Tips needed, not gaining weight with the RJ workout plan

  • Posted by a hidden member.
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    Dec 05, 2010 1:37 AM GMT
    So I just started week 5 of the Real jock muscle building program.
    I weighted myself at 150 at the beginning. I was more like 155-160 before but dropped 5 pounds after summer since I was doing a lot of cardio.
    However, I feel like I should at least maintain the same weight (between 150-155) and weighted myself today and I dropped a few pounds.

    I try to eat really ealthy and I eat a lot of protein. I make shakes once in a while after my workout or I have a big meal.
    I dont drink protein shakes in the morning because Im never that hungry (so I eat only a bowl of cereal) and I do not use other supplements.
    Im thinking of doing less cardio now (only once a week) but im affraid Ill be losing my abs.

    I dont want to be that heavy so I dont wanna be drinking 10000 shakes a day so Im looking at other people recommandations for breakfast,amount of shakes per day,cardio time,creatine,not doing the RJ routine till the end,etc.
    Thanks everyone!
  • NerdLifter

    Posts: 1509

    Dec 05, 2010 4:50 AM GMT
    I wish I could give advice man, but as I say for everyone you just have to search for that food balance where you start to see gains.

    Personally, I have to eat *every hour* a solid meal to see weight gains. A solid meal for example would be 2 servings of mac 'n cheese with milk, roughly 600 calories. 35 grams of protein, 90 grams of carbs, 15g fat.

    I have really been slacking on the food department though; in the mornings I feel really nausiated and have trouble eating until noon to 1 PM. I choke down breakfast anyway. Plus I don't have the cash anymore to support eating every single hour. College student = poor.

    Anyways, if you are weight lifting, drink a calorie rich whey shake right after your workout. And for breakfast, eat oatmeal and other complex carb and protein rich foods. I know guys who swear by oatmeal as their source of gains. Anyone here can back that up? Me saying it is only anecdotal.
  • Posted by a hidden member.
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    Dec 05, 2010 9:51 AM GMT
    You are not eating the right things or enough of them

    "I dont drink protein shakes in the morning because Im never that hungry (so I eat only a bowl of cereal) "

    "I make shakes once in a while after my workout or I have a big meal."

    You need to eat smaller meals more often, and a bowl of cereal in the morning (and probably nothing til a sandwich at lunch) doesn´t count as enough.

    Rely less on shakes and supplements. SOrt out the rest of your nutrition and save the shake for post work out (with a banana) then have a proper meal an hour after. You can work yourself to death, but if you don´t eat enough you won´t grow = brutal, unchangeable truth.

    oats are a good source of slow release complex carbs.
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    Dec 05, 2010 10:11 AM GMT
    For Me, the most important meals of the day are breakfast and bedtime snack. If I just eat cereal first thing I will lose ground. I have to force myself to eat a big breakfast. I try to have a snack right before bedtime, usually a peanut butter sandwich and a protein shake. Also you need to avoid shakes when you are hungry. Eat solid food when you're hungry and then have a shake. You can force down a shake. Its much more difficult to force yourself to eat solid food when you are full. Be sure You are balancing your nutrients (protein/carbs/fat) and avoid sugar.
  • Bunjamon

    Posts: 3161

    Dec 05, 2010 1:18 PM GMT
    What Lostboy said. If you only eat when you're hungry, you'll only maintain your weight. To gain weight, you have to eat more calories than your body needs, and they should be good calories.
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    Dec 05, 2010 5:21 PM GMT
    I don't think Im gonna like eating when Im not hungry...what's the point lolol
    Im just gonna do it the lazy way and start using Creatine I think
    I should gain about 5 pounds of muscle that way
  • Posted by a hidden member.
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    Dec 05, 2010 5:24 PM GMT
    I drank a shake for breakfast, is that good? I'm thinking Ill make some super shakes with protein Powder + yogourt + bananas + eggs,etc. with my bowl of cereal every breakfast.
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    Dec 05, 2010 5:28 PM GMT
    snowboarder saidI don't think Im gonna like eating when Im not hungry...what's the point lolol
    Im just gonna do it the lazy way and start using Creatine I think
    I should gain about 5 pounds of muscle that way


    No you won´t. You will gain 5lb of water weight and feel bloated.

    "I drank a shake for breakfast, is that good? I'm thinking Ill make some super shakes with protein Powder + yogourt + bananas + eggs,etc. with my bowl of cereal every breakfast."

    No, though the eggs are worth doing if you can stomach them at that time. Oatmeal is a very solid choice, and oatmeal and a natural source of protein (eg eggs) is even better.

    I am not saying it again to you: shakes are SUPPLEMENTS. If you don´t have your normal food sorted you will not make gains. End of discussion.
  • Posted by a hidden member.
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    Dec 05, 2010 5:45 PM GMT
    How about one bowl of oatmeal and a supershake?
    That will give me plenty of protein till my lunch at 12.
    Im reading about Creatine right now. That stuff doesn't seem so bad it just creates water retention. I dont want to use it too much but for right now it should help me with my weight gain.
  • Posted by a hidden member.
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    Dec 05, 2010 6:21 PM GMT
    Personally, I've found that eating a bowl of oats mixed with peanut butter, honey and a banana followed by three eggs every morning has helped me gain weight. I also make sure to never skip a meal.

    snowboarderI drank a shake for breakfast, is that good? I'm thinking Ill make some super shakes with protein Powder + yogourt + bananas + eggs,etc. with my bowl of cereal every breakfast.


