GYM Weight flucutations

[Jellybean]

Hey

 

Hitting the gym hard since after Christmas , I took a 2-3 week over Xmas

 

One thing I have noticed is my weight is rocking up , I normally fluctuate around the 82/83 Kg mark (13St approx), but my weight shot up to 85kg over a few weeks and now today I saw a 87.15 prior training and a 86.90 post

 

I have increased my food intake and the major difference post Xmas is drinking approx 13g of BCAA's a day plus I started taking alot of liquid egg whites in the last about 3 weeks. BCAA's do cause bloating ,

 

I also purchased a shaker so its fairly easy to up the Calories with a 1-2 shakes a day, with egg whites , Kale, Avocado,oat meal, banana's in the shake, some peanut butter or fruit,protein, coconut water to try attack the DOMs before it starts, get the nutrients back into you

 

Could alot of this be just water retention ? I do have days bloating reseeds and my stomach is back to normal, I am athletic build

Muscle groups are developing but for obvious reasons you cannot pack on muscle this quick, just a bit concerned I am putting on fat

[BoGlE]

How many calories are you consuming daily? Are your goals to build muscle or to loose fat?

 

For me (if im buking) I found if my weight was going up abit quicker than expected id just dial back on the calories by maybe 200 max. Try that for afew weeks and see how I got on.

Also how hard are you training? if you're eating more and training the same as you always do then the outcome will always be gaining unnecessary fat

[Jellybean]

Build Muscle , so far today I had 1982 cals and 166.7 grams of Protein

 

I am training very hard , heavy weights, compound exercises and 30mins Cardio on the rest days ; will build up the cardio

I always push myself very hard with the lifting weights, making gains in what I can lift week on week , stress relief too

Up to twice my body weight on deadlifts @ 3 sets of 6 reps ; building on it

[Kendo11]

Fine tuning your macro's would be where I'd start mate.

[Jellybean]

Other than an excel macro, I have no idea what you mean lol

[Kendo11]

Other than an excel macro, I have no idea what you mean lol

Simple calculator here mate:

 

http://www.bodybuilding.com/fun/macronutrients_calculator.htm

 

The painful part is planning your meals!

[BoGlE]

2000 calories is nowhere near enough for someone of your size then. I'm doing roughly 2400 on a cut and I'm shedding weight every week. Currently 78kg, maybe 12-14% bf.

 

Obviously with a bulk you'll put on fat. Have you noticed an increase in fat? Maybe try eating cleaner but increase the calories and protein intake.

Just keep smashing the compound movements and lift heavy.

[kitch79]

Yeah I'd starve on 2000 cal!

I was eating a clean 3000 and around 270-300 grams of protein when I was keen.

Gym 6 times a week, 5 aside twice, kickboxing and 6k run a week. My weight was going up, fat going down, strength up, at the time I was 90-93kg.... Then I went offshore and met cheesecake [emoji31][emoji24]

More cals and train more I'd say [emoji106]

[Big Mark]

Here you go. http://www.iifym.com/iifym-calculator/

[Supragal]

If you're gaining fat you will be able to see and feel it, have a good pinch, or better use calipers if you have some available at the gym. That'll tell you.

 

Also - are you always using the same set of scales and is anyone else noticing unexpected results?

[Jellybean]

Gym scales each week , but I was a consistent 83 on those scales for weeks

 

I am sure I have a few pounds but chest arms legs and shoulders have improved

 

@bigmark thanks for the calculator, I have the break down was wondering if I was eating too much carbs etc as I work in IT so little activities throughout the day

 

Protein is way up though , in that calculator; rule of thumb I keep reading even on bodybuilding.com is 2g per kg approx , that calculator has an extra 40-45g on top of 175g

[Jellybean]

I have an Excel sheet and record what I eat , to be honest the amount I eat I am surprised the Cal count is so low

 

This is a typical day , Flapjack is a rarity , normally I would have a sandwich or corn cakes with Quinoa & Flaxseed

