Gaining Muscle

[Davo1990]

Hey,

I've got some good results from doing hypertrophy training in the last 5 weeks.

Gained 4 Kgs mainly muscle.

But I've had my 1 weeks rest in between programs and have started back this week, but ive put alot of fat around my stomach which i've never had..use to have 6 pack, now you can hardly see it..

What am i doing wrong? More cardio and eating less calories? remember im trying to put on more lean muscle mass though?

any suggestions?

Rough meal guideline

Breakfast

3 pieces of Toast jam and butter

2 yogurt pottles

1 Banana

Glass Water or 2

Morning t

1 square meal bar

apple

Lunch

Filled roll quite big

lettuce

chicken

tomato

mayo

cue comber

white bread tho:S

Banana or apple

2-3 yogurts

drink of water 2 glasses

Afternoon tea

1 square meal

cookie time

After training

Protein(horleys) shake mixed with horleys body build stuff 2 scoops each!

Tea time

depends usually, meat, with 3 potatoes,1 carrot, some greens

Ice cream sometimes after tea.

any suggestions?

Thanks David

[morala]

Is this a pisstake?

[Small]

Gained 4 Kgs mainly muscle.

but ive put alot of fat around my stomach which i've never had..use to have 6 pack, now you can hardly see it..

so that leads me to believe weight gain was mostly fat.

ure diets shocking, carb fest.

Breakfast

3 pieces of Toast jam and butter

2 yogurt pottles

1 Banana

Glass Water or 2

Morning t

1 square meal bar

apple

Lunch

Filled roll quite big

lettuce

chicken

tomato

mayo

cue comber

white bread tho:S

Banana or apple

2-3 yogurts

drink of water 2 glasses

Afternoon tea

1 square meal

cookie time

After training

Protein(horleys) shake mixed with horleys body build stuff 2 scoops each!

Tea time

depends usually, meat, with 3 potatoes,1 carrot, some greens

Ice cream sometimes after tea.

Breakfast: No main source of protien, lota carbs

Morning Tea: No main source of protien, lota carbs

Lunch: Chicken, good but enshrouded in a white bread roll, wow hmm mre carbs

Afternoon Tea: No main source of protien, lota carbs and mre sugar carbs

Post Training: aiite

Dinner: if your skinny all good dinner, otherwise less potatoes (carbs) more Lean meat

Desert: na uh. okay ocassionally, but by the looks of ure diet, i gues it happens regularily

conclusion: 4kgs muscle? on that diet? and cant see abs?

likely hood just fat. clean up diet.

[Pseudonym]

Hi David. Congrats on the weight gain - well, assuming it was muscle. :wink:

I wouldn't call your diet shocking exactly... it looks like a pretty normal diet for normal people. Thing is, bodybuilders aren't normal people, and they require a pretty abnormal diet.

I agree with everything Small has said. The easiest way of fixing the fat gain is to replace the white bread and biscuits with carb sources like whole-grain bread (not wholemeal), rice, pasta, etc. If you want to know why this makes a difference, check out the diet page in our Bodybuilding for Beginners series.

And yeah, you really need to have a good source of protein (ideally 25g or more) with each meal. Try swapping your icecream desert for a can of tuna. It's nearly as good. Honest!

[mr natural]

its gotta be a joke.what are you, the cookie time monster?

[2guns]

hahaha cookie times!! classic

[Mike Zero]

its gotta be a joke.what are you, the cookie time monster?

NOM NOM NOM NOM NOM

[Mike Zero]

OP are you squatting yet?

[IronGame]

OP is that your year of birth in your screan name 1990? if so you at the optimum age to make massive gains with your peaking testosterone levels, add alot more meat/fish/chicken and eggs (every meal) cut down the sugar IF your prone to fat gain and just lift lots of heavy shit! Rest well and repete.

[Davo1990]

yup was born in 1990

Im 72kgs and Want to about 75-80kg I no i could get to that if some of that was fat but i dont want to lose my abbs at the same time.

Diet nw?

Breakfast

Protein Shake

Cereal/muesli with Milk

bit of fruit

Morning Tea

one Square meal(1 bar)

Tuna Sandwich-brown bread

Lunch

Filled Roll, either chicken,beef, etc

yoghurt x 1 pottle

Half Can tuna

bit of fruit

some peanuts

Afternoon Tea

one Square meal

bita fruit

some pea nuts

Tea time... wateva cooked, but meat and veges

sometimes something after but not usually.

I do abit of cardio this will effect me putting on lean muscle wont it?

Road Ride wednesdays, tues and thurs kick boxing 4 60 mins, and 20-30mins runs some days after the gym(weights)

So what calorie rich foods should i be having?

Thanks guys

[Optimass]

Assuming you're clean ....

