lost everything after 1.5 months off

[Jester78]

this isn't much about lack of motivation, but more of lack of time, and getting back to work with absolutely no time at all, or energy, to lift. I work really long construction hours, which makes it nearly impossible to get in a good workout anymore, but I really have to do something to change that.

I was unemployed for almost a year before a couple months ago when I started working again. I had lifted hard 5 days per week while off work, and put on quite a bit of muscle mass, which I was extremely happy with, but in these past couple of months I have literally lost every ounce of muscle I had worked hard to put on.

lost 15 pounds of bodyweight (170 down to 155), almost 2 inches on my arms (was an 1/8th of an inch away from 16 inch arms,now 14, which really pisses me off) and chest has completely dissappeared (which really really pisses me off).

So here's my question, do you guys think if I start hitting the weights hard on the weekends that the muscle will come back fairly quick? I mean quicker that the year it took me to initially build it? I really hope so, because I've never really felt any type of depression up till now, seeing how I've basically shriveled up after only a month and a half away from the weights. Any feedback would be appreciated.

[FlexinMike]

I believe in muscle memory and your body should respond very quickly. You have to fit your workouts in when you can and make sure you maintain your diet even when not in the gym. This includes continuing your protein consumption. Alot of times when you are working long hours the diet tends to take the biggest hit which in turns affects your muscle mass.

[Rick1824]

Originally Posted by Jester78

this isn't much about lack of motivation, but more of lack of time, and getting back to work with absolutely no time at all, or energy, to lift. I work really long construction hours, which makes it nearly impossible to get in a good workout anymore, but I really have to do something to change that.

I was unemployed for almost a year before a couple months ago when I started working again. I had lifted hard 5 days per week while off work, and put on quite a bit of muscle mass, which I was extremely happy with, but in these past couple of months I have literally lost every ounce of muscle I had worked hard to put on.

lost 15 pounds of bodyweight (170 down to 155), almost 2 inches on my arms (was an 1/8th of an inch away from 16 inch arms,now 14, which really pisses me off) and chest has completely dissappeared (which really really pisses me off).

So here's my question, do you guys think if I start hitting the weights hard on the weekends that the muscle will come back fairly quick? I mean quicker that the year it took me to initially build it? I really hope so, because I've never really felt any type of depression up till now, seeing how I've basically shriveled up after only a month and a half away from the weights. Any feedback would be appreciated.

Muscle memory is a wonderful thing. So stop fussing about what you've lost because once you start lifting again you're going to get it all back and then some. You're going to experience the benefits of what taking a break from the gym can do for you. Just make sure you stick with your diet and keep that going.

Issue seems to be that your schedule/routine has changed and been tossed upside down because of the addition of a job, which is a great thing. But...there are a lot of us who have jobs, work screwy schedules, work long hours and still find the time to lift regularly. I would say the obligations of the new job interfered with a lot more than your time in the gym. But I'm sure since starting the new job, you've managed to fit your other obligations that you have in your life around the new job, even though I'm sure it took a bit of doing, you managed to do it. So now...it's time to fit your workouts and gym time into the mix as well. Just step back a bit, relax, take a good long look at everything you have going on and see where you can squeeze them in at. Working out on the weekends takes care of 2 days, surely out of the remaining 5 days you can find time for another 2 or even 3 workouts somewhere. It's only an 1 to 1-1/2 hour a pop.

[Jester78]

thanks guys, very uplifting responses, I appreciate that. And yes, the diet has taken the biggest hit also, going from over 3k calories per day before, and lucky to hit 1700 calories per day now. Now that I think about it, Im pretty sure Im not even getting 50 grams of protein per day now either. At work, we either skip lunch because were doing big highway jobs with deadlines, or when the weather is really hot and nasty there's absolutely no appetite.

Only positive thing is that when I get home from work, my appetite is ravenous and I eat like a savage, but that's only 1 decent meal in the day. Not good...

I was actually a much happier person even though I was unemployed, but feeling good about the changes my body was making, and how tight the t-shirts were getting lol.

repped as soon as I get more to give, thanks again guys.

[btimmis]

great job on the diet Jester! it was hard gettin' my muscle back after 3 weeks in the hospital, but ya just gotta stick w/ it! keep up the good work man!

[WiLDFLeX]

Originally Posted by Jester78

Any feedback would be appreciated.

Well, that sure does suck..

It appears that your body is really in a catabolic state, either through lack of quality nourishment, lack of sleep, too much physical work and stress or a combination of these and more.

