Getting Fatter, What am I Doing Wrong?

Bigger Stronger Leaner Competitive Bodybuilding
1

For the last 7 weeks or so i’ve been bulking (not first time lifting or anything but i just wasnt bulking before that). anyway i have been in a serious rut since january and i dont know whats wrong. i have never made exceptional progress on a consistent basis but i could generally lose fat with just some muscle loss and gain muscle with some fat. however since january thats been a serious problem (maybe it always has been since i didnt start using calipers for bulking until around then).

my scale and calipers have said i gained about 3lb. of muscle and no fat which i would be happy about except 1. i may have been doing the abs skinfold incorrectly and 2. (more importantly) i do not look any better, in fact i look worse.

right now im the same weight i was in january but my arms are 1/2in. smaller, my calves im really pissed about cause they’ve gone down about 1/2-3/4in. and it’s really upsetting to see the least.

i know most will give me the advice of “just eat a lot of lift heavy” and stuff like that which i agree can work but for some reason im just not getting anywhere. like i said my arms hit a point where from the last time i measured they just shrunk half an inch and never went back. i consistently eat enough and can gain weight but i dont seem to be gaining any muscle. im consistent with my workouts and make sure to add weight from the previous times or use some form of progression but all that seems to be happening is me losing definition and not gaining muscle.

i know this is the typical “help me gain” type of post but i dont get how i can gain fat so easily and not be able to gain muscle (i figured i’d at least be good at gaining both lol).

                                           thanks a lot
2

You aren’t going to get any kind of decent response without posting up what a typical day’s diet looks like and how you are training.

3

[quote]David1991 wrote:
“just eat a lot and lift heavy” [/quote]

You said it yourself!

4

No way to tell without pictures.

Are you saying you weighed more in January then before you started your bulk? or that you haven’t gained any weight in 7 weeks?

Like I said before there is no way to tell without pictures but it’s possible you could’ve lossed fat since January. People tend to lose a little arm size when they lose fat. It also depends on your program, if you’ve been doing leg work and body work it may be time to start thinking about your limbs more in your program.

5

How have your weights progressed since you started having problems ?

6

[quote]josh86 wrote:
You aren’t going to get any kind of decent response without posting up what a typical day’s diet looks like and how you are training.[/quote]

ok well the diet is complicated. before i was following CT’s carb cycling codex which was 2 high carb days (on most important workouts), 2 medium carb days (on other 2 workouts) and 3 low carb days (on off days).

i’ll put that at the end of the post since all 3 diets will take up a lot of room. it looks like a lot of “little things” are on it, its not because im getting exact amounts all the time…a lot of it is for certain recipes.

however my diet has had to change since saturday and the next 3.5 weeks because im at harvard and have to go with the cafeteria food so i’ve been doing basically a TCD, having carbs around my workout/HIIT (in the morning, more on workout days) and the rest of the day i eat a lot of vegetables with whatever protein i can get (burgers, cottage cheese, eggs, steak, chicken, etc…i’m doing best to get the right amounts but theres no way to tell exactly)

training: i have been following NROL if anyone is familiar with it, right now im using the basic outline for it but added a leg day since it seemed to neglect them its…
day 1: horizonal push/pull (5 exercises with 6x3, 5x6, or 3x12)
day 2: hip dominant legs (4 exercises with 6x3, 5x6, or 3x12)
day 3: off or HIIT
day 4: vertical push/pull (5 exercises with 6x3, 5x6, or 3x12)
day 5: off or HIIT
day 6: quad dominant legs (4 exercises with 6x3, 5x6, or 3x12)
day 7: off

thanks a gain for any help, i really want to gain muscle but it seems like it’s just not coming without something like 3lb. of fat for every pound of muscle. calipers are saying otherwise but like i said i look worse with no bigger measurements (actually smaller since january at same weight)

previous diet of last 7 weeks:

