Maintaining Gains.

  • Posted by a hidden member.
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    May 13, 2015 4:50 AM GMT
    First, I apologize if this has already been posted. I checked but don't have the time or patience to look through everything.

    I have almost reached my targeted weight goal with 2 more pounds to go.

    I am an ectomorph and I guess I can lose it if I am not careful. Plus, I would like to start back with cardio.

    Does anyone have any tips or advice for keeping the 20lbs of muscle mass I've gained?

    I would assume I would need to keep up with a good calorie diet (but I've been eating more than I usually did), lifting, and not over do it on the cardio. Am I missing anything?

    Thanks in advance, will be greatly appreciated.
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    May 13, 2015 5:04 PM GMT
    I don't do any cardio other than walking everywhere I go.

    You will have to keep your calories, which are likely not that high anyway, until your metabolism starts to slow down, but that will take at least some 10 more years.

    Needless to say that if you want more mass or if you really want to restart cardio, you will have to eat more.
  • Destinharbor

    Posts: 4435

    May 13, 2015 5:18 PM GMT
    I've been wondering something similar. I'm certainly over my ectomorph age (by a long-shot) and have 8-10 pounds I'd like to lose. But I've also been building muscle so I haven't worried about the 8-10. Now I'm about where I'd like to be with some muscle groups but want to continue building others. How do I balance all that out? Can I hold the muscle mass here but build there and still make progress with the 8-10 all at the same time?
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    May 13, 2015 9:03 PM GMT
    ^

    I think you probably know from other threads what I'm going to say at this point. icon_lol.gif
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    May 14, 2015 1:15 AM GMT
    Don't do any low stress cardio. Sprint or run steps instead of jogging. That will keep you in build mode. Eat lots of good fats , grass fed meat and tons of veggies and nuts.
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    May 14, 2015 1:18 AM GMT
    Alpha13 saidDon't do any low stress cardio. Sprint or run steps instead of jogging. That will keep you in build mode. Eat lots of good fats , grass fed meat and tons of veggies and nuts.


    This is actually good news, because before weight training I switched from distance running to slow jogging flats and sprinting hills. Thank you.
  • d_1M

    Posts: 598

    May 14, 2015 4:39 AM GMT
    its funny how guys answer in a form of a question i would say to that i won't take 100% of that advice and if I'm serious about my goals i would make the effort to save enough to spend and hire a specialist after all everyone of us are very different and have to be treated as an individual takes lot more then just a general formula to respond to that question and its of self tracking to know how to keep gains and it does not take longer then weeks or months to loose gains since water weight diet and exercise takes in to place.
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    May 14, 2015 6:11 AM GMT
    ^

    This is my mantra in every topic where some ecto guy asks how to gain or maintain weight: go see a sports dietitian!

    It's just amazing how people have no problem hiring an accountant when they don't know how to calculate their taxes but when it comes to the complex subject of nutrition they tend to think they know better. Years spent on trial and error diets that could be saved if only they would take the time to listen to the advice of a specialist.
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    May 14, 2015 6:50 AM GMT
    So to you two guys that seem to know what you're talking about. I am not in a position of my life to have time or have money to see a specialist. I'm not in my 30's or 40's. I am a college student in his 20s who is actually achieving his goal without sparing expenses I shouldn't be in this point of my life. All I'm asking is for some tips and advice from experience that doesn't cost a thing or time and energy searching and seeing a specialist.

    Bachian, you seem to have enough time and energy to respond to these forums for not wanting to help me out when I came to you for help before when you were criticizing me and another guy on our efforts and hard work. I've seemed to actually be successful with the trial and error gaining 20lbs in strength and weight training.

    This is a place and active community for such questions and discussions. So please, I appreciate the advice and help but please, coming in high and mighty isn't helpful especially when you don't know people's situation or the details of what they're doing. Thank you.
  • Posted by a hidden member.
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    May 14, 2015 7:33 AM GMT
    Eat. Do cardio. Lift. Sleep. Repeat.
  • Posted by a hidden member.
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    May 14, 2015 7:41 AM GMT
    chuckystud saidEat. Do cardio. Lift. Sleep. Repeat.


    Something I can do if that's what it takes. Thank you.
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    May 14, 2015 5:57 PM GMT
    ProgressionNProgress saidBachian, you seem to have enough time and energy to respond to these forums for not wanting to help me out when I came to you for help before when you were criticizing me and another guy on our efforts and hard work. I've seemed to actually be successful with the trial and error gaining 20lbs in strength and weight training.


    The reason why beginners think they know better is the fact that some diet is a lot better than no diet; some exercise is a lot better than no exercise. But that doesn't mean your exercise or diet are correct. For example: if someone was drinking 10L of soda per day and then reduces to 2L, that's an enormous improvement and he will see results, but that doesn't mean drinking soda is correct.

    The first 20lbs are very easy to gain and doesn't prove much about the quality of your diet. I gained my first 30lbs without a dietitian in 4 years, but I could do that in 2 if I had the help of a professional. It's one of my great regrets.

