loosing gains - UK-Muscle Body Building Community

mark · 22-11-2003, 07:10 PM

Hi peeps - Not been on the board for a while - Bought a new house so have been consumed with that.
I'm a bit disappointed but really have only myself to blame 'cos I've lost 5kg over the last 2 months due to not maintaining a good 6 meal/day diet. I finished my 1st cycle end of July and kept the gained weight (94Kg) for a good couple of months by keeping my diet up.
I was wondering if it is possible to get the weight back to 94kg without another cycle just by eating, as my previous weight before juice remained static at 85kg (now I'm 89Kg).

Any ideas?

Mark

Another cycle is planned for March /April time

**hackskii** · 22-11-2003, 08:39 PM

I think so. Are you working out?
Can you tell us two things?
What is your current diet?
What is your current routine?
I would like to look at it and what is your age and how long have you been lifting?
Sorry for the questins as both diet and routing might need some modifications.

**Great White** · 24-11-2003, 09:02 AM

moved

demon · 28-11-2003, 01:05 AM

I lost a few kgs too after my first cycle - it can be hard to keep the calories up when the motivating factor of gaining weight almost every day (when juicing) has gone.

By the way, did you do the cutting cycle you were planning to?

mark · 28-11-2003, 02:40 PM

Answers to your questions...
Scott: Yeah I am working out - I'm 26 and have been lifting for almost 3 years. Routine consists of Monday - shoulders and tris, Wed - back, Thurs legs, Sat - chest and bis. Diet is scrambled eggs and brown toast + protein shake for brekkie, chicken roll at 1100, chicken and brown rice 1330, protein shake 1600, steak and rice 1900, shake 2230.

Demon: No I didn't do that cutting cycle - started some cardio before my house move getting fitness up but then got tied up in the house thing. To be honest with you I'm so scared of loosing muscle I don't want to cut. Am I cardiophobic?!!

Cheers for you responses

Mark

**hackskii** · 29-11-2003, 05:39 PM

Yah, you will get it back. I would not overtrain though. I would do solid compound exercises and lift a bit on the heavy side for about 6 weeks. Then monitor your weight.
From Sat. to Monday is just a couple of days. Chest and Shoulders both incourperate the front delt and triceps so you might need some more days to recouperate, especially lifting heavy. I would modify your routine like this: either swap legs for chest and bi's or do them on Friday.
You might want to up the carbs slightly and incouperrate more fruits and vege's and less on the rice and breads.

winger · 30-11-2003, 02:55 AM

Yea no problem. Diet is key. Lift heavy but dont overtrain. Plenty of rest. Dont do cardio and up the calories. If you start gaining fat then back off on the carbs on your last meal before bed. Dont forget to take in some protein before you go to sleep, that way you wont go catabolic at rest. I agree with hackskii, I think you need some greens, yellow and red veggies. If you cant gain weight than use the insulin spikers, like bananas and potatos, carrots.

Killerkeane · 30-11-2003, 02:12 PM

Im puzzled, i find the whole ratio of protein, carbs and fat too perplexing to work out every day, i know whow many calories im eating bu tno idea in carbs,fats,protein etc.

**hackskii** · 30-11-2003, 04:15 PM

Well, I feel that the best ratio for me is the 40-30-30 carbs, protein and fats. There is a calorie counter floating around this site somewhere.
Remember that there is good carbs, better carbs and best carbs.
Same goes for the fats and proteins too.

Knowledge is key. We have alot of stuff at our fingertips to heal us to do all kinds of stuff. Remember the words "you are what you eat"? Well, this is not too far off target for someone who wants to feel better, gain weight, lose weight.
Do a search on Macrobiotics. This will kindof open your eyes up to nutrients.
This is why I am not a firm believer in getting your food from tubs, bars, powders and stuff like that. If you know how to eat and take the time to prepare then you can live healthier and have a better body than most people just from doing a little reading and application.
Heck, it can help you take a massive crap that makes you feel lighter in the morning. Some food thins the blood some food thickens the blood, some food has natural anti-inflamitory stuff in it. Some food has soluble and nonsoluble fibers in it. Oh well enough ranting and raving on this subject.