 

cal Protein

Porridge 40g 150 4.4 Breakfeast

Walnuts 25 174 3.7 Breakfeast

Cranberry Sauce 25g 40 0 Breakfeast

Protenshake 30 Breakfeast

Pasta Pesto 250g 768 22 Lunch

Bannana 100g 103 0 Lunch

Flapjack 110g 455 5.5 Lunch

 

1690 cals so far today

65.6 Protein

 

I will go home and have a full dinnear , Brocolli , steak/fish, pasta/rick, Potatoes (something not far off 800 cal)

 

 

Get in a Shake with a selecting a few ingredients from Spinach/Kale walnuts/porridge or Fruit , banana , cocnut water or fat free greek yogurt or 6 + egg whites , avocado

 

Or fat free greek yogurt & fruit plus Granola

 

Try and mix it up , be generally in the evening I would have a dinner , Shake and (Sandwich (Toasted Cheese & ham X2) or Granola/Yogurt )

[Hitbox Junkie]

To get big you need to eat big over Christmas/winter (6 months) went from 12.5 stone to 15 now I'm cutting it all back currently at 14.5 in 8weeks.

 

Drink a lot of water it will reduce water retention, up the carbs will feed you energy. cardio upto 25mins in the morning to help burn fat on a empty stomach straight after you get up before breakfast and train in the evening with weights i assume your strength training to get the weight and size first?

 

eat 5 - 6 meals a day your you should be eating up to 5000-7000 cals a day. Food will always be better than the shakes. blending your own shakes using real food is great if your in a rush.

 

To answer your question yes it probably is water but you need it there to build the muscle keep training hard uping the food and meal intake when your body weight platoos until you hit the target you want to be

 

Try putting a meal in between breakfast and lunch ( brunch lol ) and a meal inbertween lunch and dinner. BCA's are great to drink through out the day. if you wake up in the middle of the night drink some it will help the muscle grow. sleep is very very important for muscles to grow minimum of 8 but your body will telll you how much you need

[Jellybean]

Thanks

 

I do struggle with the fork, 500-700 mark cal per meal is ideal for me , anything more and I feel bloated and sick

5000-7000 cal , the most I think I every consumed in a day was 4500 and it was tough going, I am not keen on supplements unless I cannot get to real food ; it is handy in the morning with porridge as a quick supplement

 

I try to eat up to 6 meals a day but if I am not hungry and making myself sick , I will hold off, some days I could be on the can 2-3 times from processing all the food

 

BCAA's through out the day and if I wake at nite just to keep my muscles feed!

[Hitbox Junkie]

Thanks

 

I do struggle with the fork, 500-700 mark cal per meal is ideal for me , anything more and I feel bloated and sick

5000-7000 cal , the most I think I every consumed in a day was 4500 and it was tough going, I am not keen on supplements unless I cannot get to real food ; it is handy in the morning with porridge as a quick supplement

 

I try to eat up to 6 meals a day but if I am not hungry and making myself sick , I will hold off, some days I could be on the can 2-3 times from processing all the food

 

BCAA's through out the day and if I wake at nite just to keep my muscles feed!

 

i know what your saying but seriously looks like your on the up just add more food into it and your see the scales and the muscle build should do a before and after pic

[Kendo11]

Jellybean just another angle on this - are you working out enough? Working to a plan/regime and making sure you're burning everything up?

[Jellybean]

Jellybean just another angle on this - are you working out enough? Working to a plan/regime and making sure you're burning everything up?

 

Listening to my body , I could not push myself any harder in the weights department, I will progress on poundage till I plateau then I will mix it up to keep my body guessing ; I hope to progress the Cardio sessions though, it is a weakpoint

[Parm_93]

Listening to my body , I could not push myself any harder in the weights department, I will progress on poundage till I plateau then I will mix it up to keep my body guessing ; I hope to progress the Cardio sessions though, it is a weakpoint

 

Are you currently on the bulk/shredding/strength training at the moment? Everything here depends on your goals.

