Lost Weight, Gained Weight, Lost Weight Again, and Now I Need to Gain Weight Again. FML. Workout and Dieting Fail. Thoughts?

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    Oct 11, 2011 6:00 AM GMT
    I was at about 180 lbs of mostly fat. I then lost 50 lbs and took my weight down to 130lbs from doing mainly cardio and cutting out carbs. I think I was at 10% body fat. I didn't measure myself so I am not entirely sure if I was really at 10%. I didn't really measure anything at this point since I was a newbie.

    I wanted to add on some muscles so I starting bulk eating, lifting heavy (i was doing one of the RJ workouts) and cutting down on the cardio. The only problem was that I was doing a dirty bulk so that made me put on more fat than i wanted. This put me at 155lbs of which approximately 16% was body fat. I was supposed to do a 30/30/40 diet split of 2400 calories to reach 160 lbs. I didn't make it to 160lbs since I noticed I was putting on too much fat. I was consuming calories but a lot were from simple carbs and bad fats. This left me all chunky looking. I store fat in my lower stomach area. I think I am an endomorph.

    This forced me into cutting mode. My diet changed to a 20/20/60 split of about 1800 calories. I did tons of cardio and some moderate lifting. After a couple of months I was able to drop down to 145 lbs at 10% body fat. This is where I am right now. However, I've lost a lot of size. I think I failed somewhere during this cutting process.

    I have to go into bulking mode again and since its the fall/winter season its the best time to start. I am going into a 20/40/40 split of 2400 calories. Strict diet this time. My goal is to get to 160 - 165 lbs with a body fat of 12 - 14%. I've add tons of compound exercises and some moderate cardio. Its going to be resistance training 4 days and cardio (40mins) 2 days a week.

    I will then go into cutting mode to take myself down to 155 lbs with 10% body fat. I think I'll be happy when this happens.

    Thoughts?

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    Oct 11, 2011 10:11 AM GMT
    AvadaKedavra saidThoughts?
    Welcome to the fitness yo-yo.
  • slimnmuscly

    Posts: 541

    Oct 11, 2011 1:26 PM GMT
    Why not focus on staying at 10% body fat and accept putting on size more slowly as a tradeoff?

    Another question: What's your program on the days you do resistance training?
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    Oct 11, 2011 1:56 PM GMT
    I'm having the same problem as you. I was 140, went up to 160 last winter. My bulk started healthy and then transitioned to eat whatever to keep my weight up.

    The extra fat triggered my psychological response to do cardio, and I think I lost weight too fast and lost some muscle with it. Not alot, but enough to be disappointing.

    This time around I'm doing a strict clean bulk and sticking to my diet. I'm really happy with my results, I'm up 14 pounds (from a low of 136.5) and pretty trim.

    So yeah, I think the secret for our psyche's is to stick to a strict diet and avoid excessive body-fat gain. Sounds like we are both okay with some fat gain, but not a lot.

    /solidarity bro
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    Oct 11, 2011 2:07 PM GMT
    AvadaKedavra saidI was at about 180 lbs of mostly fat. I then lost 50 lbs and took my weight down to 130lbs from doing mainly cardio and cutting out carbs. I think I was at 10% body fat. I didn't measure myself so I am not entirely sure if I was really at 10%. I didn't really measure anything at this point since I was a newbie.

    I wanted to add on some muscles so I starting bulk eating, lifting heavy (i was doing one of the RJ workouts) and cutting down on the cardio. The only problem was that I was doing a dirty bulk so that made me put on more fat than i wanted. This put me at 155lbs of which approximately 16% was body fat. I was supposed to do a 30/30/40 diet split of 2400 calories to reach 160 lbs. I didn't make it to 160lbs since I noticed I was putting on too much fat. I was consuming calories but a lot were from simple carbs and bad fats. This left me all chunky looking. I store fat in my lower stomach area. I think I am an endomorph.

    This forced me into cutting mode. My diet changed to a 20/20/60 split of about 1800 calories. I did tons of cardio and some moderate lifting. After a couple of months I was able to drop down to 145 lbs at 10% body fat. This is where I am right now. However, I've lost a lot of size. I think I failed somewhere during this cutting process.

    I have to go into bulking mode again and since its the fall/winter season its the best time to start. I am going into a 20/40/40 split of 2400 calories. Strict diet this time. My goal is to get to 160 - 165 lbs with a body fat of 12 - 14%. I've add tons of compound exercises and some moderate cardio. Its going to be resistance training 4 days and cardio (40mins) 2 days a week.

    I will then go into cutting mode to take myself down to 155 lbs with 10% body fat. I think I'll be happy when this happens.

    Thoughts?



    Yeah, you might be an endomoprh in which case 2400 calories is too much because you process food more efficiently than the average person. I could build muscle on 1600 calories a day.

    You also probably have a dirty liver.

    try taking curva to clean your liver out, drinking tons of water. Also, don't rely on supplements that try to make your endocrine system purge the fat. If you are indeed an endomorph, your body wants to store fat and doesn't care what you do. Using products that try to reason with your endocrine system is like giving pakistan money to kill terrorists.

