Hi,
I recently started a topic regarding not seeing weight gain on the scales and I was wondering if someone could help me with training and nutrition to try and solve this problem? I have been following diet for nearly 12 weeks and this is second 6 week training programme designed by an instructor at gym.
I have definitely seen an improvement in body e.g. good progression with weight levels and physique; but it just keeps irriatating me that I haven't seen any weight gain on the scales and I would like to see greater improvements in level of muscle. Any help would be much appreciated
thank you
Sean
NUTRTION
(8AM) Breakfast:
- Two bowls of weetabix with semi-skimmed milk
- 1 piece of white bread and a fried egg (low fat cooking spray used)
(11AM) Snack - POST WORKOUT:
- Banana
- Whey Protein Shake
(1.30PM) Lunch
- 150g wholewheat pasta with southern fried chicken breast
(3.30PM) Snack
- Kiwi
(5.30PM) Dinner
- Two baked potatoes with gravy
- Mixed vegetables
- Tin of tuna in springwater with small amount of salad cream
(8PM) Snack
- Bowl of weetabix
I work this out to be around 2300 calories with roughly 120g of protein.
I am 18 years old, 5 foot 6 inches and weigh 137 pounds and I am not sure if this amount of food is sufficient in order to significantly increase muscle mass? I don't know if diet is more aimed towards cutting but aim is to increase muscle mass and cut at a later date
TRAINING
Monday- Working all major muscle groups with what I believe are pyramid sets due to completing 3 sets in a row, increasing weight with each set and decreasing reps (8 reps to 6 reps and then 5 reps)
Tuesday - 30 minute run (progress by 5 mins each week)
Wednesday - Circuit training (three circuits in total working each muscle group and progressing weight with each circuit)
Thursday - 30 minute run (progress by 5 mins each week)
Friday - A session which aims to knacker all muscle groups
e.g. I would start with upper body exercises (chest press and then move to chest press using a pulley machine and then a series of different press ups; normal, narrow, wide and then inverted)
The exercises for each muscle group follow the same type of routine and simply aim to push the muscles a great deal
- I use a gym which only has fixed resitance machines and have had to make do with these. I may invest in free weights soon if this will help me to see greater muscle gains
Help with training programme and nutrition please
Moderators: Boss Man, cassiegose
post workout is shit, you need way more than that
meal 1 - fruit, high fibre cerial
train
2 - shake, sugary cerial (weetbix)
3 no longer than 60mins later - solid protein with bread/rice or pasta and veg
- all other emals are solid protein, veg and salad
- protein needs to be 1g per pd of bodyweight at least but more isn't necesarily better but you need at least that number
- give the pyramid shit away and do the waterbury merthod by chad waterbury as written
- give cardio away too, ecpsecially the "adding time each session".., it's a good way to burn muscle
- ypu definately need some wts, there's only so much you can do with bodyweight...instead of waterbury mnethod do 1 leg pistol squats, chin ups, inverted rows, push ups, handstand push ups, ab holds and sprints...these are your best bets for now
meal 1 - fruit, high fibre cerial
train
2 - shake, sugary cerial (weetbix)
3 no longer than 60mins later - solid protein with bread/rice or pasta and veg
- all other emals are solid protein, veg and salad
- protein needs to be 1g per pd of bodyweight at least but more isn't necesarily better but you need at least that number
- give the pyramid shit away and do the waterbury merthod by chad waterbury as written
- give cardio away too, ecpsecially the "adding time each session".., it's a good way to burn muscle
- ypu definately need some wts, there's only so much you can do with bodyweight...instead of waterbury mnethod do 1 leg pistol squats, chin ups, inverted rows, push ups, handstand push ups, ab holds and sprints...these are your best bets for now
Hey Kinder,
Weight gains will come later, forget the scale though, sounds like you are liking the results you are SEEING in the mirror.
Also, I bet you are seeing a muscle mass increase and a fat decrease which is why you aren't seeing a shift in the scale. The best way to see progress is a tape measure of body spots (see the tracking system on here for your body measurements). The second way is to have a "fat test" done, someone at your gym should be able to do this for you. Have it checked every month or 2, until you are in a happy range. Warning, have the same person do this for you all the time and it may cost money to have done.
Honestly though, take a picture from front, side and back of yourself every 2 weeks and use the mirror and a tape measure. These are all the proof you need that things are working.
Weight gains will come later, forget the scale though, sounds like you are liking the results you are SEEING in the mirror.
Also, I bet you are seeing a muscle mass increase and a fat decrease which is why you aren't seeing a shift in the scale. The best way to see progress is a tape measure of body spots (see the tracking system on here for your body measurements). The second way is to have a "fat test" done, someone at your gym should be able to do this for you. Have it checked every month or 2, until you are in a happy range. Warning, have the same person do this for you all the time and it may cost money to have done.
Honestly though, take a picture from front, side and back of yourself every 2 weeks and use the mirror and a tape measure. These are all the proof you need that things are working.
