InnerBuilder Offseason - Growing Mentally and Physically

[The Solution]

Weight again is not moving even with more food

Guess what?

You should know what to do

[Devils]

Its a date

Saturday - Day off

Weight - 64.3kg

Sunday - Day off

Weight - 64.2kg

If you're struggling to know what to add to your diet, just take your usual breakfast and post workout snack, and eat them again.

It's literally all you have to do. That or just take breakfast or post workout foods and DOUBLE IT.

[offroadatv200]

With you not gaining weight, how is your strength? Going up or maintaining?

[red_cat]

If you're struggling to know what to add to your diet, just take your usual breakfast and post workout snack, and eat them again.

It's literally all you have to do. That or just take breakfast or post workout foods and DOUBLE IT.

Great idea. I was struggling to get my fiber up so I started doing breakfast twice a day (oats, eggs, WW toast, etc). Fixed the problem!

[TakedaShingen]

I eat basically two of each meal : )

I eat a lot of the same things, and I buy them in bulk, so it's quite easy to do.

I like eating. It makes me happy.

[drew419]

I like eating. It makes me happy.

This.

[The Solution]

Dean, just curious how do you outline your meals daily? or do you follow a similar pattern of what you eat everyday(Same thing everyday)

Lay it out for us, and i bet we could easily suggest what to do. Besides eating more, why not add 2 TBSP of peanut butter to your first meal as your first bump, thats an easy 200kcals right there and 16g of fat or so, and something to get the scale moving for you.

[Ccm644]

Weight again is not moving even with more food

Guess what?

You should know what to do

Its all under control and is moving back to the right direction

If you're struggling to know what to add to your diet, just take your usual breakfast and post workout snack, and eat them again.

It's literally all you have to do. That or just take breakfast or post workout foods and DOUBLE IT.

I duno what to say but good suggestion, thank you

With you not gaining weight, how is your strength? Going up or maintaining?

Depends on which lifts but i would say they are starting to go back up slowly, still not where i started out though

Great idea. I was struggling to get my fiber up so I started doing breakfast twice a day (oats, eggs, WW toast, etc). Fixed the problem!

That would get your fiber up

I eat basically two of each meal : )

I eat a lot of the same things, and I buy them in bulk, so it's quite easy to do.

I like eating. It makes me happy.

You must feel as though you eat allday with your high macros

This.

Dean, just curious how do you outline your meals daily? or do you follow a similar pattern of what you eat everyday(Same thing everyday)

Lay it out for us, and i bet we could easily suggest what to do. Besides eating more, why not add 2 TBSP of peanut butter to your first meal as your first bump, thats an easy 200kcals right there and 16g of fat or so, and something to get the scale moving for you.

I am trying to bring more into my diet to expand it, i will lay it out tomorrow sorry not being rude

[Ccm644]

refeed day

Subway



Making a cake



Dinner fajita






So i am now having a refeed every week and i f ing hate to admit it i still didn't hit carb intake (40g short) but idid well in my eyes so that's a step, i was going to give up having a refeed as i am soooo full but forced myself to complete it

Sh!t i had 5.5g sodium

[The Solution]

a 6" sub is a refeed and a small burrito left you stuffed?

why not eat a plate of pasta topped with olive oil and loaded with 90/10 beef? that would be 100x easier to eat and be 100x less filling?
Hell and a lot cheaper too.

Go order some italian with your girlfriend and get stuffed shells, ravaoli or gnocci.
That will aid in some growth. Simple and easy.

Or hell go get a pizza.

[red_cat]

You thought about giving up on your refeed day but you didn't. That's the kind of progress that needs to be made. Good on ya, Dean!

Next time you might try less filling foods. While those look like some seriously tasty eats, I always throw in lots of rice cakes, fat free frozen yogurt, white rice, pop tarts, etc...carb sources that you can eat a lot of but aren't terribly filling. Refeed or surge days don't need to be as high in protein or fat as your normal days do. Compare my macros right now:

Normal - 237.25p/380.5c/90f (Pro @ 1.25xbody weight; fats @ 25% total calories)
Refeed/Surge - 196.5p/600c/63.5f (Pro @ 1xbody weight; fats @ 15% of total calories)

[Ccm644]

a 6" sub is a refeed and a small burrito left you stuffed?

why not eat a plate of pasta topped with olive oil and loaded with 90/10 beef? that would be 100x easier to eat and be 100x less filling?
Hell and a lot cheaper too.

Go order some italian with your girlfriend and get stuffed shells, ravaoli or gnocci.
That will aid in some growth. Simple and easy.