High Carb days

Pre workout
-Protein powder, 1 scoops: 90 calories, 17g protein, 2g carbs, 1.5g fat
-oatmeal, 1/2 cup: 150 calories, 5g protein, 27g carbs, 2.5 1.67g fat
-2.2oz Banana: 55 calories, .6g protein, 13.75 g carbs, 0.25g fat
SUBTOTALS: 295 calories, 22.6 protein, 42.75g carbs, 4.25g fat

Meal 1 (post workout)
-4oz Banana: 100 calories, 1.1g protein, 25 g carbs, 0.45g fat
-oatmeal, 1/2 cup: 150 calories, 5g protein, 27g carbs, 2.5g fat
-Protein powder, 1.5 scoops: 135 calories, 25.5g protein, 3g carbs, 2.25g fat
-Fat free milk, 1 cup: 90 calories, 8 g protein, 13carbs, 0g fat
-2.5 oz. Steak: 142 calories, 25g protein, 0 carbs, 4 fat
SUBTOTALS: 617 calories, 64.6g protein, 68carbs, 9.35g fat

Meal 2
-Cottage cheese, 3/4 cup: 150calories, 22.5g protein, 9g carbs, 2.25g fat
-oatmeal, .875 cup: 263 calories, 8.75g protein, 47.25g carbs, 4.4g fat
-chopped spinach 3oz.: 30 calories, 2g protein, 3g carbs, 0g fat
-Peanuts, 0.25 oz: 40 calories, 1.75g protein, 1.5g carbs, 3.5g fat
-4 egg whites: 68 calories, 14.4g protein, 0.8g carbs, 0.4g fat
SUBTOTALS: 551 calories, 49.4g protein, 61.45g carbs, 10.25g fat

Meal 3
-Whole wheat bread, 1 pieces: 100 calories, 4g protein, 18g carbs, 1.5g fat
-oatmeal, .583 cup: 175 calories, 5.83g protein, 31.5g carbs, 2.9g fat
-steak , 3.5 oz: 198 calories, 28g protein, 0 carbs, 6g fat
-hummus, 1 tbsp: 25 calories, 1.5g protein, 2.5g carbs, 1g fat
-Peanuts, 1/4 oz: 40 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 538 calories, 41.08g protein, 53.5g carbs, 14.9g fat

Meal 4
-oatmeal, .9375 cup: 281 calories, 9.4g protein, 50.6g carbs, 4.7g fat
-Chicken, 5oz.: 167 calories, 35g protein, 0g carbs 1.67g fat
-1 tsp olive oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
SUBTOTALS: 488 calories, 44.4g protein, 50.6g carbs, 11g fat

Meal 5
-1.5 tsp. Olive oil: 60 calories, 0g protein, 0g carbs, 7g fat
-1/4 cup Tomato sauce: 15 calories, 0g protein, 4g carbs, 0g fat
-4oz. Broccoli: 40 calories, 3.2g protein, 7.5g carbs, .4g fat
-1/2 oz. FF cheese: 22.5 calories. 4.5g protein, 1g carb, 0g fat
-1.2oz. Salmon: 50 calories, 6.5g protein, 0g carbs, 2.7g fat
-3/4 can tuna: 94 calories, 20.63g protein, .75g carbs, 1.9g fat
-Yams, 3.25 oz: 107 calories, 1.4g protein, 25.5g carbs, 0.1g fat
SUBTOTALS: 388.5 Calories, 36.23g protein, 38.75g carbs, 12.3g fat

Meal 6
-2 whole egg: 140 calories, 12g protein, 2g carbs, 9g fat
-1/4 can tuna: 31 calories, 6.9g protein, .25g carbs, 0.63g fat
-5oz. Broccoli: 50 calories, 4g protein, 9.4g carbs, .5g fat
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
SUBTOTALS: 321 calories, 36.6g protein, 17.65 carbs, 14.03g fat

