Irrational dissapointment

  • Posted by a hidden member.
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    Nov 10, 2010 4:45 AM GMT
    Let me start by saying that I realize that I'm probably being irrational but I am discouraged.

    Ok so late september I decided I wanted to get serious about reaching my fitness goals. I have my sights set on being 195 by my 21st birthday (Feb. 12... a day that will most likely live infamy). I wrote out a split routine with monday and thursday being leg days, tuesday and friday being upper body, and with the other days being rest or light cardio/yoga days. The workouts were comprised of 2 exercises per body part with 5 pyramid sets going 1x12, 1x10, 1x8, 1x6, and 1x12. The workouts were kid of annoyingly long, especially for a college student with a job, but I got them in. I tried to eat more too. Way more. I'm not the type of guy who likes to eat all the time and that's a bad habit I'm breaking. Sometimes it felt like I was forcing myself to eat, but eat I did.

    On Octover 6th I took some "before" pictures and decided to take some again today. Comparing them.. I kinda disappointed because they look almost identical. Like, I know I shouldn't like like a 195 lb adonis after a month and a week but I thought I would have at LEAST looked a bit different. It's really discouraging and mainly so because I was trying really hard.. trying things I had never tried before too.

    Now I'm taking the week off and just doing some cardio and stretching everyday (almost have my split). I'm trying to re-evaluate what I did right and what I could do differently. 2 hours in the gym (on upper body days) maybe have been too much. Maybe I wasn't getting enough rest. Maybe I wasn't eating enough, or the right foods. I was not writing down what I was eating before and just going on the "EAT. EAT. EAT." diet plan. Now I'm thinking about keeping a Meal Plan diary.

    So, for you guys out in cyberspace, here's my before and after. I blocked my face out with fun shapes simply for the fact that I just don't want my face showing in half naked pictures on the internets.
    w0no28.jpg



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    Nov 10, 2010 5:27 AM GMT
    Well, the room cleanliness improved!
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    Nov 10, 2010 5:27 AM GMT
    I wouldn't sweat it. Lots of folks would love to look like you. You'll get bigger as you go along, and, just keep lifting, train for sarcoplasmic hypertrophy, do things you enjoy, and....eat.
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    Nov 10, 2010 5:35 AM GMT
    Not that my opinion matters much, but you're incredibly hot already. So...yeah icon_biggrin.gif
  • coolarmydude

    Posts: 9190

    Nov 10, 2010 8:19 PM GMT
    Sometimes, it takes a series of efforts before your muscles responds, and then when it does, BAM! it grows like crazy.

    The one thing I notice is your pyramid scheme. You start off with 12 reps, decreasing 2 reps after each set and then back to 12 on your last set. Maybe you're not lifting enough weight. You shouldn't have to go back to 12 reps on your last set. You want the feeling of muscle fatigue. How much weight are you lifting per body part and what is your rest time between sets and exercises?
  • ArmsandLegs

    Posts: 125

    Nov 10, 2010 8:29 PM GMT
    I'm not too sure what your workout schedule was before you started this plan, but if you are just beginning strength training, please note that most recent research shows that in the first 4 weeks of new strenght training there is minimal gain in muscle size and that increases in strength are due to neural adaptations. After those first 4 weeks is when you start to see hypertrophy and gains in size/mass.

    Keep up the hard work.
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    Nov 10, 2010 8:57 PM GMT
    You're right, they do look identical. But you've already got a good body, there's not much need to go further. What are you trying to achieve, what for, and who are you trying to impress?

    Whatever happens it is your decision, and I wish you the best of luck. Don't be disheartened by what you've already got and achieved! icon_wink.gif
  • neosyllogy

    Posts: 1714

    Nov 10, 2010 9:30 PM GMT
    You look really good, but if you are trying to bulk I'd suggest that your disappointment is perfectly rational. You probably ought to change something (most likely, obviously, taking in more calories).
    That said, I'm impressed at just how identical those pics are... OCD is a good quality when restrainable though. icon_smile.gif
    You should definitely be able to *at least * come close to your birthday goal if you get your eating in order. (From the body I'm assuming you've got the lifting down.)
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    Nov 10, 2010 10:39 PM GMT
    Firstly: sexy body, honestly, yum.

    Secondly: I learnt that if you are not getting the results desired, look into these factors:

    F- frequency- how often you train (four times a week, sounds fine already)

    I- Intensity - are you working out on relatively easy weights? Are you feeling almost completely drained at the end of the set? Are you working too slowly?

    T -type- Are you doing the excercises right for your goals? I know you said you were doing weights for upper and lower body but are you using free weights as opposed to machine? Usinge kettlebells/cables as well as ordinary weights? These are harder and thus reap more benefit.

    T- time- Are you leaving too much time between sets? If so, alternate sets so that you don't stop throughout the work out for as long as possible (e.g. one set triceps, next set, chext, back to triceps etc etc)


    Lastly, protein shakes. Eating is great, but protein shakes makes it easier when used in conjunction to get those calories in. Make sure you get a good one. Also maybe try a creatine cycle.