Or hell go get a pizza.

I had other stuff but I thought some pictures would be good in here instead of all talk I thought il show you all what I had


Everyone laughed that I didn't have a subway so I got a subway - in my eyes that is progress

Eating more that day was progress


Now I have it a go I may of now had the wrong food but its a step in the right direction surely

[bigryan03]

Proud of ya bud!

[The Solution]

Why not eat...

Granola
Trail Mix
Dried Fruits
Fresh Fruits (banana's are easy calories)
Peanut Butter and Banana Sandwiches
Cereal's
Poptarts
Complete Pancake Mix and make pancakes with protein powder (Simple and easy and not caloric dense)
Pasta's/Rice's with no added veggies (like the pasta above)

you can easily hit refeed numbers much easier instead of using other carb sources

what other sources did you use on your refeed? These would be MUCH easier choices are far less filling (as red cat said)

[Devils]

As long as that weight is going up, doesn't really matter what foods you want to eat.

[adknows]

This looks to be a very interesting journal. I've found myself struggling with the same things. I can admit I've walked out of a restaurant before after a mini freak out because I wasn't in control of ALL the macros and I didn't know how to make them fit. I've started to overcome it and hopefully we can help each other. There seems to be a lot of good advice for you up and down this thread. Be encouraged that knowledgable individuals want to help for you and seem to be genuinely concerned about your well being.

[red_cat]

Peanut Butter and Banana Sandwiches

Add some honey to that and you've got one of my favorite sammiches of all time.

[Ccm644]

You thought about giving up on your refeed day but you didn't. That's the kind of progress that needs to be made. Good on ya, Dean!

Next time you might try less filling foods. While those look like some seriously tasty eats, I always throw in lots of rice cakes, fat free frozen yogurt, white rice, pop tarts, etc...carb sources that you can eat a lot of but aren't terribly filling. Refeed or surge days don't need to be as high in protein or fat as your normal days do. Compare my macros right now:

Normal - 237.25p/380.5c/90f (Pro @ 1.25xbody weight; fats @ 25% total calories)
Refeed/Surge - 196.5p/600c/63.5f (Pro @ 1xbody weight; fats @ 15% of total calories)

Thank you for the advice and noticing the progress
Your normal days are higher than my refeeds

Proud of ya bud!

Thanks forthe support

Why not eat...

Granola
Trail Mix
Dried Fruits
Fresh Fruits (banana's are easy calories)
Peanut Butter and Banana Sandwiches
Cereal's
Poptarts
Complete Pancake Mix and make pancakes with protein powder (Simple and easy and not caloric dense)
Pasta's/Rice's with no added veggies (like the pasta above)

you can easily hit refeed numbers much easier instead of using other carb sources

what other sources did you use on your refeed? These would be MUCH easier choices are far less filling (as red cat said)

Some good choices there, thanks

i used flour, homemade cake, bread, pasta, vegetables, fruit

As long as that weight is going up, doesn't really matter what foods you want to eat.

True

This looks to be a very interesting journal. I've found myself struggling with the same things. I can admit I've walked out of a restaurant before after a mini freak out because I wasn't in control of ALL the macros and I didn't know how to make them fit. I've started to overcome it and hopefully we can help each other. There seems to be a lot of good advice for you up and down this thread. Be encouraged that knowledgable individuals want to help for you and seem to be genuinely concerned about your well being.

Thank you for stopping by!

I think this log certainly has some great advice from some great people and will help others as well as me

Good to hear you have started to overcome it, keep working hard!

Add some honey to that and you've got one of my favorite sammiches of all time.

Something i can never try:P

[Ccm644]

Monday - 64.6kg
Tuesday - 66kg (after a refeed and 5.5g sodium)
Wednesday - 64.6



Macros from today are - 170-175p / 225c / 60f

[The Solution]

Monday - 64.6kg
Tuesday - 66kg (after a refeed and 5.5g sodium)
Wednesday - 64.6



Macros from today are - 170-175p / 225c / 60f

Your still not gaining, and your still not bumping macros



What are you waiting for? Another 3 pages to go by of people telling you to?

Its a date

Saturday - Day off

Weight - 64.3kg

Sunday - Day off

Weight - 64.2kg


Last night i didn't sleep until 6.40am after taking my girlfriend to the train station

At 4am i was prepping her lunch for her ha

Hopefully i will sleep better today

Today's weight 64.6kg (1kg over contest weight)

Going for a sub way by myself today I think

Not had one in ages and the macros are good so might do

Just a quick update

Still not ignoring anyone will reply soon

[Devils]

Monday - 64.6kg
Tuesday - 66kg (after a refeed and 5.5g sodium)
Wednesday - 64.6



Macros from today are - 170-175p / 225c / 60f

Try 170/250/75 mate, daily, no refeeds.