TOTALS: 3207.5 calories, 294.91g protein, 332.7g carbs, 76.08g fat = 3195.16
36.92% protein 41.65% carbs 21.43% fat

Moderate Carb days

Pre workout
-Protein powder, 1 scoops: 90 calories, 17g protein, 2g carbs, 1.5g fat
-oatmeal, 1/2 cup: 150 calories, 5g protein, 27g carbs, 2.5 1.67g fat
-2.2oz Banana: 55 calories, .6g protein, 13.75 g carbs, 0.25g fat
SUBTOTALS: 295 calories, 22.6 protein, 42.75g carbs, 4.25g fat

Meal 1 (post workout)
-4oz Banana: 100 calories, 1.1g protein, 25 g carbs, 0.45g fat
-oatmeal, 1/2 cup: 150 calories, 5g protein, 27g carbs, 2.5g fat
-1tbsp oatmeal: 19 calories, 0.6g protein, 3.4g carbs, 0.3g fat
-Protein powder, 1.5 scoops: 135 calories, 25.5g protein, 3g carbs, 2.25g fat
-Fat free milk, 1 cup: 90 calories, 8 g protein, 13carbs, 0g fat
-2.5 oz. Steak: 142 calories, 25g protein, 0 carbs, 4 fat
SUBTOTALS: 636 calories, 65.2g protein, 71.4carbs, 9.65g fat

Meal 2
-Cottage cheese, 3/4 cup: 150calories, 22.5g protein, 9g carbs, 2.25g fat
-oatmeal, .875 cup: 263 calories, 8.75g protein, 47.25g carbs, 4.4g fat
-chopped spinach 3oz.: 30 calories, 2g protein, 3g carbs, 0g fat
-Peanuts, 0.25 oz: 40 calories, 1.75g protein, 1.5g carbs, 3.5g fat
-4 egg whites: 68 calories, 14.4g protein, 0.8g carbs, 0.4g fat
SUBTOTALS: 551 calories, 49.4g protein, 61.45g carbs, 10.25g fat

Meal 3
-Whole wheat bread, 1 pieces: 100 calories, 4g protein, 18g carbs, 1.5g fat
-oatmeal, .583 cup: 175 calories, 5.83g protein, 31.5g carbs, 2.9g fat
-steak , 3.5 oz: 198 calories, 28g protein, 0 carbs, 6g fat
-hummus, 1 tbsp: 25 calories, 1.5g protein, 2.5g carbs, 1g fat
-Peanuts, 1/4 oz: 40 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 538 calories, 41.08g protein, 53.5g carbs, 14.9g fat

Meal 4
-Cottage cheese, 1/4 cup: 50 calories, 7.5g protein, 3g carbs, 0.75g fat
-Egg substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-2/3 tbsp, natural PB: 67 calories, 3g protein, 2g carbs, 5.33g fat
-broccoli, 3.5 oz: 34 calories, 2.8g protein, 6.6g carbs, 0.8g fat
-1 tsp. Olive oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
SUBTOTALS: 351 calories, 37.3g protein, 15.6gcarbs , 16.5g fat

Meal 5
-1 tsp. Olive oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-1/4 cup Tomato sauce: 15 calories, 0g protein, 4g carbs, 0g fat
-5oz. Broccoli: 50 calories, 4g protein, 9.4g carbs, .5g fat
-1/2 oz. FF cheese: 22.5 calories. 4.5g protein, 1g carb, 0g fat
-1.2oz. Salmon: 50 calories, 6.5g protein, 0g carbs, 2.7g fat
-1 can tuna: 125 calories, 27.5g protein, 1g carbs, 2.5g fat
-SUBTOTALS: 302.5 Calories, 42.5g protein, 15.4g carbs, 10.37g fat

