Ok...HELP!

[s7v7n]

Ok...HELP!

I'm doing something wrong I guess...here we go:

I had surgery awhile ago and looked great, had some fat removed and got in shape...did the gym 6 times a week. Looked good as you all know.

Fast forward to today...I am hitting the gym 5 days a week. Lifting hard and "on", running on treadmill highest level on incline, or eliptical for about 30 mins everyday.

...YET...I don't see a change in my body at all. Nothing, I'm gaining weight, but it seems like fat not muscle.

Mon:
chest and shoulders - abs

Tues:
back and arms

Wed:
Legs - abs

Thurs:
shoulders and chest

Fri:
arms and back - abs


I don't eat fast food. NOTHING. Last thing I had of fast food was about 1.5 years or so ago, taco bell or mc'd...don't remember. Don't eat cake, ice cream, cookies, brownies, nothing sweet at all, except a handful of trail mix that has small choc's...but I normally try eat the raisins and nuts more.

I usually eat eggs and toast for breakfast with some oatmeal.

Lunch is usually left overs, hamburger or chicken or protein shake.

Dinner - salmon, chicken, hamburger with noodles, eggs, tuna...etc.


What the hell am I doing wrong?

 

[-MU-]

Ummmm....I want a detailed list of what you eat....I know you said you like burritoes, and that certainly is not eating clean.

Something is a miss here and I quarntee it's your eating....If you give us full body pics, with a detailed diet of what your normally eat then and only then can we help.

Have you had a thyroid panel as of late ??? The surgeries and/or the drugs can not replace the diet and excerise. At the end of the day it's about being strict with your diet and your training.

 

[s7v7n]

Diet....

I go out maybe once a week. It's to a mexican place, I barely eat the chips and salsa and order a chicken burro (that's all that's in there is chicken) I then add guac to that with a side of rice. That's my cheat meal once a week.

If I go out to other places, I will order a sandwhich (i.e. tuna or turkey or club with no mayo only mustard)....

Pre workout:
PBJ

Breakfast post workout:
4 eggs
2 pieces of toast
cup of oatmeal

Lunch:
Protein shake - banana, PB, handful of nuts
or
left over of stew meat/hamburger/chicken and rice

Dinner:
Mostly hamburger and noodles, chicken and rice, salmon and mashed potatoes.

Before bed:
Protein shake - banana, PB, handful of nuts

Don't:
coffee
coke
cake
ice cream
brownies
fast food
pizza


Do:
ice tea
chicken burro
trail mix - with small choc's (once and awhile...like 2x's a week; I've had the bag from costco now for about 3 months)

 

[-MU-]

Your diet is to inconsistent....All meat should be lean choices

Meats{Chicken Breast, Extra Lean Ground Beef, Turkey, Tuna in water, Maybe even some Lean Deli meat}

Carbs{Oatmeal, 100% Wholewheat bread,Sweet Potatoes, Brown Rice,Granny smith apples,Grapes, Oranges}

Fats{Nuts, All Natural PB, Olive and Canola Oil}

Veggies {Anything Green}

Have 1 serving each for each one of your meals...Minus the carbs for your last one...Ex Diet.


Meal-1{Pre-workout}
2 scoops Protein Powder, 1 serving of plain oatmeal in a blender.

Meal 2{Post workout}
2 scoops of Protein, 1 banana 1 apple

Meal 3
Chicken Breast
1 serving of Brown Rice
1 cup of salsa
1 tsp olive oil

Meal 4
Same as meal 3

Meal 5
8oz Extra Lean Ground beef
4 pieces of 100% whole wheat bread 2 tbsp of spicy mustard {No ketchup}

Meal 6
4 servings of Lowfat cottage cheese{1 pint}

If you follow this to a T you will lose weight.

 

[-MU-]

Also why are you doing chest and shoulders twice per week ? This is one of the many splits I use

Mon-Chest,Tri's,Calves
Tue-Back,Bi's, Abs
Wed-Rest {You could do cardio on this day}
Thurs-Quads,Calves
Friday-Shoulders,traps, Hamstrings
Sat-Rest {You could do cardio here as well}
Sunday-Rest

 

[-MU-]

It also may not hurt for you to get a comprehensive tyroid panel done to make sure you have not done damage to your thyroid...or perhaps you may have a pre-exisiting condition and do not know about it.

Just keep in mind that if you stay consistent and follow a clean diet 6 days per week, and get in the training that you will get the desired results.