winger · 30-11-2003, 04:49 PM

Try this ratio.
1 1/2 grams of fat
7 grams of protein
9 grams of carbohydrate
For my 3 main meals I multiply 5 times each one of those. For instance.
5x1 1/2= 7 1/2 grams of fat.
5x7= 35 grams of protein.
5x9= 45 grams of carbohydrate.
This is just an example. Try to use this as a model for your ratios of fats to carbs and proteins.
I eat about 19 or 20 of these spread out in 5 or 6 meals a day.

verve · 30-11-2003, 11:09 PM

hey hacksii,u know u said about carbs,better carbs and best cars?well is there any products that have best carbs in that r quick to prepare?like u have protein bars,but with the carbs it seems all the complex carbs r in food that takes ages to prepare etc.is there anything that is simple and just be taken without being cooked and put in a sandwich or something?

mark · 01-12-2003, 08:01 PM

Cheers peeps..... Compound heavy lifts for me for the next few weeks.

Mark

BSF James · 01-12-2003, 08:48 PM

Quote:

Originally posted by Killerkeane
Im puzzled, i find the whole ratio of protein, carbs and fat too perplexing to work out every day, i know whow many calories im eating bu tno idea in carbs,fats,protein etc.

As much as I'm not really a fan of Bill Phillips, I do find it easier to deal with nutrient ratios using portion meaurement (as in the body for life diet) rather than exact figures. E.g. a handful of a healthy carb food counts as one portion etc.. At the end of the day, I've never had the patience (nor usually the time) to really sit down and plan exact nutrient ratios and numbers myself.

winger · 02-12-2003, 12:34 AM

The best book that I have found hands down is Enter the Zone by Barry Sears. That guy is a biochemist but his book is so easy to read. You are right about the food in the palm of your hand. It just makes sense. In the back of his book there is a glysimic index. If you use the lower glysimic fruits and veggies you will get ripped and healthy. The calorie counter books have the carbs, protein, fats and calories all rapped up in one book. After a while it just becomes second nature.

**hackskii** · 02-12-2003, 01:52 AM

Here is a link to glycemic index. Just type in the name of the food and there you go. It shows carb serving and the glycemic index. Good for gaining or losing weight. Also good for diabetics.
Cheers!
http://www.glycemicindex.com/

22-11-2003, 07:10 PM	#1 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,360	loosing gains Hi peeps - Not been on the board for a while - Bought a new house so have been consumed with that. I'm a bit disappointed but really have only myself to blame 'cos I've lost 5kg over the last 2 months due to not maintaining a good 6 meal/day diet. I finished my 1st cycle end of July and kept the gained weight (94Kg) for a good couple of months by keeping my diet up. I was wondering if it is possible to get the weight back to 94kg without another cycle just by eating, as my previous weight before juice remained static at 85kg (now I'm 89Kg). Any ideas? Mark Another cycle is planned for March /April time

22-11-2003, 08:39 PM	#2 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	I think so. Are you working out? Can you tell us two things? What is your current diet? What is your current routine? I would like to look at it and what is your age and how long have you been lifting? Sorry for the questins as both diet and routing might need some modifications. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

24-11-2003, 09:02 AM	#3 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,240	moved __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

28-11-2003, 01:05 AM	#4 (permalink)
demon Looking Freaky Join Date: Apr 2003 Location: Northern Ireland Posts: 809	I lost a few kgs too after my first cycle - it can be hard to keep the calories up when the motivating factor of gaining weight almost every day (when juicing) has gone. By the way, did you do the cutting cycle you were planning to? __________________ DEMON "We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle

28-11-2003, 02:40 PM	#5 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,360	Answers to your questions... Scott: Yeah I am working out - I'm 26 and have been lifting for almost 3 years. Routine consists of Monday - shoulders and tris, Wed - back, Thurs legs, Sat - chest and bis. Diet is scrambled eggs and brown toast + protein shake for brekkie, chicken roll at 1100, chicken and brown rice 1330, protein shake 1600, steak and rice 1900, shake 2230. Demon: No I didn't do that cutting cycle - started some cardio before my house move getting fitness up but then got tied up in the house thing. To be honest with you I'm so scared of loosing muscle I don't want to cut. Am I cardiophobic?!! Cheers for you responses Mark __________________ Mark To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-11-2003, 05:39 PM	#6 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Yah, you will get it back. I would not overtrain though. I would do solid compound exercises and lift a bit on the heavy side for about 6 weeks. Then monitor your weight. From Sat. to Monday is just a couple of days. Chest and Shoulders both incourperate the front delt and triceps so you might need some more days to recouperate, especially lifting heavy. I would modify your routine like this: either swap legs for chest and bi's or do them on Friday. You might want to up the carbs slightly and incouperrate more fruits and vege's and less on the rice and breads. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-11-2003, 02:55 AM	#7 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	Yea no problem. Diet is key. Lift heavy but dont overtrain. Plenty of rest. Dont do cardio and up the calories. If you start gaining fat then back off on the carbs on your last meal before bed. Dont forget to take in some protein before you go to sleep, that way you wont go catabolic at rest. I agree with hackskii, I think you need some greens, yellow and red veggies. If you cant gain weight than use the insulin spikers, like bananas and potatos, carrots.

30-11-2003, 02:12 PM	#8 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Im puzzled, i find the whole ratio of protein, carbs and fat too perplexing to work out every day, i know whow many calories im eating bu tno idea in carbs,fats,protein etc. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

30-11-2003, 04:15 PM	#9 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Well, I feel that the best ratio for me is the 40-30-30 carbs, protein and fats. There is a calorie counter floating around this site somewhere. Remember that there is good carbs, better carbs and best carbs. Same goes for the fats and proteins too. Knowledge is key. We have alot of stuff at our fingertips to heal us to do all kinds of stuff. Remember the words "you are what you eat"? Well, this is not too far off target for someone who wants to feel better, gain weight, lose weight. Do a search on Macrobiotics. This will kindof open your eyes up to nutrients. This is why I am not a firm believer in getting your food from tubs, bars, powders and stuff like that. If you know how to eat and take the time to prepare then you can live healthier and have a better body than most people just from doing a little reading and application. Heck, it can help you take a massive crap that makes you feel lighter in the morning. Some food thins the blood some food thickens the blood, some food has natural anti-inflamitory stuff in it. Some food has soluble and nonsoluble fibers in it. Oh well enough ranting and raving on this subject. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-11-2003, 04:49 PM	#10 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	Try this ratio. 1 1/2 grams of fat 7 grams of protein 9 grams of carbohydrate For my 3 main meals I multiply 5 times each one of those. For instance. 5x1 1/2= 7 1/2 grams of fat. 5x7= 35 grams of protein. 5x9= 45 grams of carbohydrate. This is just an example. Try to use this as a model for your ratios of fats to carbs and proteins. I eat about 19 or 20 of these spread out in 5 or 6 meals a day.

30-11-2003, 11:09 PM	#11 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	hey hacksii,u know u said about carbs,better carbs and best cars?well is there any products that have best carbs in that r quick to prepare?like u have protein bars,but with the carbs it seems all the complex carbs r in food that takes ages to prepare etc.is there anything that is simple and just be taken without being cooked and put in a sandwich or something? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

01-12-2003, 08:01 PM	#12 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,360	Cheers peeps..... Compound heavy lifts for me for the next few weeks. Mark __________________ Mark To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-12-2003, 12:34 AM	#14 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	The best book that I have found hands down is Enter the Zone by Barry Sears. That guy is a biochemist but his book is so easy to read. You are right about the food in the palm of your hand. It just makes sense. In the back of his book there is a glysimic index. If you use the lower glysimic fruits and veggies you will get ripped and healthy. The calorie counter books have the carbs, protein, fats and calories all rapped up in one book. After a while it just becomes second nature.

02-12-2003, 01:52 AM	#15 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Here is a link to glycemic index. Just type in the name of the food and there you go. It shows carb serving and the glycemic index. Good for gaining or losing weight. Also good for diabetics. Cheers! http://www.glycemicindex.com/ __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.