Meal 6
-2 whole egg: 140 calories, 12g protein, 2g carbs, 9g fat
-1/4 can tuna: 31 calories, 6.9g protein, .25g carbs, 0.63g fat
-4oz. Broccoli: 40 calories, 3.2g protein, 7.5g carbs, .4g fat
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
SUBTOTALS: 311 calories, 35.8g protein, 17.65 carbs, 14.03g fat

TOTALS: 2984.5 calories, 293.88g protein, 277.75g carbs, 79.95g fat = 3006.07
39.10% protein 36.96% carbs 23.94% fat

Low Carb Days
Meal 1
-oatmeal, .75 cup: 225 calories, 7.5g protein, 40.5g carbs, 3.75
-2/3 tbsp, natural PB: 67 calories, 3g protein, 2g carbs, 5.33g fat
-Protein powder, 1 scoops: 90 calories, 17g protein, 2g carbs, 1.5g fat
-4 oz. Chicken breast: 133 calories, 28 g protein, 0 carbs, 1.33 fat
SUBTOTALS: 512 calories, 55.5g protein, 44.5g carbs, 12.91g fat

Meal 2
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
-oatmeal, 4/16 cup: 75 calories, 2.25g protein, 13.5g carbs, 1.25g fat
-chopped spinach 3oz.: 30 calories, 2g protein, 3g carbs, 0g fat
-Peanuts, 1 oz: 160 calories, 7g protein, 6g carbs, 14g fat
-5 egg whites: 85 calories, 14.4g protein, 1.0g carbs, 0.5g fat
SUBTOTALS: 450 calories, 40.65g protein, 29.5g carbs, 17.25g fat

Meal 3
-Whole wheat bread, 1 pieces: 100 calories, 4g protein, 18g carbs, 1.5g fat
-4oz. Steak: 228 calories, 40g protein, 0g carbs, 7g fat
-hummus, 1 tbsp: 25 calories, 1g protein, 2.5g carbs, 1.5g fat
-Peanuts, 1/2 oz: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 433 calories, 48.5g protein, 23.5g carbs, 17g fat

Meal 4
-Cottage cheese, 1/4 cup: 50 calories, 7.5g protein, 3g carbs, 0.75g fat
-Egg substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-2/3 tbsp, natural PB: 67 calories, 3g protein, 2g carbs, 5.33g fat
-broccoli, 3.5 oz: 34 calories, 2.8g protein, 6.6g carbs, 0.8g fat
-1 tsp. Olive oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
SUBTOTALS: 351 calories, 37.3g protein, 15.6gcarbs , 16.5g fat

Meal 5
-2 tsp. Olive oil: 80 calories, 0g protein, 0g carbs, 9.33g fat
-1/4 cup Tomato sauce: 15 calories, 0g protein, 4g carbs, 0g fat
-5oz. Broccoli: 50 calories, 4g protein, 9.4g carbs, .5g fat
-1/2 oz. FF cheese: 22.5 calories. 4.5g protein, 1g carb, 0g fat
-1.2oz. Salmon: 50 calories, 6.5g protein, 0g carbs, 2.7g fat
-1 can tuna: 125 calories, 27.5g protein, 1g carbs, 2.5g fat
-SUBTOTALS: 342.5 Calories, 42.5g protein, 15.4g carbs, 15.03g fat

Meal 6
-2 whole egg: 140 calories, 12g protein, 2g carbs, 9g fat
-1/4 can tuna: 31 calories, 6.9g protein, .25g carbs, 0.63g fat
-3oz. Broccoli: 30 calories, 2.4g protein, 5.6g carbs, .3g fat
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
SUBTOTALS: 301 calories, 36.3g protein, 13.85 carbs, 9.26g fat
2398
TOTALS: 2392 calories, 260.75 protein, 142.35g carbs, 86.95g fat = 2394.95
43.55% protein 23.78% carbs 32.68% fat

7

[quote]Cephalic_Carnage wrote:
How have your weights progressed since you started having problems ?[/quote]

Yeah, something has to have changed. Otherwise you’re a madman. Training and regressing just doesn’t add up. I would, no matter what is the outcome, put the calipers in the drawer. Especially if you’re the one doing the measuring.

