No Gains, Gaining Fat

[mr. sparkle]

Hey All,

I had made another post in the training forum about not being able to put any meat on my shoulders, but after taking a good look in the mirror the other day I noticed that I hadn't really made any gains in size since about 1 month ago. And the scale says the same; no increase in weight. My only problem is that I seem to be smoothing out at the same time, and my abs are slowly but surely disappearing. Is it possible that I'm gaining fat without gaining muscle despite the fact that I'm still training hard?
I gained about 10 lbs so far this summer, but the increases seemed to come to a halt a few weeks ago. Like I said, I'm training hard and have a 2-on 1-off split, and have been eating a sufficient amount to be gaining weight. My diet varies from day to day because I'm home from college for the summer and have to rely on what's in the fridge at home, but I always try to eat the same kind of meal at the same times of the day.
Meal 1: P+C Meal 2: P+C Meal 3: P+F Meal 4(Pre-Workout)+C Meal 5(Post-wkout shake): P+C Meal 6: P+F

The only other thing is that I haven't been sleeping well this past week because of the unbelievable humidity in the northeast, but I know that gains started slowing before that, and didn't come afterward.

Any suggestions you guys might have would be most welcome...Please help me out, I don't know what's wrong with me!!

---Mr. S---

 

[Legion Kreinak2]

You can try...
Switching up your routine
Eating more protein
Taking a week layoff

 

[bilat]

If you follow most of the advice here, you'll probably just gain fat...

To me, it looks like you have way too many carbs...

What's your routine, diet, weight, and bodyfat?

 

[mr. sparkle]

My stats are:
Age-19
Height-6'0
Weight-155 lbs
Bodyfat- ?? Not sure, I don't measure...just basically go on how I look

My diet consists of all clean foods:
tuna, turkey, chicken, steak, and eggs for protein
oatmeal, rice, whole wheat bread, low GI pasta (rarely) for carbs
olive oil, peanut butter, and other foods already mentioned (eggs and steak) for fats

I have a balanced diet, I think, and don't really eat that many carbs. I try to keep protein high and fats and carbs moderate.

For the split I listed I'm doing:
Day1: Back/Bi's Day2: Chest/Tri's Day3: Rest Day4: Delts/Legs Day5: Back/Bi's Day6: Rest etc.

I've got compound movements for all muscle groups:
Back: Deadlifts 4x6 Bentover Rows 3x8 One-Armed Rows 2x12 Chins 2x10
Biceps: Barbell Curls 4x6 Hammer Curls 3x8 Regular DB Curls 1x10
Chest: Incline DB 5x5 Flat Press 2x8 Flyes 2x8 Weighted Dips 2x10
Triceps: (Dips for chest work the Tri's) French Press 2x8 Single Overhead Extensions 3x8
Delts: Seated Overhead DB Press 5x5 or 4x6 Lateral Raises 2x10 Reverse Flyes 2x10 Face-Pulls 2x10
Legs: Squats 4x6 Leg Press 3x10 Calf Raises 2x20

I throw in Abs about every fourth day, doing Reverse Crunches 3x30 Raised-Leg Crunches 2x50 and Oblique Crunches 2x30

And that's basically it... From my experience so far and from what I've learned about lifting it's a reasonable split with a number of mass building exercises.

I think Legion might be on to something. My body usually responds great to a change in my workout, so I'm going to try first taking a few days off and then changing a few of my exercises.

I'm still very open to suggestions, so keep the advice coming. Thanks guys!

---Mr. S---

 

[casualbb]

I'd look into a new routine. Way too much volume, way too little frequency.

But if it's a question of gaining weight and you're not, then eat more.

Weight gain is calories in vs. calories out.

 

[blinddeafmute]

I think louden would agree with Casual on this one. Time to SWAIN!!!! some food down.

Your body wont do anything with the protien that you eat, if it doesnt have the energy to use it.

Fuel the fire!

 

[bilat]

Personally..this is what I do...

Chest/Triceps/Abs
Back/Biceps
Legs/Shoulders/abs
Chest/Triceps
Back/Biceps/abs
Shoulders/Legs
Rest

And I do 5-6 sets of 6-10 reps for each exercise... I dont keep the same exercises weekly, just the compounds...lots of statics, slow negatives, rest pausing, and others..After 3-4 weeks, I go to 10-15 reps, then a week off, then back to 6-10 reps.

I keep the rest below 30 seconds for every set; usually 15 or under.

People will call it overtraining but there aren't any natty's that train once a week that actually get big (besides gaining fat)...

Go check out the members pic section, you'll even see pics of people who use steroids who don't look like they workout--it's amazing..

I would definitely up the frequency, if you don't want to do high volume with more frequency at least go with HST or something similar...

If you're getting smooth, I would lower the calories, starting with carbs.

 

[Deleted member 33117]

Hmmm.... your diet is crap. Not a subtle answer, but an honest one. You are only eating fat at two of your meals and you expect to gain muscle? Carbs are optional. After all, they are only a fuel source, and not the only one available. Protien and fat are required for muscle growth, and you should be consuming them during every meal. Also, while 6 meals a day is certain a good rule, eating 10+ is not a bad idea. Jay Cutler eats 12 times a day when trying to put on size, and never goes over 8% bf.

I concure with bilat's statement. HST would be a better training method for you. He is also right about frequincy. Natural guys do not make great gains training each body part once a week. I trained everything as often as possible while I was natural and broke 190 ibs, and a 300 ibs bench in well under a year. Honestly, My personal experience tells me it is pretty hard for a newbie to overtrain. They simply are not strong enough to over tax their system. My frequincy and volume were rediculous and I made great gains.

