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  1. #1
    Registered User ssfarr's Avatar
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    No progress

    Hi all, I need help.
    I've just turned 38. I have been training for about 12 months at 6 days a week. My diet is moderate to high in protein. Very little carbs (carbs in only 2 meals a day) & moderate in good fats. I eat 6 - 7 meals a day. I train weights for an hour each session then do cardio for 20min minimum after weights. For the past 3 - 4 months I have not made any gains in anything (body weight, body fat, body measurements or lifted weights). I have tried to change a few things (one at a time to see what works) but nothing is working. Any help or advice anyone can give is greatly appreciated.
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    Do you want to get bigger or leaner?
    OG
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    Originally Posted by ssfarr View Post
    Hi all, I need help.
    I've just turned 38. I have been training for about 12 months at 6 days a week. My diet is moderate to high in protein. Very little carbs (carbs in only 2 meals a day) & moderate in good fats. I eat 6 - 7 meals a day. I train weights for an hour each session then do cardio for 20min minimum after weights. For the past 3 - 4 months I have not made any gains in anything (body weight, body fat, body measurements or lifted weights). I have tried to change a few things (one at a time to see what works) but nothing is working. Any help or advice anyone can give is greatly appreciated.
    High in this, low in that, X meals per day.... are you tracking your calories accurately or just generally follow those patterns?
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    Originally Posted by Jasonk282 View Post
    Do you want to get bigger or leaner?
    This. Please state short and long term goal.
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    Originally Posted by ssfarr View Post
    Hi all, I need help.
    I've just turned 38. I have been training for about 12 months at 6 days a week. My diet is moderate to high in protein. Very little carbs (carbs in only 2 meals a day) & moderate in good fats. I eat 6 - 7 meals a day. I train weights for an hour each session then do cardio for 20min minimum after weights. For the past 3 - 4 months I have not made any gains in anything (body weight, body fat, body measurements or lifted weights). I have tried to change a few things (one at a time to see what works) but nothing is working. Any help or advice anyone can give is greatly appreciated.
    Hard to tell from the lack of information here, but your nutrition is probably off. Uncertainty about your protein intake, and avoiding carbs are red flags.


    At the very least, if you haven't gained any body weight, that alone should be telling you that you simply aren't eating enough calories.
    No brain, no gain.

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    Registered User ssfarr's Avatar
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    Hi
    I would like to get a bit leaner for now. Currently weigh 78kg. Once I drop some body fat I will look at building more muscle size. I don't want to lose any muscle that I have already built though. I have tried a low calorie diet (approx 1800) am currently consuming approx 250grams of protein per day.

    Thanks
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    What do you do for that hour of weight training? How frequently do you go to the gym? 3 days, 4 days, 5 days?? What is your split? What exercises are you doing for each bodypart?
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    Originally Posted by ssfarr View Post
    Hi
    I would like to get a bit leaner for now. Currently weigh 78kg. Once I drop some body fat I will look at building more muscle size. I don't want to lose any muscle that I have already built though. I have tried a low calorie diet (approx 1800) am currently consuming approx 250grams of protein per day.

    Thanks


    If you're consuming 250 g of protein you are most likely waaay over 1800 calories per day. Sounds like you need to get your diet in check first. Read the stickies regarding TDEE, calories and macros. You need to figure out your maintenece calories and then eat at a deifict for weight loss or a surplus for muscle building.
    Lift light until you can lift right

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    Registered User ssfarr's Avatar
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    Originally Posted by bodyhard View Post
    What do you do for that hour of weight training? How frequently do you go to the gym? 3 days, 4 days, 5 days?? What is your split? What exercises are you doing for each bodypart?
    I am currently doing weights 5 days a week for the hour then 20min walk on the treadmill straight after. I do 1 body part a day with 4sets of 4 exercises with varying rep ranges from 6 to 15. Ie 1 exercise at 6 reps, 1 exercise at 10 reps, 1 at 12 reps and 1 at 15 reps. I am trying to do the 6 rep of a compound move. The 10 rep as auxiliary move the 12 rep as isolation & the 15 rep of bodyweight move. I aim for 1 min rest between sets. The 6th day I spend on cardio.
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    Registered User ssfarr's Avatar
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    Originally Posted by Get-n-fit View Post
    If you're consuming 250 g of protein you are most likely waaay over 1800 calories per day. Sounds like you need to get your diet in check first. Read the stickies regarding TDEE, calories and macros. You need to figure out your maintenece calories and then eat at a deifict for weight loss or a surplus for muscle building.
    Yep you may be correct. I am consuming more than 1800 calories currently. But when I was consuming that amount it made no difference to my size, weight or measurements. So I went the other way by upping my protein intake & dropping my carbs to almost 0 to try something different but again it has made no change. I have neither gained weight, size or body fat nor lost anything either. I agree my diet may be the issue but don't know what else to tweak.
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    Originally Posted by ssfarr View Post
    I am currently doing weights 5 days a week for the hour then 20min walk on the treadmill straight after. I do 1 body part a day with 4sets of 4 exercises with varying rep ranges from 6 to 15. Ie 1 exercise at 6 reps, 1 exercise at 10 reps, 1 at 12 reps and 1 at 15 reps. I am trying to do the 6 rep of a compound move. The 10 rep as auxiliary move the 12 rep as isolation & the 15 rep of bodyweight move. I aim for 1 min rest between sets. The 6th day I spend on cardio.
    I'm a bit confused, in your first post, you put 6x a week, now is 5x a week? Are you getting enough sleep? You've worked out for a year so do you feel like you made some progress during that year? Maybe your over training.