8

[quote]Airtruth wrote:
No way to tell without pictures.

Are you saying you weighed more in January then before you started your bulk? or that you haven’t gained any weight in 7 weeks?

Like I said before there is no way to tell without pictures but it’s possible you could’ve lossed fat since January. People tend to lose a little arm size when they lose fat. It also depends on your program, if you’ve been doing leg work and body work it may be time to start thinking about your limbs more in your program.[/quote]

i can get pics but i can tell you now im skinny (but gain fat easily). i’m 6ft and 156lb at 13% bf or so

[quote]Cephalic_Carnage wrote:
How have your weights progressed since you started having problems ?[/quote]

well it’s somewhat hard to tell. in the last 6 weeks i had an upper and lower day and each of those times i did a subsequent workout i progressed and added weight. i didnt start with failure in the first workout so it’s not like i coudlnt have gone heavier but i did add weight each workout.

about me losing fat since january, no. (i dont want to get into all the past stuff but in january/end of december i ended a cut and then did a 10 week bulk which went horribly for some reason, anyway i did a cut to get rid of what happened in the 10 week “bulk” and the last 7 weeks i’ve done another bulk which according to the calipers have been much more successful but i feel like i look worse and my measurements for arms havent gone up at all and calves which is my biggest problem have gone down to 14in. relaxed!)

9

[quote]TheDudeAbides wrote:
Cephalic_Carnage wrote:
How have your weights progressed since you started having problems ?

Yeah, something has to have changed. Otherwise you’re a madman. Training and regressing just doesn’t add up. I would, no matter what is the outcome, put the calipers in the drawer. Especially if you’re the one doing the measuring.[/quote]

i may stop using the calipers but then im just focusing on weight and will think im doing well if i add loads of fat. i am progressing in weights but maybe not enough? i usually start a bit below failure and add weight each subsequent workout but when i think about a certain rep max im probably not much (if any) stronger than before. still workouts that are hard, say last week, i add 5lb. on the big lifts this week and progress so i dont know whats wrong. i would think diet too but my diet has always been really good…now while im here its suffering somewhat but i’m still keeping in lots of meat/protein, veggies, and carbs at the right times

                    thanks again to anyone who's helping
10

pics now wouldn’t say much. I meant for yourself pictures from january compared to pictures to now. If your going to take this seriuosly you may just want to take a picture before you start any new routine or diet so you know what changes if any are actually being made. Otherwise you will always be going by what your perception is of yourself. And unless its a drastic change you will never see it.

11

[quote]Airtruth wrote:
pics now wouldn’t say much. I meant for yourself pictures from january compared to pictures to now. If your going to take this seriuosly you may just want to take a picture before you start any new routine or diet so you know what changes if any are actually being made. Otherwise you will always be going by what your perception is of yourself. And unless its a drastic change you will never see it.[/quote]

i do take pics but generally theres not that much change where i would be able to see a significant increase in muscle, just getting less lean as i bulk. either way does it seem like i’m doing something wrong, maybe with training? i mean i like to see that im gaining on the scale but my measurements are all worse from the last time i was this weight. it’s so unmotivating to see myself work hard and eat right for 6 full months and be worse than i was before

12

[quote]David1991 wrote:
Airtruth wrote:
No way to tell without pictures.

Are you saying you weighed more in January then before you started your bulk? or that you haven’t gained any weight in 7 weeks?