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    Nov 11, 2010 12:17 AM GMT
    Suggest you take a look at the two books I recommended in your thread to assess your workout plan. They both cover exactly the things you are asking about, as well as many related topics.
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    Nov 11, 2010 1:32 AM GMT
    Don't be disappointed that you can't see a difference after only 5 weeks. Keep working out and take another photo in 5 months and you'll see a difference for sure.
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    Nov 11, 2010 1:50 AM GMT
    Why the hell are you disappointed—you look great in both pictures! You can actually see a little more muscularity in the after picture.

    Okay, here's my advice that you can take or ignore. First, if you're trying to bulk up it sounds like you're working out too much or if you want to continue working out that much you've got to eat a lot more. Trying drinking a protein shake with every meal.

    Secondly, you can't expect major results in a much, your body can only put on so much weight or take off so much weight in a given time. Don't get discouraged and give it another shot. Regardless you look great man!
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    Nov 11, 2010 4:07 AM GMT
    Thank you so much for the responses and the positive comments! I don't know where to start.


    To MuchMoreThanMuscle, that's part of my reasons for doing this. I have done a few runway shows but I only got paid in gift cards ha. I'm trying to take this seriously and make some decent money through college. I'm going into the advertising industry too so the connections could be extremely valuable.

    @CoolArmyDude, if you'd really like to see what I'm lifting per exercise, body part, and set PM me.

    @Gbob, I have a couple reasons for doing this. I don't remember whatever got me started lifting but it's really just become a habit that I like. I want to take my body further because it's fun, it looks good, it could get me a career, and it's better than doing drugs icon_biggrin.gif.

    @Socal, I check out those books. I had one lying around called "Built for Show". It works in 12 week phases. One day you do 4x8, the next 5x5, the next 3x12 alternating for upper body and lower body days. I like that it seems to have different days for working different muscle fibers. I'd only be lifting three days a week which would be a huge relief.

    @Sage_Humour, thanks for the acronym that helps. Yes, I have only been using free weights but maybe I could lower the rest in between each set. I tend to get a little absent minded in between each set if I have music on... I have to restrain from busting a move in between sets I kid you not.



    But seriously, thank you so much you guys. I'm ready to get back in the game and come Monday I'll be hitting the weights with new spirits. In a couple months I'll post my progress and the after won't look like the before!



  • Posted by a hidden member.
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    Nov 11, 2010 4:10 AM GMT
    shaag382 saidw0no28.jpg

    SHUT UP! ... JUST SHUT UP!!!! ... icon_evil.gif
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    Nov 11, 2010 4:14 AM GMT
    **I am in no way saying that I don't like my current body shape if that's the impression anyone got.. I was disappointed I didn't reach my goal after some hard work.
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    Nov 11, 2010 4:31 AM GMT
    Its been a month?
    Hell, I've been a working out and playing sports for years and I still get dissatisfied with my body at times.
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    Nov 11, 2010 10:12 PM GMT
    Well youve gotten alot of great advice from everyone so, all I can say is, I think you look great already AS IS and I hate you so much. icon_lol.gif
    Good luck, keep us posted!
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    Nov 11, 2010 10:34 PM GMT
    So you're expecting to gain 4500g (assuming I made the right conversion) in 3 months. That's 1500g per month! How come I'm the only one finding it strange? Why don't you wait some more instead of risk loosing your ripped body? Have you read this?
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    Nov 11, 2010 10:51 PM GMT
    You look very good the way you are, why would you want to gain weight? It will just become high maintenance as you get older and turn to blub. I think you should just keep yourself toned and try to look the way you do now.
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    Nov 11, 2010 11:08 PM GMT
    How sore do you feel after a regular workout?
  • binning

    Posts: 39

    Nov 11, 2010 11:23 PM GMT
    Hey mate I agree with sagehumor in regards to the FITT principle.

    As a hard gainer I found the greatest response was when I reduced my activity levels and increased quality food in combination with lifting heavy weights with reduced reps. In short: lift heavier, lift less. Consume more energy than you are putting out.

    In the gym concentrate on the big hitter moves like bench, chin ups, squats and deadlifts as your primary lifts. You want to get these heavy and with perfect form. They will hit the largest muscle groups and other exercises like bi curls etc can fill in the spaces. Also keep in mind that squats are great for kickstarting natural testosterone production! Another benefit is that these exercises build large muscle groups and muscles burn fat through friction even when you're asleep so you'll be increasing your body's ability to retain low BF% at the same time.
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    Nov 12, 2010 12:19 AM GMT
    FITT is a good acronym to see where you can change things up in the weight room. It's something they teach to us at school in the exercise departments.

    Protein shakes are unnecessary unless you just don't like eating more real food that is calorically dense (like nuts, olive oil, and pasta/bread/rice..., I don't recommend eating at Mcdonalds, but you could accomplish the weight gain part that way too). Shakes have a lot of sugar too (but not a concern if gaining weight).

    You're going to probably gain some fat with a goal weight of 195. You are 182. Your Ideal Body Weight I calculated at 194. You are ok with this.

