So my goal is to gain mass...yet I lost weight.

[trap101]

Hey guys,

So here's my issue, 8/9 weeks ago I started a training regiment with the intention of trying to gain mass. I know my end goals are going to take a bit of time, but the intermittent goal this time around was to gain maybe a pound or two if possible. Didn't think I was asking for much. I should mention I hurt my back in april and have been recovering from a bulging disc injury since then. This was essentially my first real workout cycle since the injury. With that being the case, the only two exercises I've been staying away from have been squats and deadlifts (two of my favs, but hey). In terms of my diet for the most part I've been able to consume between 3500 - 4000 cals almost all the time of course with days where I may fall short. But for the most part it had been pretty consistent. As far as I know I'm an ecto type of body and trying to get over the 200 lb mark is becoming a real bitch.

Well back to the story, so at the end of this week I decided to weigh myself and see if I gained any weight. Step up to the scale and I used to be 188, now I'm 183. So I'm frazzled at the moment I figured even if it might've not all been muscle I should've gained something with all the cals I'm consuming. Need some veteran advice right now.

Here's the meal record for the past 8 weeks:


Ok........well here's the first question: How can I upload a spreadsheet as an attachment?

Thanks

[#8]

copy and paste

[Praetorian]

Very simple...you arent eating enough...guys just don't understand what eating means...its every 2.5-3 hours eating a balanced meal and doing this every day, every week, every month etc...you need to be consistent so no missing meals, no guessing how much you are eating...its all weighed and measured. Those who are successful are willing to do what is necessary those who are not...they are as you say "pretty consistent".
P

[trap101]

It's 8 weeks of logged data. Im not sure that would fit in a comment box like this.

@Prae i had been eating e every 3 hrs a day consistently. The only times i missed a meal/ shake would be on a cheat day cuz i felt whatever i ate probably overdid it calorie wise. But ur probably right for the most part. But i shouldn't be losing weight though....

[Hosehead]

Eat all the Halloween candy you bought beforehand. I've managed to put eight pounds on without even trying. I've got more chins on me than the tard in my avatar.

[tex]

hard to bulk properly when injured as the 2 exercises that will put on the most mass are squats and deads.....id say get yourself fixed before adding a bunch of sloppy weight....remember, the heavier you are the more stress on your back and since you are unable to build your back/ leg strength you are just gonna get more injured carrying around the extra weight...just my .02

[GYMBRAT]

It's 8 weeks of logged data. Im not sure that would fit in a comment box like this.

@Prae i had been eating e every 3 hrs a day consistently. The only times i missed a meal/ shake would be on a cheat day cuz i felt whatever i ate probably overdid it calorie wise. But ur probably right for the most part. But i shouldn't be losing weight though....

agree fully with Tex as well.

Your still obviously not eating enough. You wont lose weight if your getting enough cals ed. Do you have our diet plan handy to post up?

[Sean Summers]

Post up diet WITH MACROS.

[trap101]

Meal 1 - 2 scoops of BSN Syntha 6. Usually right after workout and before breakfast.

Meal 2 (Breakfast)

1. Oatmeal w/ blueberries & raspberries, 2 slices of 12 grain toast w/ peanut butter, fruit, multivitamin, fruit juice

2. Six hardboiled eggs eating only two with yolk, bowl of dry cereal w/ milk or yogurt, multivitamins, fruit, fruit juice

3. Dry bowl of cereal w/ milk or yogurt, fruit, multivitamin, fruit juice

( I rotate between these three throughout the week until the weekend

Meal 3 (Snack) fruit, yogurt, bowl of veggies

Meal 4 (Lunch)

1. Two tuna sandwiches w/ 12 grain bread, tuna mixed w/ lemon juice & hot sauce.

2. One stuffed pita cut in half filled w/ smoked turkey breast or ham & spicy sausage, lettuce, tomatoes, and a little mayo

3. Two sandwiches w/ 12 grain bread, smoked turkey or ham & spicy sausage, lettuce, tomatoes, and a little mayo

4. One can of mixed beans rinsed off w/ one can of tuna.

5. Pita with humus and tuna mixture and salad

Meal 5 (Snack) Three scoops of BSN True Mass weight gianer, mixed half milk and half water

Meal 6 (Dinner)
1. Salmon steak or tilapia or cod or bass w/ whole grain rice or boiled yams w/ vegetables and salad

2. Chicken breast w/whole grain rice or boiled yams w/ vegetables and salad

3. Whole wheat pasta w/ pesto sauce or tomato sauce every once in awhile, and salad

4. Steak w brown rice or yam and vegetables

Meal 7 (Snack) - if hungry Two scoops of BSN Syntha 6, or yogurt, or one or two cookies.



These are the meals I rotate through. It's a rough diet plan, the real one is in excel with all the Macro numbers as well. The only change I recently made was my snacks were all weight gaining shakes with 4 scoops instead of 2. They claimed to be 1010 Cal, 14g of fat, 60g of protein.