    Instead stick with supplements that act on the fat cell directly (cla for example) kicks in the fat cells door and kills it in front of it's wife and children. Since the order doesn't pass through the endocrine system, you're fat loving body doesn't have time to veto the weight loss.

    But most importantly, if you create fat at a faster rate than muscle, you need to eat less. Experiment with the lowest threshold t which you gain muscle.

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    Oct 11, 2011 6:05 PM GMT
    slimnmuscly saidWhy not focus on staying at 10% body fat and accept putting on size more slowly as a tradeoff?

    Another question: What's your program on the days you do resistance training?


    It is difficult for me to gauge my progress trying to bulk up slowly given that the change will be minimal.

    Here is my break down:
    Day 1:
    Bench Press
    Barbell Row
    Military Press
    Shrug
    Tricep Extensions
    Hammer Curls

    Day 2:
    Squats
    Deadlift
    Leg Press
    Standing Calf Raises
    Seated Calf Raises
    Crunches

    Day 3: Cardio

    Day 4:
    Barbell Incline Bench Press
    Lat rows
    Lateral raises
    Shrugs
    Skullcrusher
    Barbell Curls

    Day 5:
    Barbell Deadlift
    Hack Squat
    Lying Leg Curls
    Seated Calf Raise
    Standing Calf Raises

    Day 6: Cardio
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    Oct 11, 2011 10:27 PM GMT


    A serious post by avadakadavra asking for fitness advice?

    Is nothing sacred on RJ?
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    Oct 11, 2011 10:28 PM GMT
    waimea said

    A serious post by avadakadavra asking for fitness advice?

    Is nothing sacred on RJ?


    you would know......
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    Oct 11, 2011 10:30 PM GMT
    dekiruman said
    waimea said

    A serious post by avadakadavra asking for fitness advice?

    Is nothing sacred on RJ?


    you would know......

    icon_cry.gif

    So sowwie about the disturbance I caused. icon_cry.gificon_cry.gificon_cry.gif please forgive icon_redface.gificon_redface.gificon_redface.gificon_redface.gificon_redface.gif
  • Posted by a hidden member.
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    Oct 11, 2011 10:38 PM GMT
    waimea said
    dekiruman said
    waimea said

    A serious post by avadakadavra asking for fitness advice?

    Is nothing sacred on RJ?


    you would know......

    icon_cry.gif

    So sowwie about the disturbance I caused. icon_cry.gificon_cry.gificon_cry.gif please forgive icon_redface.gificon_redface.gificon_redface.gificon_redface.gificon_redface.gif



    Why would you tell Eric that I said he had shown me a picture of you?
    Please forward me the message where you said that.....Because it sounds like a straight lie. I have very low patience for people trying to manipulate me. Apologies are for accidents, not when you do something intententionally and then get caught.
  • Posted by a hidden member.
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    Oct 11, 2011 10:56 PM GMT
    [quote][cite]
    [/quote]

    You're adorable. Don't change a thing icon_wink.gif
  • Posted by a hidden member.
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    Oct 11, 2011 11:08 PM GMT
    slimnmuscly saidWhy not focus on staying at 10% body fat and accept putting on size more slowly as a tradeoff?

    Another question: What's your program on the days you do resistance training?



    agree with you. To the OP...why not try to maintain the same bodyfat all year long and try to work from that. Looks like you got to caught up in the routine of either having to eat superclean or having to bulk which often ends with unwanted fat.

    What was your typical diet like in your cutting phase and in your bulking phase?
  • slimnmuscly

    Posts: 541

    Oct 11, 2011 11:27 PM GMT
    AvadaKedavra said
    slimnmuscly saidWhy not focus on staying at 10% body fat and accept putting on size more slowly as a tradeoff?

    Another question: What's your program on the days you do resistance training?


    It is difficult for me to gauge my progress trying to bulk up slowly given that the change will be minimal.

    Here is my break down:
    Day 1:
    Bench Press
    Barbell Row
    Military Press
    Shrug
    Tricep Extensions
    Hammer Curls

    Day 2:
    Squats
    Deadlift
    Leg Press
    Standing Calf Raises
    Seated Calf Raises
    Crunches

    Day 3: Cardio

    Day 4:
    Barbell Incline Bench Press
    Lat rows
    Lateral raises
    Shrugs
    Skullcrusher
    Barbell Curls

    Day 5:
    Barbell Deadlift
    Hack Squat
    Lying Leg Curls
    Seated Calf Raise
    Standing Calf Raises

    Day 6: Cardio


    Maybe, but on the other hand I think modest changes show up better when you're leaner. Honestly, though, if bulking dirty only got you up to 16% body fat, between adding more compounds and bulking clean I think your plan is a good one.

    The routine looks good too except that I'm surprised not to see any flyes or pullups. And recently I've become a huge fan of doing forearm exercises like plate pinches and wrist rollers. They're brutal, but the grip strength really helps on pulling exercises.

    But if you're cleaning up your diet that's probably 80 percent or more of the battle.