    My suggestion
    Take pics every month
    figure out your macro and log everything
    try the 5x5 program.
    sleep 8 hrs a day
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    Originally Posted by ssfarr View Post
    Hi
    I would like to get a bit leaner for now.
    Wait a minute. Your OP stated that your problem was you couldn't gain weight. Now you want to lose weight?


    Good luck meeting whatever fitness goals you have at the time.
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  13. #13
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    Originally Posted by ssfarr View Post
    I am currently doing weights 5 days a week for the hour then 20min walk on the treadmill straight after. I do 1 body part a day with 4sets of 4 exercises with varying rep ranges from 6 to 15. Ie 1 exercise at 6 reps, 1 exercise at 10 reps, 1 at 12 reps and 1 at 15 reps. I am trying to do the 6 rep of a compound move. The 10 rep as auxiliary move the 12 rep as isolation & the 15 rep of bodyweight move. I aim for 1 min rest between sets. The 6th day I spend on cardio.
    OK don't take this the wrong way as I can be very abrasive and crass (or so I've been told) but what the f'ck does (what you wrote above) mean?

    Give me a break down of the kind of exercises you do for each bodypart, i.e. Monday= Legs, exercises= Squats, Leg press, Walking lunges etc etc
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    What does your lifting program look like? Excercises on what days, and weight/reps/sets. I see you are 38. What's your weight and bf%?


    Basically it could be a number of things, as you have seen posted above, from underfed to under recovered to needing a program adjustment. If you know what your macros actually are that would be helpful too, protein/carb/fat.
    Last edited by CFPeterson68; 04-09-2013 at 07:27 AM.
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    Originally Posted by ironwill2008 View Post
    Wait a minute. Your OP stated that your problem was you couldn't gain weight. Now you want to lose weight?


    Good luck meeting whatever fitness goals you have at the time.
    Good to know I'm not alone in my confusion.





    Originally Posted by acrawlingchaos View Post
    This. Please state short and long term goal.
    Bump for clarification.
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    IMHO it sounds like you are not progressing because your goals are not clearly defined. This is like getting in a car and driving somewhere without really knowing where you want to go, you could end up driving in circles or even headed in the wrong direction.

    I would say start with redefining your main goal, if it has an 'and' in it, then everything after the 'and' is a secondary goal. Concentrate on your main goal first then when its met go to your secondary goal.

    If your main goal is losing weight, you need to figure out your macros (the stickies in the nutrition thread can help), and weigh, measure and track everything you eat/drink; also ensure you have a plan when you go to the gym and are not just picking random exercises/machines.
    Last edited by bmccurdy; 04-09-2013 at 08:17 AM. Reason: typos
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    First of all, you need to determine your maintenance calories. You do this by measuring and weighing everything you eat and determining the number of calories and the amount of protein, carbs, and fat in them. After this has been determined, you need to reduce the number of calories consumed in a day by about 500 to lose 1lb per week. Rule of thumb is protein at about 1 gram per pound of bodyweight, roughly 80-100g healthy fats, and the balance in carbs. If you want to do this while maintaining the lean mass you have, your lifting program should be concentrated on heavy weight and 4-6 reps per set. You don't NEED to do cardio, but it helps.
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    Originally Posted by ssfarr View Post
    Hi
    I would like to get a bit leaner for now. Currently weigh 78kg. Once I drop some body fat I will look at building more muscle size. I don't want to lose any muscle that I have already built though. I have tried a low calorie diet (approx 1800) am currently consuming approx 250grams of protein per day.

    Thanks
    Wait a minute, I thought you said that you had made NO GAINS? That appears to have been a misrepresentation.

    Why do people feel the need to misrepresent the facts just to ask a question?
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    Originally Posted by ssfarr View Post
    Hi
    I would like to get a bit leaner for now. Currently weigh 78kg. Once I drop some body fat I will look at building more muscle size. I don't want to lose any muscle that I have already built though. I have tried a low calorie diet (approx 1800) am currently consuming approx 250grams of protein per day.

    Thanks
    You need to cut then here are the basic rules.
    - Eat a minimum of 1g of protein/lb of lean body mass
    - Eat a minimum of .35g of fat/lb of body weight
    - Fill in the rest of your calories with any combination of P/F/C
    - Find you maintenance calories and cut them by 20%
    - Use a calorie tracker like myfitnesspal
    - Lift heavy using a proven program (5x5, 5-3-1, etc...)
    - Meal timing is largely irrelevant, total calories and macro nutrient content is.
    My Reverse Diet Log
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