 

[Deleted member 33117]

Oh and bro, please do not listen those who sujest swaining. They are refering to eating massive amounts of buffet food. You'll just be a fat ass if you do that. Stick with a sensible diet. Eat more calories, but be selective of what you eat, and make sure to eat extremely frequintly.

 

[mr. sparkle]

BodyByFinaplix, what would you suggest as a split/routine? I've looked at some of the other posts on HST and have gone to one or two other websites, but I'm still somewhat unsure of what that kind of training is asking for. I understand that the goal is to concentrate on compound exercises and to do them as often as possible in a split, but I'm kind of confused about the set/rep structure and how many weeks are required for each grouping.

Would it be possible to do a modified HST? I was thinking of maybe doing a routine made up of compound exercises plus one accessory for each muscle group on a 5x5. I'd alternate two days of training with one day of rest, doing Back/Biceps/Shoulders on day1 and Chest/Triceps/Legs on day2. If you think a standard HST program would be better let me know...my only reason for wanting a modified plan is because I'm not that partial to total body workouts in one day, but if that's what I need to do then that's what I'll do.

Thanks for all your help so far

---Mr. S---

 

[collegiateLifter]

Hmmm.... your diet is crap. Not a subtle answer, but an honest one. You are only eating fat at two of your meals and you expect to gain muscle? Carbs are optional. After all, they are only a fuel source, and not the only one available. Protien and fat are required for muscle growth, and you should be consuming them during every meal.

Not neccessarily. a good lot of guys encourage slitting up carbs and fats.... i too would recomend trying more fat and less carbs though.

Also, while 6 meals a day is certain a good rule, eating 10+ is not a bad idea. Jay Cutler eats 12 times a day when trying to put on size, and never goes over 8% bf.
[/B]

I really wonder how 10+ is goin to result in significant benefit over 6.

Not to mention digestion issues...

 

[casualbb]

I don't think number of meals is as important as people make it out to be. There's even evidence that even if the body has a constant influx of protein and energy into the bloodstream that growth will not be continuous.

Pick however many meals you need to most easily hit your calorie and protein goals. This takes experimentation. I personally find that whether bulking or cutting I do better on 4 large meals than 6-8 medium ones.

As to routine...

I'd alternate two days of training with one day of rest, doing Back/Biceps/Shoulders on day1 and Chest/Triceps/Legs on day2. If you think a standard HST program would be better let me know...my only reason for wanting a modified plan is because I'm not that partial to total body workouts in one day, but if that's what I need to do then that's what I'll do.

A standard HST program would be a bit better, but what you've described is pretty solid. Just make sure to increment the weights each time.

 

[JollyRogers]

I eat 6-8-10 times a day, just depends how hungry I am. but neve below 6

Also BBF, Swaining in my opinion is not eating large amounts of food at one sitting, to me it just means to "eat allot" like you should.

 

[mr. sparkle]

I'm going to try switching my routine to a slightly modified HST and hopefully make some good gains off of that.

Thanks for all of your help guys!

I'll keep you posted on my progress

Best of luck!

---Mr. S---

 

[JOKER47]

Oh and bro, please do not listen those who sujest swaining. They are refering to eating massive amounts of buffet food. You'll just be a fat ass if you do that. Stick with a sensible diet. Eat more calories, but be selective of what you eat, and make sure to eat extremely frequintly.

mr. sparkle> If you want to be big, you need to eat big.
While BBF is correct in stating you want to eat clean, to eat BIG, you can't always eat perfect.
Get your calories and get your protein. When you want to cut, THEN drop the cals and clean.

Joker

 

[bilat]

Remember sparkle, you get out of it what you put into it. If you don't have the self control to not eat clean, then you're going to be gaining fat.

Studies show the higher bodyfat you have, the more fat you will gain when you try to gain... If you go with this eat whatever the fuck you want method, you're going to gain more bodyfat then you should which I doubt you want..... It's pretty stupid and one of the reasons why there aren't many real bodybuilders (LOW BODYFAT and big) on internet message boards...

 

[louden_swain]

I eat 6-8-10 times a day, just depends how hungry I am. but neve below 6

Also BBF, Swaining in my opinion is not eating large amounts of food at one sitting, to me it just means to "eat allot" like you should.

Jolly knows the proper routine .

 

[collegiateLifter]

Studies show the higher bodyfat you have, the more fat you will gain when you try to gain... If you go with this eat whatever the fuck you want method, you're going to gain more bodyfat then you should which I doubt you want..... It's pretty stupid and one of the reasons why there aren't many real bodybuilders (LOW BODYFAT and big) on internet message boards...

I'm not sure you've ever seen a pro bodybuilder (a real bodybuilder if you will) in the off season.

 

[kingc_79]

Jay Cutler eats 12 times a day when trying to put on size, and never goes over 8% bf.

i agree with some of what you say but this isnt a good frame of reference. thats just one persons experience and that person is more than likely on quite a bit of gear.

 

[Zander1983]

Jay Cutler eats 12 times a day when trying to put on size, and never goes over 8% bf.

i agree with some of what you say but this isnt a good frame of reference. thats just one persons experience and that person is more than likely on quite a bit of gear.

My thoughts exactly. Pro BBers are not a good point of reference.

 

[bilat]

I have seen pro bodybuilders in the off season...I doubt many people want to be 260+, there's no reason to do that. Even if I could be 260lbs+ @ my height, I'm stopping around 210-220.

Personally, I would rather stay lean all year long. If you really think gaining more than 50% fat is ideal, go right ahead.

IF they're just doing this because SOME pro bodybuilders do this, how come they don't train like them? It's too hard but eating whatever the fuck you want sure isn't.