Guys I'm about ready to jack it in -no gains but fat and depression

[Exodus]

thanks exodus...you're right the self esteem had dropped when i train so hard and make no gains..i have a poor self uimage and took up bb'ing to boost self confidence but the way ive done it ive ended up worse-feeling rundown and like a failure

what you need to do is set small goals.......... i used to have your same problem. then when you achieve them you get a boost.

there is one of 4 ways to improve a workout if your doing the same routine. increase weight next workout. increase sets with same weight and reps. increase reps with same weight. or decrease time.

start with the time. thats what i did when i was a bodybuilder. for your 1st workout on 5x5 (if thats what you do) it takes you no longer than 1 hour and 15 minutes. next workout dont change anything, but get done in 1 hour. next workout 50 minutes. then when you get down to 35-45 minutes. up the weight.

that was what i did with 5x5. just me personally. it worked very well.

so set a goal after week 1. ok, it took me 1 hour and 15 minutes to do with workout last week. i will do the same exact workout in 1 hour. and that is a goal set and accomplished.

maybe this approach will work well for you too.

X

 

[needsize]

You guys have given him some really solid advice, so not much to add. I agree that something simplistic like 5x5 would be a help, and a mental boost if its done correctly as the strength gains will make it feel like hes accomplishing something. The 5x5 version that debaser mentioned isnt a bad option either as its also based on progression, and is a far cry from the 12 sets to failure hes doing now

 

[nikolai_bolkov]

Read this:

http://www.faqs.org/faqs/body-building/hardgainer-faq/

and this:

http://www.animalkits.be/phpBB/viewtopic.php?topic=5209&forum=11&9

 

[Warpath]

Yes in the sense that the hydrogenated oils can greatly block the absorbsion ofDHA & EPA in the fish, thus reducing the healthy and testorone boosting effects of eating that fish. Do you have any idea how horrible margarine and other hydrogentatd oils are for you heart? They can also reduce gains in muscle mass by reducing insulin sensitivity. My advice anyone who trains intensity, or even sedinatry who care if they cut 10 years off oftheir life, to completely avoid hydrogenated oils.

Warpath hold the f*@king boat! That is pretty damn irresponsible. The greater majority of hard training (they're on a good diet, taking a multi-vitamin and training intelligently) do not have a zinc deficiency. Taking estra zinc if one is not deficient will not increase testosterone production. In fact if one is not deficient in a metalic element, it is unhealthy and potentially dangerous to suppliment with it, especially higher doses. Not only can the metals, which the body only needs in trace amoungs for optimal health, build up to toxic levels and cause organ damage, but by taking massive amounts of one metal, it has been proven that one can impede the absorbion of other metals and actually create deficiencies. The advice to suppliment with additional zinc is something I will not support.

No, you hold the boat . First off, I didnt tell the guy to take shitloads of zinc, I told him to try Zinc, monomethionine apsartate which you get in any healthfood store and has directions as to proper usage to avoid overdosing. My logic behind this suggestion is based on the evidence that he is lethargic, has abnormal fat gain, depression and despite strenous workouts makes no gains. All of this indicates to me a possible endocrine insufficiency that may be due to inadequate testosterone production. I also advised him to go get his labs done to see if this is the case. And yes I am well aware of the consequences of metallic overload. I have pretty damn good credentials to give the suggestions that I did, be assured that I am not just blowing wind out of my ass. But to appease you since you seem to know so much I will take back my previous post.

 

[Lord_Suston]

I personally suggest getting lab tests first and then work on a regiment. Zinc is a great idead plus omega3-6 oils. Also you need to look at calcium levels as they pertain to muscle contraction

 

[JOKER47]

How much zinc do you recommend per day for this? If zinc deficiency is the problem?
I seem to always feel "tired", but not to the point that I can't function after a couple cups of coffee. I'm wondering if this might help.


Thanks,
Joker

 

[Deleted member 33117]

Joker, the average individual needs about 15 mg of zinc per day to function optimally. A 300 ibs powerlifter or football playing might need a bit more, something in the range of 25 or as many as 30 mg.

Now I'm curious, since Warpath recomended it and seems to be rather defensive. I'll look at seem how much zinc is in ZMA suppliments. A cheap multi-vitamin usually has 10-15 mg.

 

[Deleted member 33117]

After a quickly online search, it I found a major suppliment manufacteror, Biotest, and looked at their ZMA. 30 mg of zinc. Now assuming he is taking a multi-vitamin that contains 15 and is getting another 10 from his diet. That brings us up to 55 mg. Which is far more than anyone really needs for proper testosterone production. A mutlivitamin is more than adequite to handle a deficincy. I've seen people on EF recomend to others to take two 50 mg zinc pills a day, so I didn't necissarily know how much zinc you wanted him to take. 95% of the time, in an individual on a balanced diet, a zinc deficiency is not the problem with their testosterone production. More often than not it is a deficiency in one or more essential fatty acids, saturated fat, or simply too much training volume.

I do concur with you on this statement: "My logic behind this suggestion is based on the evidence that he is lethargic, has abnormal fat gain, depression and despite strenous workouts makes no gains. All of this indicates to me a possible endocrine insufficiency that may be due to inadequate testosterone production." Since several of us who reasonable credentials are noticing to the same thing, it is definately something that he should look into.

 

[Devastation]

listen broly, the best advice any one here could give you is this.

#1 address your emotional problems first
#2 set small goals for yourself and understand how they can be obtained. this doesn't apply to just lifting
#3 stick with your attack plan to obtain your goals. after a fixed amount of time, i.e. 9 weeks, change it if it's not working. find your weaknesses and make them your strengths. this won't happen overnite, just like anything in life
#4 eat healthy. no supplement or "special" diet is going to fix your problems at your level


only you can help yourself

 

[Lord_Suston]

Joker, the average individual needs about 15 mg of zinc per day to function optimally. A 300 ibs powerlifter or football playing might need a bit more, something in the range of 25 or as many as 30 mg.

Now I'm curious, since Warpath recomended it and seems to be rather defensive. I'll look at seem how much zinc is in ZMA suppliments. A cheap multi-vitamin usually has 10-15 mg.

Body I am going to make one suggestion, do you know the bio-availability of Zinc?? See that therein lies the problem with certain co-enzymes and cofactors taking minerals is useless because they don't get absorbed. Now I am not going to argue you levels of zinc for the average human, but you need to look where the RDA standard is, it is for people (majority) not to show pathological signs of deficiency. This does not take into account the rare people who need more than normal, some people may be chronically deficient and not show overt clinical sings. Now I really don't advocate supplements but look at the cofactors in ZMA and ask why arte they so important, do they help in mineral digestion.

Now for AA dude, go get some lab tests, deal with emotion problem, get a new routine, review your diet, review your lifting methods.