I would not expect that just working out real hard will gain your previous physique back - since you will simply be adding to the overall work output of your body.. that balance of work output and nutrient/rest/growth seems to be too far in the negative at this time.

Maybe I am wrong, I certainly am not trying to dampen your spirits, I think you can gain again, albeit with an adjusted workout programme and extra effort on the rest and nutrition front.

How about starting off with just a couple or three exercises, and making it a little easy for a while by going higher reps and a single or two sets only say, this should stimulate and awaken your body and let it know that you will need good muscle mass back again without being so taxing on your already overworked system as to actually make things worse. This new abbreviated workout would also save you time..

If you are not familiar with the writings of Stuart McRobert I highly recommend you acquaint yourself with it, go ahead and find a copy of "Beyond Brawn" the man is highly underrated.

I think it's possible to get a good physique and strength level again, I just think your approach must be abbreviated and well considered.

Good luck!

[jethro9191]

I work construction in an 8 story building right now. Up and down stairs all day. I sometimes go in the morning, right after work, 3 hours after work, at midnight, etc. I don't see your problem with being motivated...


The stairs make for a great leg workout too, every day of the week.

[Clifford-James]

Yeah buddy muscle memory is great.

When i was deployed we worked long hours in the motor pool day and night fixings humvees. but we usually found time to hit the gym made great gains as a young lifter. Broke alot of Pr's. That was 2003.


Fast forward to December 2008.

I'm an out of shape bum that just came to realize that thingd must change.

So me and a friend decided to change things and changes happened fast.

We started off with working weight that teenagers would warm up with. i'm talking 155lbs for the bench same for the squat and just over 200lbs for deadlifts. But hard work and muscle memory helped me get back to my max bench of 255lbs and beat it and my max deadlift of 350 and blow it out the water. My arms are bigger than ever and i don't ever see myself quiting again ever.

So if you can find the time in between your long hours at work and your personal life you will no doubht make gains in the gym.


Work hard and you will get what you want!!

[_ChrisL]

Originally Posted by Jester78

this isn't much about lack of motivation, but more of lack of time, and getting back to work with absolutely no time at all, or energy, to lift. I work really long construction hours, which makes it nearly impossible to get in a good workout anymore, but I really have to do something to change that.

I was unemployed for almost a year before a couple months ago when I started working again. I had lifted hard 5 days per week while off work, and put on quite a bit of muscle mass, which I was extremely happy with, but in these past couple of months I have literally lost every ounce of muscle I had worked hard to put on.

lost 15 pounds of bodyweight (170 down to 155), almost 2 inches on my arms (was an 1/8th of an inch away from 16 inch arms,now 14, which really pisses me off) and chest has completely dissappeared (which really really pisses me off).

So here's my question, do you guys think if I start hitting the weights hard on the weekends that the muscle will come back fairly quick? I mean quicker that the year it took me to initially build it? I really hope so, because I've never really felt any type of depression up till now, seeing how I've basically shriveled up after only a month and a half away from the weights. Any feedback would be appreciated.

I was in a smiliar situation. Last semester in college, (February- May), I dropped from 168 to 154 pounds. Because of the rigors for course work, I did not go to the gym at all, starved myself, and lived on 3-hours-a-night sleep. The combination of the three resulted in my 15 pound weight loss.

When I got back in the gym this summer, I lost most of my strength. But with a consistent diet, sleep pattern, and workout routine, I have jumped from 154 to 172 pounds since June . I can see you having similiar success like I did if you monitor your diet, sleep, and be consistent with your workouts again.

[johnderriLLL]

it wont come back if u dont make it.

[kyli3]

Try and pick yourself up a slow release protein for overnight. That'll help with your body being able to refuel itself at least a little bit with proper nutrition.

[Inama]

You can get it back. Hit the gym consistently and more importantly eat well.

[nakedsnake]

what kind of work are you doing on the highway bro? I have been having quite a time myself trying to work in a diet alongside with 12 hour days of hard labor as a cement mason - I worked out sunday (my only day off) and FELT IT the next day, fatigued muscles and really burnt out. but keep in mind man, alot of the weight you lose doing work is mostly water - electrolytes - glycogen. 2 inches on the arms is alot to lose though, you definately need to eat ALOT more. you can be burning up to 7,000 cals a day man seriously.. try to eat a LARGE ASS breakfast, eat on the way to work, eat through work (I find yogurt/milk and oranje juice gets me through the day lately.. seems easier to digest but i eat 4 turkey sandwiches along with that too.

bring a thermos full of milk, hell drink milk too on the way to work while you eat a sandwich. then eat a large ass lunch if you get the chance. otherwise stuff all your pockets full of high calorie energy bars or something, doesn't have to be 100% healthy cause you're bodies going to burn it up like wood in a fire in no time.. but helps if it doesn't have too much fat in it.

i'll let you know if i think of anything else, still trying to work this out myself. good luck bro.