Going over my log, I might've not consumed as much as I thought, but I was always over 3000 cals. I took some screen shots of a few days if it helps to post them up.

I appreciate the help.

[Skailes]

Well the outline you posted up just isn't enough food for growth if you are indeed an ecto. And as Tex said with your injury and not being able to train properly gaining a ton of weight is not in your best interest at this time.

[trap101]

I want to gain a ton of weight, but since i have the back issue. Im willing to gradually do it. In what ways can i increase my food intake? I was using the mass gainer but i think i was just shitting that out. Should i switch up and start taking a casein protein instead since it is slower digesting? Besides that any other foods i should be eating besides the ones up there. Sounding like i need to go out and hunt a bison for dinner.

[tex]

ditch the deli meat....its garbage.....and wheres the fat?!?! you need more fat....more everything....just not more deli meat....and fix your goddamn back!! if i was having issues for more than 4-6 weeks id go to elitefts.com or westside barbell and buy a REVERSE HYPER.....it will rehab you way faster than anything else!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ! you bulk now and youre gonna end up a fatass with a really bad back.....

[scottlove]

Meal 1 - 2 scoops of BSN Syntha 6. Usually right after workout and before breakfast.

Meal 2 (Breakfast)

1. Oatmeal w/ blueberries & raspberries, 2 slices of 12 grain toast w/ peanut butter, fruit, multivitamin, fruit juice

2. Six hardboiled eggs eating only two with yolk, bowl of dry cereal w/ milk or yogurt, multivitamins, fruit, fruit juice

3. Dry bowl of cereal w/ milk or yogurt, fruit, multivitamin, fruit juice

( I rotate between these three throughout the week until the weekend

Meal 3 (Snack) fruit, yogurt, bowl of veggies

Meal 4 (Lunch)

1. Two tuna sandwiches w/ 12 grain bread, tuna mixed w/ lemon juice & hot sauce.

2. One stuffed pita cut in half filled w/ smoked turkey breast or ham & spicy sausage, lettuce, tomatoes, and a little mayo

3. Two sandwiches w/ 12 grain bread, smoked turkey or ham & spicy sausage, lettuce, tomatoes, and a little mayo

4. One can of mixed beans rinsed off w/ one can of tuna.

5. Pita with humus and tuna mixture and salad

Meal 5 (Snack) Three scoops of BSN True Mass weight gianer, mixed half milk and half water

Meal 6 (Dinner)
1. Salmon steak or tilapia or cod or bass w/ whole grain rice or boiled yams w/ vegetables and salad

2. Chicken breast w/whole grain rice or boiled yams w/ vegetables and salad

3. Whole wheat pasta w/ pesto sauce or tomato sauce every once in awhile, and salad

4. Steak w brown rice or yam and vegetables

Meal 7 (Snack) - if hungry Two scoops of BSN Syntha 6, or yogurt, or one or two cookies.



These are the meals I rotate through. It's a rough diet plan, the real one is in excel with all the Macro numbers as well. The only change I recently made was my snacks were all weight gaining shakes with 4 scoops instead of 2. They claimed to be 1010 Cal, 14g of fat, 60g of protein.


Going over my log, I might've not consumed as much as I thought, but I was always over 3000 cals. I took some screen shots of a few days if it helps to post them up.

I appreciate the help. Am I reading this right? Your first protein or meal is after your workout in the morning?

[trap101]

I workout at 6am....what's the issuw with that?

@tex, yea the deli meats have been cut out for a minute. What's a reverse hyper? And what kind of fats are we talking here? Only other additional fat that isnt there is that i cook with olive oil. But i think u mean more than that.

[tex]

reverse hyper is a piece of equipment, it rehabs and increases strength in the lower back. fats...olive oil, flax oil, fish oil etc....and mix yoour protein shakes with homo milk.....really work on getting your back healthy and be really consistant with your eating.....

[Hosehead]

You train on an empty stomach ? If that's the case then that's a huge problem.

[trap101]

Why is that @Hose?

[tex]

cuz you are gonna be burning up muscle......upon waking your body has been in a state of fasting for 8+ hours.....if you go do a big, intense workout you will be burning off all that mass you havent even added yet.....

[TT Eric]

Personally I would not train fasting either. Nothing a good protein shake cannot resolve though.

Eric

[scottlove]

I workout at 6am....what's the issuw with that?

@tex, yea the deli meats have been cut out for a minute. What's a reverse hyper? And what kind of fats are we talking here? Only other additional fat that isnt there is that i cook with olive oil. But i think u mean more than that.For a hard gainer who's trying to gain mass, I would think the first thing to do would be to have some calories to work off of.

[LonelyBedouin]

I train occasionally on a empty stomach, but I have started to put bcaa in my water while I train, but its now rare that I do it.