    I can give you a list of ingredients, but there are several things I don't know about you, including:

    - Your daily routine
    - Your monthly budget
    - Your body fat
    - Your appetite
    - Your level of exercise
    - Your favorite foods
    - What you're currently eating

    Only a paid professional like a sports dietitian can structure these ingredients and meals for you based on the data he will collect from the questions above. That's a shit load of work and I'm not a professional dietitian. If you don't have the money to pay someone to do this for you, I'm afraid you will have to put a lid on your ambitions for the moment and focus, as you're saying, on keeping your gains. I didn't work out when I was a penniless college student for the simple reason that I could not afford a proper diet. Maybe your ambitions are too high for your current situation. Keep your 20lbs until you can pay a professional to help you move forward.
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    May 14, 2015 6:17 PM GMT
    bachian said
    ProgressionNProgress saidBachian, you seem to have enough time and energy to respond to these forums for not wanting to help me out when I came to you for help before when you were criticizing me and another guy on our efforts and hard work. I've seemed to actually be successful with the trial and error gaining 20lbs in strength and weight training.


    The reason why beginners think they know better is the fact that some diet is a lot better than no diet; some exercise is a lot better than no exercise. But that doesn't mean your exercise or diet are correct. For example: if someone was drinking 10L of soda per day and then reduces to 2L, that's an enormous improvement and he will see results, but that doesn't mean drinking soda is correct.

    The first 20lbs are very easy to gain and doesn't prove much about the quality of your diet. I gained my first 30lbs without a dietitian in 4 years, but I could do that in 2 if I had the help of a professional. It's one of my great regrets.

    I can give you a list of ingredients, but there are several things I don't know about you, including:

    - Your daily routine
    - Your monthly budget
    - Your body fat
    - Your appetite
    - Your level of exercise
    - Your favorite foods
    - What you're currently eating

    Only a paid professional like a sports dietitian can structure these ingredients and meals for you based on the data he will collect from the questions above. That's a shit load of work and I'm not a professional dietitian. If you don't have the money to pay someone to do this for you, I'm afraid you will have to put a lid on your ambitions for the moment and focus, as you're saying, on keeping your gains. I didn't work out when I was a penniless college student for the simple reason that I could not afford a proper diet. Maybe your ambitions are too high for your current situation. Keep your 20lbs until you can pay a professional to help you move forward.


    So here's the thing, I think you have totally misread and misunderstood me completely.

    I am a beginner, I admit but I never said I knew better which is why I research and seek help and advice from those with experience. I also won't be putting a cap on my goals because I have accomplished my goal of gaining the 20LBS I've wanted despite being a college student.

    It did take me a few months (About 4-6 total) after I figured out what to do. I'm sorry you are regretting how long it took you. Now I'm making sure I don't lose that. I have managed to keep a healthy diet with no extreme changes considering I ate healthy to begin with and just needed to increase my calorie intake through out the day.

    Seeing as how I am not trying to become a body builder and only wanting to increase my strength and muscle mass while keeping healthy and proportionate...I didn't need exactly what you thought I needed. I guess it would have been overkill.

    So to be clear, now is the point for me to maintain my accomplished goal that I have worked for, and it looks as though I have a plan now with some help and input of others. Thank you.
  • Posted by a hidden member.
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    May 14, 2015 6:31 PM GMT
    Again let me be clear and simple.

    I have reached my goal and I want to make sure I don't lose what I have gained.
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    May 14, 2015 7:17 PM GMT
    ProgressionNProgress saidSo here's the thing, I think you have totally misread and misunderstood me completely.

    I am a beginner, I admit but I never said I knew better which is why I research and seek help and advice from those with experience. I also won't be putting a cap on my goals because I have accomplished my goal of gaining the 20LBS I've wanted despite being a college student.


    You don't need to say you know better to show that you think you know better. The simple fact that you think you can put up a quality diet from advice from strangers who don't know your body fat/appetite/daily routine/etc shows how you underestimate the complexity of what you're trying to do.

    If you simply want to keep your gains, keep eating what you're eating and doing what you're doing. There's no mystery about that. But if you want to do more cardio, you will have to compensate eating more, but how are you going to achieve this? What ingredients and what meals will be affected? It's more complicated than you think it is. Only a professional can give you a satisfying answer.
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    May 14, 2015 7:46 PM GMT
    I agree with you and will take into account that a professional would be extremely beneficial and when I am able to will take advantage of the opportunity, I most likely will.

    But until then taking the resources that I have available to me, I will disagree that I am underestimating anything.

    Yes in some cases people do not have to state to show something. But don't assume that I am thinking that I am doing what is "right" and that I think I am do something of "quality" I am trying to get results and doing what's working. So please stop assuming and thinking that you know what I am doing and thinking. To you I may be doing those things, but that is not my intention nor is it relevant to my post.
  • Posted by a hidden member.
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    May 14, 2015 9:14 PM GMT
    Actually, let me apologize for being defensive. I will say I agree with you that a profession is the best idea ultimately. I do appreciate the advice.
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    May 15, 2015 3:21 AM GMT
    bachian said^

    This is my mantra in every topic where some ecto guy asks how to gain or maintain weight: go see a sports dietitian!

    It's just amazing how people have no problem hiring an accountant when they don't know how to calculate their taxes but when it comes to the complex subject of nutrition they tend to think they know better. Years spent on trial and error diets that could be saved if only they would take the time to listen to the advice of a specialist.
    +1mil