Like I said before there is no way to tell without pictures but it’s possible you could’ve lossed fat since January. People tend to lose a little arm size when they lose fat. It also depends on your program, if you’ve been doing leg work and body work it may be time to start thinking about your limbs more in your program.

i can get pics but i can tell you now im skinny (but gain fat easily). i’m 6ft and 156lb at 13% bf or so

Cephalic_Carnage wrote:
How have your weights progressed since you started having problems ?

well it’s somewhat hard to tell. in the last 6 weeks i had an upper and lower day and each of those times i did a subsequent workout i progressed and added weight. i didnt start with failure in the first workout so it’s not like i coudlnt have gone heavier but i did add weight each workout.

about me losing fat since january, no. (i dont want to get into all the past stuff but in january/end of december i ended a cut and then did a 10 week bulk which went horribly for some reason, anyway i did a cut to get rid of what happened in the 10 week “bulk” and the last 7 weeks i’ve done another bulk which according to the calipers have been much more successful but i feel like i look worse and my measurements for arms havent gone up at all and calves which is my biggest problem have gone down to 14in. relaxed!)[/quote]

This is why I think that beginners should do a regimen where progress is easier to determine…

Why don’t you try to get your BF to 16-20% (roughly), then keep it that way throughout your bulk.
That’s not “fat” and you can diet down to 12-15% without all that much effort.

If your weights and LBM don’t go up then, well, congratulations to you
for finding a thus far undocumented disease :wink:

And post some pictures perhaps.

13

[quote]David1991 wrote:
TheDudeAbides wrote:
Cephalic_Carnage wrote:
How have your weights progressed since you started having problems ?

Yeah, something has to have changed. Otherwise you’re a madman. Training and regressing just doesn’t add up. I would, no matter what is the outcome, put the calipers in the drawer. Especially if you’re the one doing the measuring.

i may stop using the calipers but then im just focusing on weight and will think im doing well if i add loads of fat. i am progressing in weights but maybe not enough? i usually start a bit below failure and add weight each subsequent workout but when i think about a certain rep max im probably not much (if any) stronger than before. still workouts that are hard, say last week, i add 5lb. on the big lifts this week and progress so i dont know whats wrong. i would think diet too but my diet has always been really good…now while im here its suffering somewhat but i’m still keeping in lots of meat/protein, veggies, and carbs at the right times

                    thanks again to anyone who's helping[/quote]

What was that training program of yours again?
Does it train the muscles that are decreasing in size directly ?
I’m guessing it doesn’t ?

Don’t worry, we’ll find out what’s wrong.

14

Personally I would raise your protein and cut back on the carbs. You may even consider RAISING your total calories. Your protein could be at 2g/lbbw. Protein has a higher thermic effect and this should preserve muscle/ make it possible to gain while leaning out and tightening up.

I would have the carbs around .85grams/lb lbm and fats at 1/2Gram /lbbw with the bulk of the fat coming from healthy fats (read: fishoils) try this for a couple of weeks and also raise your fluid intake (minimum of .8oz/lbbw). I won’t comment on the supps at this point as I fel a solid nutrition program should help you most at this point. Good luck and keep us posted.

15

Dave,

Don’t take this wrong but at 6’ and 150ish you are a beginner. On your first bulk you will probably get subpar results. First, beginners have a hard time feeling the muscle which often results in sloppy reps in poor form resulting in poor results. Another problem is excericse selection. Some people just love their flat bench and will get hercules chests from it while others need an incline or will go dumbells. Some deadlift and some squat for legs. Others do both-- point is we all have our “pet” lifts that we know will deliver but one mans gold may be another’s garbage. You also don’t know what works well for you at this point. Some people will grow like weeds on 5x5, some 4x12, others will overtrain with GVT and some will pack on incredible weight in a short span. This is a game which you are new to: don’t expect to nail it the first time.

Take care.

16

[quote]laroyal wrote:
Personally I would raise your protein and cut back on the carbs. You may even consider RAISING your total calories. Your protein could be at 2g/lbbw. Protein has a higher thermic effect and this should preserve muscle/ make it possible to gain while leaning out and tightening up.