[Jester78]

i appreciate all the motivation guys, funny thing is that I did a chest tricep workout Saturday, and bis and back sunday, and got that crazy soreness back this whole week, and this may sound wierd, but my biceps and parts of my chest started getting 'soft' when flexing prior to these workouts, I guess is the best way to explain it, and has definitely gotten solid again just after those 2 workouts, and stayed that way up till now. Wierd stuff goin on here lol. Bench rep weight went down 10 pounds though, and I couldn't get all my sets in which was a little discouraging. I've repped most but not all, will get to the rest of yous when I can. Thanks again guys

and nakedsnake, were installing new watermain, sanitary and storm sewers. Some really deep and scary trenches/stressful stuff going on with this job

[Num3n]

Originally Posted by Jester78

this isn't much about lack of motivation, but more of lack of time, and getting back to work with absolutely no time at all, or energy, to lift. I work really long construction hours, which makes it nearly impossible to get in a good workout anymore, but I really have to do something to change that.

I was unemployed for almost a year before a couple months ago when I started working again. I had lifted hard 5 days per week while off work, and put on quite a bit of muscle mass, which I was extremely happy with, but in these past couple of months I have literally lost every ounce of muscle I had worked hard to put on.

lost 15 pounds of bodyweight (170 down to 155), almost 2 inches on my arms (was an 1/8th of an inch away from 16 inch arms,now 14, which really pisses me off) and chest has completely dissappeared (which really really pisses me off).

So here's my question, do you guys think if I start hitting the weights hard on the weekends that the muscle will come back fairly quick? I mean quicker that the year it took me to initially build it? I really hope so, because I've never really felt any type of depression up till now, seeing how I've basically shriveled up after only a month and a half away from the weights. Any feedback would be appreciated.

lol, muscles dont atrophy that quickly. You lost fat not muscle. If you start back again now you shouldnt have any problem getting back up to where you were a few months back.

Best of luck brah

[BigMo777]

heey buddy, i work as a site engineer for straight 11 hourse a day and an houre break at 12 pm, 6 days a week , ( 6:30 am to 5:30 pm ) , this is summer and for your information it's burnning like hell in here ( qatar ) up to 50 degrees aday but during the working hourse i eat 5 full meals i workout at 6 pm , and 2 meals after my workout coz i sleep at 10 pm ( my workout takes 50 munutes max ) .. i'll tell you my plan :

(meal 1) 6 am :- protein shake mixed with 100 g oats + some nuts + a banana
50g protien + 85g carbs +some fats

then i go to work.. and opn the way to my work i dorp by the supermarket and buy some caned food (beans) + tuna + 3x( half liters milk ) + some nutes + high carb biscuits and i have already some flexed seeds tabs in my office ..

(meal 2) 9 am :- beans container 240g + half liter milk + flexed seeds
40g protein + 75g carbs + some fats

(meal 3) 12 pm (break for one houre) :- i drop by subway and let em make me the buggest rocket ever ( that wt they keep telling me lol ) , 12 inches brown bread double meat subway club with one additional meat of chicken breast or somtimes double meat stake with cheese with one additional mea of subway club and i eat half of it ( 6 inches ) and keep the other half for the next meal
50g protein (at least) + 60g carbs + some fats


(meal 4) 2:30 pm:- the other 6 inches
50g protein (at least) + 60g carbs + some fats

(meal 5) 4:30 pm :- tuna cane + high carb biscuits (6 biscuits ) + flexed seeds

35g protein + 55 carbs + some fats

5:15 pm :- huge cup off coffee

6 pm : workout

(meal 6) 6:45 pm : half liter milk with one scoop protein powder + 5 biscuits + banana

35g protein + 80g carbs

then i go home take that beautifull shower , dress up then i hang out for an houre and half ...

(meal 7) 9:30 pm : 200g chicken + a cup of rice + some nutes

50g protein + 60g carbs + some fats


*310g protein = 1240 cal
*475g carbs = 1900 cal
*aprox 100g fats = 890 cal

= 4030 cal ( at least )

then i sleep at 10 pm and raise at 5:45 am ( aprox 8 hourse worth a sleep )


dude life is easy .. good luck