ALTHOUGH I do, do my cardio before I eat, again using bcaa and its a low intensity cardio

And I eat as soon as I walk in my door I have my breakfast

Might be doing it wrong but thats what I do and it works for "me"

[trap101]

Well from those descriptions, it sounds like im digging myself into a hole by the time i finish my workout and then just breaking eveb by the time ive had ny shake.. .. so i guess the morninh routine should be wake up, shake, workout, creatine and bcaa right after workout, next protein shake 20-25 mins after that, shower n get my handsome on, breakfast, then take on the day.

So i've been going over my food logs and wondering if i double or close to double my servings in everything i consume whether that would be moving in the right direction? I.e: instead of one serving of oatmeal with pb and toast make it two servings and 4 slices.

Also wanted to ask if there's a certain type of protein i should use? Should i use a whey isolate? Or casein? I ask cuz the weight gainer i was using obviously didn't help and kinda tired of blowing doe and nothing comes of it.

[Skailes]

Well from those descriptions, it sounds like im digging myself into a hole by the time i finish my workout and then just breaking eveb by the time ive had ny shake.. .. so i guess the morninh routine should be wake up, shake, workout, creatine and bcaa right after workout, next protein shake 20-25 mins after that, shower n get my handsome on, breakfast, then take on the day.

So i've been going over my food logs and wondering if i double or close to double my servings in everything i consume whether that would be moving in the right direction? I.e: instead of one serving of oatmeal with pb and toast make it two servings and 4 slices.

Also wanted to ask if there's a certain type of protein i should use? Should i use a whey isolate? Or casein? I ask cuz the weight gainer i was using obviously didn't help and kinda tired of blowing doe and nothing comes of it.Well first off for your breakfast 6 whole eggs would be a great start and maybe some type of meat like 4-6 oz steak or xlean ground round along with the oats and multi grain toast/PB. It has as much to do with what you eat and when as it does how much when it comes to making quality lean gains.

[LonelyBedouin]

Well from those descriptions, it sounds like im digging myself into a hole by the time i finish my workout and then just breaking eveb by the time ive had ny shake.. .. so i guess the morninh routine should be wake up, shake, workout, creatine and bcaa right after workout, next protein shake 20-25 mins after that, shower n get my handsome on, breakfast, then take on the day.

So i've been going over my food logs and wondering if i double or close to double my servings in everything i consume whether that would be moving in the right direction? I.e: instead of one serving of oatmeal with pb and toast make it two servings and 4 slices.

Also wanted to ask if there's a certain type of protein i should use? Should i use a whey isolate? Or casein? I ask cuz the weight gainer i was using obviously didn't help and kinda tired of blowing doe and nothing comes of it.

Looking at your food log, like Skailes said, should include protein with each meal. In breakfast you have some options where theres not a real source of protein and the one where you have eggs, your just not eating enough. Hard to tell on the other two as there is no amount on how much your eating of them.

Again with meal two your snack, no protein in it.

Again meal 3 hard to tell how much your eating as there is no amount, 2 tuna fish sandwiches could be 4 peices of bread 1 can tuna (which is about 25-30g of pro).

I could do this for all the meals but Id re-write your plan with amounts of EACH thing you eat. To be honest, Id hire one of the several coaches that offer services on here. It will get you started and show you what you need to do to continue by yourself.

For the type of protein, I personally only use ISO but thats because Im doing a ketosis diet. If you dont have to worry about that then concentrate is fine and Canadaprotein is where I get and so do several others from this board get their whey from.

[Durk]

two words red meat.

[trap101]

Looking at your food log, like Skailes said, should include protein with each meal. In breakfast you have some options where theres not a real source of protein and the one where you have eggs, your just not eating enough. Hard to tell on the other two as there is no amount on how much your eating of them.

Again with meal two your snack, no protein in it.

Again meal 3 hard to tell how much your eating as there is no amount, 2 tuna fish sandwiches could be 4 peices of bread 1 can tuna (which is about 25-30g of pro).

I could do this for all the meals but Id re-write your plan with amounts of EACH thing you eat. To be honest, Id hire one of the several coaches that offer services on here. It will get you started and show you what you need to do to continue by yourself.

For the type of protein, I personally only use ISO but thats because Im doing a ketosis diet. If you dont have to worry about that then concentrate is fine and Canadaprotein is where I get and so do several others from this board get their whey from.


Honestly i'm thinking hiring a coach may be the best bet. Because i'm making some serious mistakes and all ofnthis trial and error without at least a solid foundation to work with for reference is making it challenging. Now with that being said.....where the Toronto coaches at?

[LonelyBedouin]

Honestly i'm thinking hiring a coach may be the best bet. Because i'm making some serious mistakes and all ofnthis trial and error without at least a solid foundation to work with for reference is making it challenging. Now with that being said.....where the Toronto coaches at?

Check out this thread http://www.canadabodybuilding.com/showthread.php?16945-List-of-members-who-offer-contest-preparation

Theres a list there of all the members who do contest prep along with other types of services.

[trap101]

Good looking out. Thanks to everybody for advice. Got somr choices i see

[trap101]

Good looking out. I got some choicesbi see. Thanks y'all for the advice. It will be applied.