 

[Preacher]

What also helps it getting a diet planner I think the wife uses Calorie king or something on the comp and I have used it too see how much fat carb protien I really take in, in a week not a day.....

 

[s7v7n]

Your diet is to inconsistent....All meat should be lean choices

Meats{Chicken Breast, Extra Lean Ground Beef, Turkey, Tuna in water, Maybe even some Lean Deli meat}

Carbs{Oatmeal, 100% Wholewheat bread,Sweet Potatoes, Brown Rice,Granny smith apples,Grapes, Oranges}

Fats{Nuts, All Natural PB, Olive and Canola Oil}

Veggies {Anything Green}

Have 1 serving each for each one of your meals...Minus the carbs for your last one...Ex Diet.


Meal-1{Pre-workout}
2 scoops Protein Powder, 1 serving of plain oatmeal in a blender.

Meal 2{Post workout}
2 scoops of Protein, 1 banana 1 apple

Meal 3
Chicken Breast
1 serving of Brown Rice
1 cup of salsa
1 tsp olive oil

Meal 4
Same as meal 3

Meal 5
8oz Extra Lean Ground beef
4 pieces of 100% whole wheat bread 2 tbsp of spicy mustard {No ketchup}

Meal 6
4 servings of Lowfat cottage cheese{1 pint}

If you follow this to a T you will lose weight.

Awesome...I will go off of this and try it out for 2 months...I'll report back with any changes that occured. And just so you know, I do eat whole grain and whole oat everything...no WHITE at all...just wanted you to know.

PS - Is there something compriable (sp?) to cottage cheese? I can't eat that...it grosses me out!

 

[s7v7n]

Also why are you doing chest and shoulders twice per week ? This is one of the many splits I use

Mon-Chest,Tri's,Calves
Tue-Back,Bi's, Abs
Wed-Rest {You could do cardio on this day}
Thurs-Quads,Calves
Friday-Shoulders,traps, Hamstrings
Sat-Rest {You could do cardio here as well}
Sunday-Rest

Reason being is I asked earlier on MU if it would be beneficial to train the muscles 2x's a week...so I came up with this routine...I won't lie I have gone up on my lifts big time...but just don't see it in myself...guess I am just hard on myself.

 

[-MU-]

No point in training those muscles any different than the rest of the others....The only thing I train twice per week is calves.

For your last meal you could have any choice of lean protein and a choice of fat to slow down the digestion of the nutrients while you sleep.

Reason being is I asked earlier on MU if it would be beneficial to train the muscles 2x's a week...so I came up with this routine...I won't lie I have gone up on my lifts big time...but just don't see it in myself...guess I am just hard on myself.

 

[s7v7n]

No point in training those muscles any different than the rest of the others....The only thing I train twice per week is calves.

For your last meal you could have any choice of lean protein and a choice of fat to slow down the digestion of the nutrients while you sleep.

What do you mean by that? You think once a week is enough?

 

[-MU-]

Yes !!! If you are training correctly and hard enough One bodypart per week is all you can do....If you can train any bodypart twice per week then you are not working it hard enough the first time around. Remember the muscle grows and repairs itself outside of the gym...Not in it. Not mention training each bodypart twice per week is hell on your CNS.

The only reason I train my calves twice per week is because they are a smaller muscle group that is contantly being used{Walking} and I feel that it is a very resistance muscle group to change.

What do you mean by that? You think once a week is enough?

 

[s7v7n]

Yes !!! If you are training correctly and hard enough One bodypart per week is all you can do....If you can train any bodypart twice per week then you are not working it hard enough the first time around. Remember the muscle grows and repairs itself outside of the gym...Not in it. Not mention training each bodypart twice per week is hell on your CNS.

The only reason I train my calves twice per week is because they are a smaller muscle group that is contantly being used{Walking} and I feel that it is a very resistance muscle group to change.

Ok thanks...I am just going by the majority of the answers I got in this :


http://www.muscle-unlimited.com/forum/showthread.php?t=3609

 

[ian smith]

Yes !!! If you are training correctly and hard enough One bodypart per week is all you can do....If you can train any bodypart twice per week then you are not working it hard enough the first time around. Remember the muscle grows and repairs itself outside of the gym...Not in it. Not mention training each bodypart twice per week is hell on your CNS.

The only reason I train my calves twice per week is because they are a smaller muscle group that is contantly being used{Walking} and I feel that it is a very resistance muscle group to change.

