Aim for at least 8 if you're training hard.

I work nights 12 plus hours

how am I sposed to train and sleep at the same time.

I start work at 5:30pm and fin again at 6am, how do you suggest I get 8 hours sleep a day and when do you suggest I train.

Also

explain to me how Im sposed to eat all these meals while Im working.

I made both those points pretty clear in my last post.

It may be simple as all that to you. but you obviously have a lot more time on your hands.

Thanx anyway I appreciate your input and I will try take as much of it on board as possible.

how about you sleep when you get home? then train before your shift, and take sneaky snacks while nobodys looking? Your obviously in the wrong job and wrong lifestyle if you are to try and take this seriously!

very, very tight budget

again! this isnt a hobby for those with a tight budget, its expensive to own a body with a lot of mass.

[2guns]

do u work 4 on 4 of or somthing?

[Flex]

One more thing - try and get more sleep. 6.5 hours a night isn't good for growth. Aim for at least 8 if you're training hard.

I work nights 12 plus hours

how am I sposed to train and sleep at the same time.

I start work at 5:30pm and fin again at 6am, how do you suggest I get 8 hours sleep a day and when do you suggest I train.

Also

explain to me how Im sposed to eat all these meals while Im working.

I made both those points pretty clear in my last post.

It may be simple as all that to you. but you obviously have a lot more time on your hands.

Thanx anyway I appreciate your input and I will try take as much of it on board as possible.

You made the points pretty clear. Not sleeping enough. Not eating right. Losing strength. It's called overtraining. I'm just telling you why your not getting any gains and suggesting how to fix it. It's up to you whether you want to make any changes.

I've got plenty of time on my hands however it seems like it's being wasted here. I'm going to go eat some protein.

[mike-311]

sounds like the diet is lacking a fair bit. you shouldbe throwing carb groups in some of those meals. What is your target? fat loss, muscle gain? what is your current weight. In regards to the tight budget, shoot off to one of the chinese super markets and buy a 20kg bag of brown rice. that should last a while and cost next to nothing.

I would suggest throwing in around 1 cup of cooked rice ( or the equivalent, i.e wheat bix, whole grain toast bread etc) with each meal. Do a couple of weeks with that and give yourself some reasonable recovery time, and you should see some changes

your right.

I was thinking this.

make up some small containers of tuna and rice.

making sure I have at least 25g of prot each container mixed with about half a cup long brown rice as suggested.

2pm-whey shake

3pm-Gym

5pm- have decent dinner ( meat and 3 vege)(or failing that tuna and rice)

8pm- 5 boiled eggs

11pm- tuna and rice

2am- 5 boiled eggs

5am- tuna and rice

7am- whey prot shake before bed

sleep

this should up my carbs and give me better prot intake

at most 190g protein in 17 hours

[haydz0r]

[mike-311]

as for my chest, I only work it one day a week

But, Im gonna lay off the bench again for awhile and instead of doing.

flat bench / incline / decline / flyes all in one session as I usually do.

gonna try decline flyes / dips / incline bench / flat flyes for a while

not necessarily in that order.

Lack of energy I know can be a major factor. but my Job demands I get up early in the noons if I wonna workout.

I try to combat this by taking flax seed oil which gives me my omega 3,6,9.

plus a strong coffee usually helps.

My body is used to automatically waking a 2pm regardless of when I hit the sack. I had read once that when your body wakes it usually means it has had enough sleep to recover from the previous day and its way of saying OK Im ready to go again.

weather or not this is true, I dont know but, very really do I find myself yawning during the night.

Im a Security Patrolmen so I am constantly on the move doing near 100 patrols in a 12 hour period also attending alarm activations doing escorts and working closely with the local police.

so having meals is hard to do, and when I do eat I literally have to do it while walking around a patrol.

This is how its been for me the past 3 years since I started weightlifting.

I enjoy my job and love weightlifting so I need to find a middle ground.

Weightlifting has literally saved my life from ruin which is another story I wont get into now.

However going from 76kg - 93kg wasnt easy doing it completely on my own. no spotters no good advice.

I love this sport.

[mike-311]

You made the points pretty clear. Not sleeping enough. Not eating right. Losing strength. It's called overtraining. I'm just telling you why your not getting any gains and suggesting how to fix it. It's up to you whether you want to make any changes.

I've got plenty of time on my hands however it seems like it's being wasted here. I'm going to go eat some protein.

haha i can feel the frustration from here

you know what.

i can see that this is going to be nothing more then an imature sh*t slinging match.

I have taken on board your help and I thank you for it.

But telling a guy who has no choice but to get only 5-6 hrs sleep a day, and who obviously cant have proper sit down meals to do the complete opposite is not helpful.

I told you how my day goes so that I could get good advise on how to work around it.

If I could do it your way I would.

You asked what my situation was and I told you, dont get snooty with me if your way cant work for me.

Enjoy your protein and rest.