[cered]

170g of protein is about 50g too much regardless of bodyweight 120g is the absoloute max you should consume

[Jellybean]

Bulk , bodybuilding routine

 

I am not strict on days just once I hit the gym 3 times for weights within mon -sun

 

Rest days I do cardio

 

Monday Back , Traps and Biceps

Deadlift 3 X4-6 Reps

Bent over dumbell Rows 3 X 6-8 reps

Hammer Strenght Rows 2 X4-6 reps

Pull ups ( 2 sets wide grip to failure/ 2 sets close drip to near failure)

Shrugs 3 X 6-10 reps

Upright Rows (barbell) 2 X 8-10

Dumbell Bicep curls 2 X 6 - Failure

Preacher Curl 2 X to failure

 

Tuesday -- Rest

 

Wednesday Chest & Triceps

 

Bench Press 3 X 6-8

Incline Dumbell Press 3 X 6-8 (alter with barbell if u get bored)

Decline dumbell/ Barbell 3 X 6-8

2 X dips to Failure (use a weight if too easy)

Close Grip Bench 3 X 6-8 reps

Skull crushers 3 X 6-8 (I do pull downs because they kill my shoulder)

Single Hand tricep pulldowns 2 X to failure (I use the rope)

 

Thursday -- Rest

 

Friday Legs , Shoulder and Abs

 

Squats 4 X 10-16 reps

Stiff Leg deadlift 3 X 8-12 alternated with (supersets) sit down dumbell shoulder press 3 X 6-8 reps

Calf raises 3 X 12-18 suppersetted with dumbell side latterals 3 X 8-10 reps

Front raises 2 X 6-8 ( Iuse the barbell ) supersetted with Dumbell rear lateral raise 2 X 6-8

 

 

Weekend -- Rest

[Kendo11]

For the amount of protein you're taking in I'd be looking at increasing sets to 5 and making the final one/two drop sets. And a bit more cardio.

[Parm_93]

170g of protein is about 50g too much regardless of bodyweight 120g is the absoloute max you should consume

 

That's not true at all. For active bodybuilders and athletes, rule of thumb is normally 1.5-2.0 per lbs. I have done 2g per lb for years with excellent results, after trying 1.5g and still being hungry during the day I increased on meals.

 

Jellybean, I see you do 2g per kg, to be honest I don't think that is sufficient, you need more protein and on top of that, start going to the gym more than 3 times a week for weights. I train 5-6 days a week on weights with a mixture of cardio on around 2-3 of those mornings. It seems you are doing a low amount of sets so that you can fit 2-3 muscle groups into one day.

 

Instead, space it out over a week, this way you can train more effectively by getting in more sets per exercise, and keep heavy, repping to around the 4-8 mark on a bulk. Low reps, high weight. When you start shredding, high reps lower weight. You can't go wrong

[Jellybean]

I was thinking of splitting it out over more days , it's tough going later in the routine when you have thrown around some heavy poundage

 

Might wait till I plateau, so far it's working

 

I have taken the approach of nutrient saturation but Protein wise it's a fine line of spending an expensive time reminiscing on the can multiple times a day

 

Dorian Yates and Arnold have all recommend 2g per kg , along with bcaa throughout the day I think it will keep me feed without completely over saturating my system , will keep an eye on it , and see how my body responds when I exceed 2g per kg

[Jellybean]

http://www.musculardevelopment.com/training/2852-principles-of-mass-construction-by-dorian-yates.html#.VsWfS9UbjCS

 

Dorian has roughly 3g per kg

[Parm_93]

Yes you're right, on the amount of times you weight train etc I guess your protein ratio is fine, until you decide to split up your days more.

 

I just have the metabolism of a child, so I'm constantly hungry, hence consuming more meals/protein everyday. But 1.5g per lb or 3 grams per kg sounds about right.