Interesting. Ive allways done 3 day splits, some body parts get worked twice a week some dont, then others the next week. I should give your point some serious thought, I am getting older and did notice that Im not recoperating(SP) as fast as I use to.

 

[s7v7n]

Interesting. Ive allways done 3 day splits, some body parts get worked twice a week some dont, then others the next week. I should give your point some serious thought, I am getting older and did notice that Im not recoperating(SP) as fast as I use to.

Awwww...you old guys

 

[Phreezer]

Your hitting chest and arms and shoulders too often. Instead of doing chest and shoulders twice a week try chest once by itself and shoulders once by itself. Combine back with biceps and triceps with chest. Also, you're probably overtraining and your nutrition is probably sucking because you're obsessing about getting fat again. Kick up your protein to about a gram a day per lb. Eat more complex carbs, eat almost all daily carbs with breakfeast abd lunch and only a little bit with dinner.. Start throwing in a teaspoon of Olive oil with your shakes.

Also, too much cardio will make you soft if your over trained with resistance training and your diet and recovery isn't good. Perhaps your old way of training got you good results but you've grown stagnant and it's time to mix things up.

Change up your rep scheme and focus on heavier compound movements..

Add your trap work in with your shoulder days also.

Try this.

mon
chest tris

Tues
Legs and abs

thursday
Shoulders and traps

Friday
Back and bi's abs

I'm doing something wrong I guess...here we go:

I had surgery awhile ago and looked great, had some fat removed and got in shape...did the gym 6 times a week. Looked good as you all know.

Fast forward to today...I am hitting the gym 5 days a week. Lifting hard and "on", running on treadmill highest level on incline, or eliptical for about 30 mins everyday.

...YET...I don't see a change in my body at all. Nothing, I'm gaining weight, but it seems like fat not muscle.

Mon:
chest and shoulders - abs

Tues:
back and arms

Wed:
Legs - abs

Thurs:
shoulders and chest

Fri:
arms and back - abs


I don't eat fast food. NOTHING. Last thing I had of fast food was about 1.5 years or so ago, taco bell or mc'd...don't remember. Don't eat cake, ice cream, cookies, brownies, nothing sweet at all, except a handful of trail mix that has small choc's...but I normally try eat the raisins and nuts more.

I usually eat eggs and toast for breakfast with some oatmeal.

Lunch is usually left overs, hamburger or chicken or protein shake.

Dinner - salmon, chicken, hamburger with noodles, eggs, tuna...etc.


What the hell am I doing wrong?

 

[Eleven11]

Agree with getting Thyroid checked. agree with the over training advice and get those meals up to 6 per day, this alone will speed up your metaboism.......................11

 

[s7v7n]

Your hitting chest and arms and shoulders too often. Instead of doing chest and shoulders twice a week try chest once by itself and shoulders once by itself. Combine back with biceps and triceps with chest. Also, you're probably overtraining and your nutrition is probably sucking because you're obsessing about getting fat again. Kick up your protein to about a gram a day per lb. Eat more complex carbs, eat almost all daily carbs with breakfeast abd lunch and only a little bit with dinner.. Start throwing in a teaspoon of Olive oil with your shakes.

Also, too much cardio will make you soft if your over trained with resistance training and your diet and recovery isn't good. Perhaps your old way of training got you good results but you've grown stagnant and it's time to mix things up.

Change up your rep scheme and focus on heavier compound movements..

Add your trap work in with your shoulder days also.

Try this.

mon
chest tris

Tues
Legs and abs

thursday
Shoulders and traps

Friday
Back and bi's abs

Do alot of you guys' do this split like this? I would feel weird not going in on a week day to the gym...I have always gone 5-6 times a week....weird.

 

[-MU-]

There are those of us who realize that if you train your ass off then you can't be be in the gym 6 days per week. It's science, And Fact that you grow outside of the gym...Not in it.

Train each muscle group hard as shit and the let it recover for 7 days...Eat good and get adequate rest. You'll find with a split like this that you get better results and you spend less time in the gym. I bet on most training days that I'm in and out of the gym in 45 minutes to and Hour tops...No talking just put my I-pod on and train....Get out and go eat,rest,recover.

Now if your training for a contest you may take a different path...But your not doing that. If I were you on my "off" days I would be doing 30-60minutes of cardio per day on an empty stomach as well.

Do alot of you guys' do this split like this? I would feel weird not going in on a week day to the gym...I have always gone 5-6 times a week....weird.

 

[Phreezer]

So are you going to make these changes or are you going to just keep doing your same old thing?