Breakfast

1 Cup cooked Oatmeal + 100g lite yogurt + 3 egg whites

a pc of fruit

Morning Tea

Shake in water or Protein Bar with a pc Fruit

a hand full of almonds/Pine nuts

Lunch

Wrap with 150 - 190g Chicken/Tuna or Salmon

Lettuce / Tomato /Avocado etc - bit of feta even

1 - 2 cup portion of Potato/Kumara/Pumkin mash

bit of fruit

Afternoon Tea

3 Rice cakes/Rivita - 3 Tbl lite Cottage Cheese - add relish or pickle for flavour.

Tea time

200g Chicken or Beef with a large salad or 2 -3 cup equiv greens

Supper = Shake in Water - something like ISOSTACK as it has a milk - egg blend 250ml shake wont be hard to sleep on.

Post training Shake n Bake - (weights and kick boxing specifically) Shake in water 250ml WPi is best.

1 high cal day per week - Burger King Lunch / Wendys Dinner - all you can eat!

I do abit of cardio this will effect me putting on lean muscle wont it?

Yes - will help

Increase your water intake to 4L daily if you haven't already - 3L daily and a Litre when you train - this will decrease your weight fluctuation and give you a true read (4kg muscle)

[Davo1990]

Thanks for that!

Will start that tomorrow let you know how I get on, With that Hi Calorie day, its just one meal? or for the hole day?

[Optimass]

Same as a normal day but go high calorie on your Lunch and Dinner meal. Could even do breakfast as well. Your body wont have time to store the excess into body fat. I would normally have a cheat day - the day before a leg session. Makes for a strong performance and you get a decent pump as well.

[Davo1990]

Sweet, you reckon I have enough food and positive calorie intake to still gain Lean muscle mass? im pretty skinny 180cm and 72kgs

[Optimass]

Sweet, you reckon I have enough food and positive calorie intake to still gain Lean muscle mass? im pretty skinny 180cm and 72kgs

If you're goal is to gain lean tissue this schedule will do that without increasing your bodyfat. What we need to do is watch your weight for the first 2 weeks. Don't be concerned if your weight comes down a few kilos - what we are looking for is shape and size.

Trial and error is how most lifters learn how their body responds - by starting with a clean plan like the one I supplied we can always add more into it over the next 4 weeks to ensure your measurments are increasing.

I competed in the Taupo event in 97 - was my first show - I trained for 18 months before and grew from 75kg to 110kg - dieted for 16 weeks and lost 22kg to show at 85kg lean. Thats a hard road to follow as losing the excess weight is challenging. by doing it slowly as indicated above you wont have to drop so much to see your results.

Kick boxing is pretty intensive so we need to make sure you are getting enough calories to fuel your cardio sessions and still keep enough glycogen available for an explosive resistance workout. So we may need to add some carbs but you wont lose any muscle unless youu hit ketosis which wont happen on this plan.

[IronGame]

Sweet, you reckon I have enough food and positive calorie intake to still gain Lean muscle mass? im pretty skinny 180cm and 72kgs

If you're goal is to gain lean tissue this schedule will do that without increasing your bodyfat. What we need to do is watch your weight for the first 2 weeks. Don't be concerned if your weight comes down a few kilos - what we are looking for is shape and size.

Trial and error is how most lifters learn how their body responds - by starting with a clean plan like the one I supplied we can always add more into it over the next 4 weeks to ensure your measurments are increasing.

I competed in the Taupo event in 97 - was my first show - I trained for 18 months before and grew from 75kg to 110kg - dieted for 16 weeks and lost 22kg to show at 85kg lean. Thats a hard road to follow as losing the excess weight is challenging. by doing it slowly as indicated above you wont have to drop so much to see your results.

Kick boxing is pretty intensive so we need to make sure you are getting enough calories to fuel your cardio sessions and still keep enough glycogen available for an explosive resistance workout. So we may need to add some carbs but you wont lose any muscle unless youu hit ketosis which wont happen on this plan.

This is good advice and I recomend you follow it.

I usually do similar with my clients, put them on a nutrition plan for 10-14 days, see how they respond and adjust from there. That IMO is the only way to do it. There is no way you can just set a diet off the bat without knowing how the indevidual will respond.

My only comment is the apparent lack of whole proteins but this looks like a well ballenced approch.

[Optimass]

Just wondering how you are getting on Dave

[Davo1990]

well ive gained abit of weight mainly muscle, been trying to stick to training and diets, ive stopped kick boxing lately so thats helped me as far as not burning as many calories.

when i first wake up weigh my self usually sit between 75- 76.5kg and before i go to bed usually am about 78kg without shoes on etc, so pretty happy, now i really want to get to 85kgs, ive still got my abbs, but not really that great compared to what they use to be but still can be seen!

Thanks guys for the help, ive tired to sticking to the diet and have done pretty well, but ive added a few things in there as i find i get hungry sometimes...

[ngc]

Hey Optimass, just wondering - is it possible using this diet (or similar) plus pre-breakfast cardio to reduce bodyfat whilst still gaining lean muscle mass? I've been trying to fine-tune my diet to drop a little bf, but don't want to compromise progress in terms of building muscle.

Sorry for slight change of topic.