    You're currently eating enough calories with your current plan to remain 182. I would keep a food diary and be consistent. Then, increase the amount of calories you are eating PER DAY by 500 to gain 1 lb per week. So, if you have trouble eating that much food and your food queues are telling you you are full (which is not a bad thing...what if you overshoot this, it's much harder to retrain those to lose the weight..but my philosophy at the end of this).

    As you increase the calories, your insulin response will be in effect more of the time, making you feel more tired and sluggish, but that's when you are enhancing protein synthesis, glycogen storage, and unfortunately fat storage.

    Protein: based on your workout schedule listed, I'd give you about 1.5g/kg body weight. Your main goal is calorie intake to spare protein you are eating already. Protein isn't magic like supplement companies and personal trainers make you think it is.

    So, at 182, you weigh, 182/2.2 = 83 kg * 1.5 g/kg/day = 124g protein. Recommendation is to spread this out every 2.5-3 hours you are awake because you will not store nitrogen in your body (gets deaminated and urinated out). So 124g protein is your minimum. Your target weight is 195/2.2 = 88.6kg * 1.5 g/kg/day = 133g protein. Notice how with the increased weight, you only need approx 9 more grams of protein.

    You need to focus on CALORIES and CONSISTENT EATING every 2-3 hours. 24 hrs in a day - 8 hours to sleep gives you 16 hours / 2-3 hours = meals with protein, which you should aim for about 20g of protein per "eating" if you do 6 snacks/meals per day. That's IT. More protein in 1 sitting will convert to fat and just make your weight gain more fatty, less energetic (energy from carbohydrate can be used for workouts, protein energy is basically fat energy), and put stress on the kidneys.

    NOTICE I said 1.5g/KG, not LB. Pounds are not in any of the literature, and pounds may work if you are on anabolic steroids because of increased protein synthesis secondary to the increase in testosterone. 1 KG = 2.2 lbs, so protein recommendations tend to be lower when you ask a university educated health professional and not someone who doesn't know anything about nutrition.

    Safe weight gain is thought to be 1-2 lbs per week, so do not increase your calories more than 500-1000 per day, respectively, the latter giving you more fat in a shorter period of time.



    OK done with the diet part according to your wishes and desires. Now my philosophy. Feel free to skip if you don't care and have what you want.

    Bodybuilding is nothing but systematic inflammation of every muscle fiber you can fatigue. It has nothing to do with strength. Inflammation = size, which will cause the muscles to store more glycogen and fat so that they can perform MORE REPS and MORE SETS.

    It is different from strength training and power lifting, which have goals of lifting more weight or more weight in the shortest period of time for strength and explosiveness, which are nice qualities to have in sports.

    So, bodybuilding makes the body more efficient at lifting moderate weight absurd numbers of times (multiple multiple sets, in there forever lifting everyday, boring in my opinion...). Yet, your body gets bigger and more inefficient (less capillary density, less aerobic oxygen transport, sports performance lower due to less explosive movements, but more glycogen storage and intramuscular triglyceride fat storage (bulkiness), thanks to the calories body builders eat). It also lowers your strength to mass ratio (ie you are more massive and may not be any stronger).

    Personally, I do not feel it is worth it to bodybuild. The increased mass for my frame any bigger than I am means I have to eat more calories. This also means I will have MORE OXIDATIVE DAMAGE occuring on a daily basis. One of the current theories of AGING is that oxidative damage damages our cells and DNA, leading to the division of new cells. Cells can only divide so many times before you reach the 'telomeres,' ie the end of their dividing life (they make too many mistakes afterwards, leading to cancerous cells).

    So, my personal fitness goals are about increasing strength/power and maintaining an appropriate body weight to height ratio (for me that is 170, ie 5 ft for men is 110 lbs, + 6 lbs per 1 inch over 5 feet).

    I realize this is not everyone's goal nor is it as popular as looking big, but from an aging standpoint, I do not think it is good to be overweight for your height.

    To the OP (shaag382), you are under that ratio and look absolutely sexy as you are, but I don't disagree with your goal of wanting to gain mass either, especially at your age when you can easily, and more likely, add lean mass.
  • neno

    Posts: 5

    Nov 12, 2010 12:30 AM GMT
    You are already really cute/ hot and when I was slim and wanted to gain weight the trick is (not only the eats) but the amount of cardio, if you do too much cardio you wont gain the weight cause you'll be burning the fat that your muscles need to grow. In my case I stopped cardio completely cause I couldn't gain an ounce. So Id say not to go too heavily on cardio if you want to gain the weight fast enough. (Oh and rub baby oil on your body to relief the strechmarks that you may get from such rapid growth)

    cheer,
    Neno
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    Nov 12, 2010 3:30 AM GMT
    charlitos saidHow sore do you feel after a regular workout?


    For the first couple weeks, very sore. Especially after my leg workouts which was nice (perky butt is on a priority list :!icon_smile.gif. Started to decline towards the end.
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    Nov 12, 2010 3:33 AM GMT
    bluey, I think I'm at like 10% body fat right now and I'd like to maintain that. And thank you for the detailed response. I'm gonna start a food diary next week to see exactly what I'm putting into my body.