Why Am I Not Making Gains?

[hotasice2003]

When people say they aren't making gains, it usually can be attributed to a couple of reasons. Below are a few reasons why many folks don't make the gains that they could and should. This is an article from a trainer/nutritionist I know.

Not Eating Enough!
Diet is a bad word. Somehow, many people confuse this word with starvation. A diet is simply what you eat. In no way does it imply that you should starve yourself. In fact, starving yourself is a sure way to GET FAT! Your metabolism will freeze, causing you to store fat, and your body will also metabolize muscle.
Also, low-carb dieting is all the rage right now, and let me let you in on a secret-it is not for those who want to build muscle! You MUST have plenty of complex carbs to build muscle! Carbs are just as important as protein!!! Do NOT be fooled that you can make gains by only taking in insane amounts of protein. Muscle building relies on functions that can only be performed by carbohydrates.
Many people believe that their daily calorie requirements is what they eat everyday. Many are shocked to find out that for their metabolism to perform optimally, their bodies require a lot more calories than they normally consume. But not just any calories-you must find a macronutrient ratio that is consistent with your goals and keep your diet within those numbers!
If you're going to make gains, your body can't be short on any (not ONE) amino acid, trace mineral, or vitamin. That is why you MUST supplement these three things!

Eating Too Much!
Of course, if you eat hamburgers and pizza everyday, you're not going to see the gains you want. Everyone should concentrate on eliminating saturated fat from their daily food intake. But that isn't what I mean by this topic. Contrary to popular belief, your body cannot assimilate all of the protein you consume. Actually, it can only process about 40 grams at a time. The 1 gram per pound of body weight is a good rule of thumb. Divide that number by your number of meals and spread your protein intake out. Your body can and will convert extra protein to fat just like it does any excess calories.
On the same token, excess carbs will also be converted to fat. When you're trying to decide how many carbs you should eat per meal, look at what you'll be doing for the next 3 hours. If you are going to be active, you will require more carbs for more energy. If you're going to be sedentary (resting, sleeping, etc) you won't require as many.
Also remember that all carbs are different. If you're looking to remain lean, you should keep your sugar intake to a minimum, getting your carbs from complex sources such as whole grain rices and pastas, beans (black, kidney, etc) and vegetables. Simple carbs should be limited only to your post-workout meals, and can also be useful in some pre-workout meals (immediately before a workout).

Not Drinking Enough Water
Your body is more than 70% water. In short, drink water if you're AWAKE. It is involved in every bodily function. Don't wait until your thirsty. Concentrate on drinking at least a gallon per day, especially before, during, and after you workout. A slight decrease in body water will result in a decrease in performance. Get rid of the soda and juice! They carry a lot of unnecessary calories, mostly from sugar.

Relying Too Heavily on Supplements
People always ask me "What will help me gain more muscle?" or "What will help me lose fat faster?" It's all diet and working out. There is no magic pill. EVERYONE should be using a multivitamin, amino acids, and Essential Fatty Acids, but don't believe the hype on every supplement you see. If they produced steroid results, they would be a) Illegal and b) a LOT more expensive. If it looks too good to be true, than it probably is. Look at the cost benefit. Even if it slightly helps you, is it worth the insane cost? Probably not. Whole food is the most anabolic legal substance on earth.
Also, a lot of people seem to get most of their protein from whey powder. Whey powder is a very efficient protein, but you should get no more than half (I prefer less than a third) of your protein from whey. Whey is fast absorbing, and is effective post workout, but not really practical at any other time. Also, don't drink protein alone. Your body requires carbs to help digest protein. Drinking protein by itself will force it just to pass right through you. Start eating whole foods!!!


Working Out Too Much
I can't reemphasize this enough-your muscles grow while you rest, NOT while you're training. Nothing destroys gains quicker than overtraining.

Not Working Out Enough
Stay consistent. While there is no reason to go to the gym 6-7 times a week, you most definitely need to go at least three. Once or twice a week is simply a waste of time. Get in there and learn to be efficient. Find out what you want to do and design your program accordingly.

Not Keeping Diet and Exercise Journals
How can you know where you're going if you don't know where you've been? Read my post on journals. I can't express the importance and ease of this time tested method. You've got to chart your progress!!! If something isn't working, you've got it all right there-find out what it is and fix it!

Impatience
Getting in shape, gaining muscle, and losing fat takes time. If you're losing more than 1-1 1/2 lbs a week, you're losing muscle. If you're gaining more than a pound a week, it's probably got some fat in there. It doesn't happen over night, but believe me, 3 months can come and go quick. Look at the bigger picture-if you make slight gains every week for 6 months, think of where you'll be at that point! Don't get discouraged!!!

Of course, there are many more reasons why someone may not be getting the results they want, but these are the most common. If you're not getting where you want to be, take a look at your overall program, and decide if it's working for you. If you're still not sure, don't be afraid to ask!
__________________
Boyd
'FTBSITTTD'

[RippedAzn]

nice post buddy! all you newcomers should read up

[hotasice2003]

Thanks...... yes, I think it is a good read for everyone. Lots of helpful info........

[G.W. Hayduke]

Good effort and I like your approach but there are a few things wrong with this post. I'll start at the beginning.

1) Carbs can be important and are certainly useful. But large dietary intake of carbohydrates is not a requirement for ANYTHING... and that includes building muscle. Your body can synthesize glucose in several ways.

2) True, your body should not be short on any of the micro- or macronutrients if you want optimal gains. But that doesn't mean you must supplement with them. A person will be better nourished by eating fresh, whole foods than any combination or amount of supplements.

3) Eliminating saturated fat is a horrible idea. The is a direct connection between saturated fat intake and testosterone production (up=up). Fat intake should be priortized like this: monounsaturated, saturated, polyunsaturated (with very little coming from this third group). Furthermore, fat intake should stay between 20-30% of total macronutrients and never drop below 30% while cutting (this maintains testosterone levels).

4) The 40 gram protein rule is complete crap as is the converting protein to fat rule. It just is not that simple. Excess protein is first likely to be converted to glucose. Digestion of protein depends on factors such as food combination, enzyme content, and protein type.

5) You're right about carbs except for where you say rice and pasta are good sources simply because they're "complex" carbs. It doesn't change the fact that they are processed and have little nutritional benefit. Beans are a good choice but should be eaten in moderation. Small amounts of brown rice and wild rice are also fairly decent choices. Old fashioned rolled oats, spelt, and barley are excellent choices. And you can't go wrong with veggies (this includes carrots, sweet potatos, squash, etc).

6) You're right about the water part. But most people will not need more than a gallon per day unless they are being very active in hot climates. If you weight say over 200 pounds, then you will probably start needing more than a gallon of water.

7) Carbs do not help protein digest. If anything, they inhibit digestion to some degree.

The rest of it is pretty good stuff.

[FitnessJunkie]

Great posts all...this is a good source of info for the newbies

[hotasice2003]

bump..........

[rotlex]

Good post in general, but you really need to do a little research on the actual "need" for carbs in building muscle. Quite frankly, I get sick of reading this. No, not bashing here, just tired, LOL. In many a lifters experience, my own included, fat is a FAR better fuel for energy, muscle retention, and well, just about everything over carbs.

Other than that, good write up.

[Brandon23]

Nice post.

[boyscouT]

Thanks...... yes, I think it is a good read for everyone. Lots of helpful info........

Lots of wrong info as well, please edit your post, as Aeternitatis has already pointed out some errors.