[TakedaShingen]

Try 170/250/75 mate, daily, no refeeds.

This is sound advice.

Also, I would hope that the extra fat would help put that natural test production back on track a little more.

The refeeds are just spiking that metabolism and keeping you burning high. Which does not suit your goals.

I understand your apprehension, but...to get to where you wanna go, you need to do what has to be done. And that, my friend...is get that food in you.

[Ccm644]

Your still not gaining, and your still not bumping macros



What are you waiting for? Another 3 pages to go by of people telling you to?

No i am not waiting for another 3 pages of people telling me what to do and always commenting on what i eat etc

We want to see weights and workouts in here

Trust give it time and il be gaining!!

Try 170/250/75 mate, daily, no refeeds.

Your input is much appreciated and i certainly know you know what your doing!

I am currently having help and in the last week have upped carbs by a overall 35 and now having a refeed

This is sound advice.

Also, I would hope that the extra fat would help put that natural test production back on track a little more.

The refeeds are just spiking that metabolism and keeping you burning high. Which does not suit your goals.

I understand your apprehension, but...to get to where you wanna go, you need to do what has to be done. And that, my friend...is get that food in you.

Certainly is sound advice from everyone here

The refeeds are not there to get anything burning its more of something to work towards and get used to eating that amount


Thank you all

[Ccm644]

Dean, just curious how do you outline your meals daily? or do you follow a similar pattern of what you eat everyday(Same thing everyday)

Lay it out for us, and i bet we could easily suggest what to do. Besides eating more, why not add 2 TBSP of peanut butter to your first meal as your first bump, thats an easy 200kcals right there and 16g of fat or so, and something to get the scale moving for you.

Wake up - Tea, rice cake and phildelphia or nothing (hate working out feeling full)

post workout -protein source, bread, cake, pizza (flour, veg, protein source)

Lunch - pasta tuna veg

Snack - whatever is made, sweet potato, bnb, rice cakes

Dinner - protein sauce, pasta, sauce, mackerel

Bed time - bread, flour, protein, hot choc

[The Solution]

How long until he listens... thats the question....

Try 170/250/75 mate, daily, no refeeds.

[Ccm644]

How long until he listens... thats the question....

I feel like I'm head butting a wall coming to this thread

F knows how you guys feel

[The Solution]

I feel like I'm head butting a wall coming to this thread

F knows how you guys feel

Well your not listening, nor are you willing to really take much advice, everytime you dont gain weight, we tell you to increase kcals, and you hold off.
In essence why do you want to wait and not raise your kcals cause every time you have you keep losing weight or its stalled.

Red Flag?
A notion to increase your kcals... yes

were here to support you man, you cant sit on 2000 calories and expect miracles/gains or putting on LBM in the process not to mention RESTORING your health which is whacked right now.

[Ccm644]

[centre]Squat Day - Monday - 1.7.13
Squat
50kg (110lbs) - 5
55kg (121lbs) - 5
67.5kg (149lbs) - 3
72.5kg (160lbs) - 5
82.5kg (182lbs) - 5
95kg (209lbs) - 6

Squat
55kg (121lbs) - 4 x 10

Stiff leg deadlifts
90kg (198lbs) - 4 x 10

Leg press
160kg (352lbs) - 5

Seated calve press
70kg (154lbs) - 4 x 15

Enjoyed this workout, squats were hard but was great, i am also really enjoying leg press and the burn calve raisies give is great

Certainly like these leg workouts

Bench Day - Tuesday - 2.7.13

Bench
40kg (88lbs) - 5
50kg (110lbs) - 5
60kg (132lbs) - 5
65kg (143lbs) - 5
75kg (165lbs) - 5
85kg (187lbs) - 6

Bench
50kg (110lbs) - 4 x 10

Chin ups
BW plus 5kg (11lbs) - 3 x 7
BW - 2 x 7

Lateral raises
10kg (22lbs) - 2 x 15

Tricep pullodwn
Setting 15 - 5 x 12

Boom another decent workout here

I got 6 reps think i could of got more but i had no one around so thought il stop there


Off day
HIIT - 5 intervals
Stretching and foam rolling

Was nice and quiet as the gym always is and had a good chat with a coach there

[/centre]

[MikeWines]

Caught up on the last 5 pages, in mate.

[Ccm644]

Caught up on the last 5 pages, in mate.

Thank you for catching up and following