    Between raw and cooked eggs, the cooked one is better for you. The bio-availability of proteins in the cooked egg is much higher than the raw egg. Meaning that your body will absorb more protein from the cooked egg.

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    Dec 05, 2010 6:47 PM GMT
    snowboarder said
    Im never that hungry
    im affraid Ill be losing my abs.
    I dont want to be that heavy
    I don't think Im gonna like eating when Im not hungry...what's the point
    Im just gonna do it the lazy way and start using Creatine I think

    I think it's pretty self-explanatory why you're not gaining weight.

    It's pretty difficult to see any real gains if you refuse to eat extra calories due to fear of gaining fat. You have to get over the psychological barrier first. Besides, it sounds like you have no problem losing weight, so why are you so afraid to put on a few pounds. You can always lose any fat you gain, right?

    As for creatine, that's just water weight. it doesn't make you stronger either. It just allows you to lift your current weight longer. It's an energy storage thing - not strength. But one typically leads to the other if you're a dedicated lifter. It's worthless by itself.

  • Posted by a hidden member.
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    Dec 05, 2010 8:07 PM GMT
    The realjock program gets really hard at week5. I went yesterday, my muscles are sore and Im getting exhausted so I think the creatine will help me a lot to finish the 12 weeks. The programs are pretty intense!
    I dont think Im gonna eat 3 eggs every morning, I heard they are pretty bad for cholesterol but I guess that I should buy the white egg stuff they sell at the grocery.
  • Posted by a hidden member.
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    Dec 05, 2010 8:56 PM GMT
    creatine is useful to increase strength and to speed recovery. All the water gains you make on it you lose when you stop, but the training you do on it doesn´t disappear as long as you keep eating.

    you can do shakes with oatmeal for breakfast. Just don´t use shakes to replace all real food. Not good.
  • Posted by a hidden member.
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    Dec 05, 2010 11:31 PM GMT
    Just bought creatine for a month and a half
    And Ill do more eating for sure...we'll see how it goes at the end of the 12 week program
  • Posted by a hidden member.
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    Dec 06, 2010 12:40 AM GMT
    Bad eggs?
    Don't be one of those people who makes decisions based on what "they heard". Research it first before dismissing it.
  • Posted by a hidden member.
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    Dec 06, 2010 1:43 AM GMT
    snowboarderI dont think Im gonna eat 3 eggs every morning, I heard they are pretty bad for cholesterol but I guess that I should buy the white egg stuff they sell at the grocery.


    True, eggs are relatively high in cholesterol but dietary cholesterol has a pretty small effect on LDL-cholesterol level in your blood. Although, they do tend to raise your HDL-cholesterol level which is good since HDL protects against heart disease. If you are worried about cholesterol what you should worry about are saturated fat and sugar.

    Eggs also have a bunch of nutrients that are good for you. As long that you don't go overboard like eating 2 dozen eggs a day you should be fine. Concerning egg yolks, if I remember well that's where most of the nutrients are.

    I'm not a nutritionist so you don't have to take my word for it. I've just been reading about this stuff too much.
  • Posted by a hidden member.
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    Dec 06, 2010 3:34 AM GMT
    I actually booked a meeting before with a nutritionist and eating eggs every day is very highly strongly not recommanded!
    She told me to buy the liquid egg white stuff at the grocery (which I did today) and Ill put that in my shakes in the morning.
    I suggest you do the same,its a small change and all the proteins are in the white stuff.
    I also bought oatmeal, creatine and much more meat so I guess Im ready for bulking up mode!
  • Posted by a hidden member.
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    Dec 06, 2010 4:25 AM GMT
    snowboarder saidI actually booked a meeting before with a nutritionist and eating eggs every day is very highly strongly not recommanded!
    It's amazing how many people still believe that shit.
    The yolks contain most of the nutrients, and ~43% of the protein (3.6g in the whites, 2.7g in the yolk).
    The cholesterol from eggs is NOT bad for you.
  • Posted by a hidden member.
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    Dec 06, 2010 5:34 AM GMT
    snowboarder saidI actually booked a meeting before with a nutritionist and eating eggs every day is very highly strongly not recommanded!

    Eh, I think you'd be surprised how informed some of the RJ posters relative to your average, run-of-the-mill nutritionist. Eggs really aren't bad unless you're eating them excessively.


    I also bought oatmeal, creatine and much more meat so I guess Im ready for bulking up mode!

    It's still more of a matter of how much you eat and not what you eat.

    Good luck, and keep eating. icon_smile.gif
  • Posted by a hidden member.
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    Jan 15, 2011 4:24 PM GMT
    Even nutritionists can be misinformed. The cholesterol inside of the yolk has been studied and recent findings all pretty much say that the cholesterol found inside of them basically is fine.
  • Posted by a hidden member.
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    Jan 20, 2011 12:10 AM GMT
    averagejoe said
    It's pretty difficult to see any real gains if you refuse to eat extra calories due to fear of gaining fat. You have to get over the psychological barrier first.


    Ok you just hit the nail on the head for me........back to the regularly scheduled discussion............