I would have the carbs around .85grams/lb lbm and fats at 1/2Gram /lbbw with the bulk of the fat coming from healthy fats (read: fishoils) try this for a couple of weeks and also raise your fluid intake (minimum of .8oz/lbbw). I won’t comment on the supps at this point as I fel a solid nutrition program should help you most at this point. Good luck and keep us posted.[/quote]

I agree with this 100%. 3,000 isn’t going to get you results that you’re looking for. Like laroyal said, up the protein, and put at least around 1,000 more calories in your body every day. Don’t worry about being so restrictive on your food choices if you can’t meet your daily quotas.

17

[quote]Cephalic_Carnage wrote:
This is why I think that beginners should do a regimen where progress is easier to determine…

Why don’t you try to get your BF to 16-20% (roughly), then keep it that way throughout your bulk.
That’s not “fat” and you can diet down to 12-15% without all that much effort.

If your weights and LBM don’t go up then, well, congratulations to you
for finding a thus far undocumented disease :wink:

And post some pictures perhaps.[/quote]

well i really dont like to go over 16%. i get man boobs lol and just look bad, i do this to look good so that wouldnt make much sense. plus the lower your bodyfat is the more of what you gain is LBM instead of fat

[quote]Cephalic_Carnage wrote:

What was that training program of yours again?
Does it train the muscles that are decreasing in size directly ?
I’m guessing it doesn’t ?

Don’t worry, we’ll find out what’s wrong.

[/quote]

NROL, mainly just compound exercises so your right not much direct work. since i started NROL H-2 last week i’ve been doing calf work 2x a week (so 2x total so far) and one upper day has dips (tri emphasis) and the other has bicep curls. its only been a week and they started to shrink down right around when i stopped doing more isolation for them (february or so) but i dont know if its a direct correlation because it was just “around” that time. could be though. ugh i cant believe my calves are down to 14in. or less

[quote]laroyal wrote:
Personally I would raise your protein and cut back on the carbs. You may even consider RAISING your total calories. Your protein could be at 2g/lbbw. Protein has a higher thermic effect and this should preserve muscle/ make it possible to gain while leaning out and tightening up. I would have the carbs around .85grams/lb lbm and fats at 1/2Gram /lbbw with the bulk of the fat coming from healthy fats (read: fishoils) try this for a couple of weeks and also raise your fluid intake (minimum of .8oz/lbbw). I won’t comment on the supps at this point as I fel a solid nutrition program should help you most at this point. Good luck and keep us posted.[/quote]

well at 156 i’m pretty close to 2g protein per pound of bw, i was getting roughly 275g on average in my past diet and i couldnt say exactly how much im taking in now…85g of carbs per lb. of LBM would give me 116g a day which is probably about what im getting now. yesterday i’d say i got about 90g or so between pre/post workout with some indirectly from nuts and cottage cheese. today i had probably about 70 pre/post workout and i guess some later today from veggies, nuts, and cottage cheese. (like i said i cant count exactly while im here but im keeping carbs in just my first meal/around workouts)

with fat, im probably getting much more than .5g per lb. of bw right now with the meat and what not. but if i ddi 2g of protein, .85g of carbs and .5g of fat that would only give me 2387 calories which is roughly what my old low carb day was (and with that i lost weight during my week off with no exercise). so how would i adjust that for 3000 calories or so? higher fat? cause thats basically where im at now lol

18

[quote]SSC wrote:
laroyal wrote:
Personally I would raise your protein and cut back on the carbs. You may even consider RAISING your total calories. Your protein could be at 2g/lbbw. Protein has a higher thermic effect and this should preserve muscle/ make it possible to gain while leaning out and tightening up.

I would have the carbs around .85grams/lb lbm and fats at 1/2Gram /lbbw with the bulk of the fat coming from healthy fats (read: fishoils) try this for a couple of weeks and also raise your fluid intake (minimum of .8oz/lbbw). I won’t comment on the supps at this point as I fel a solid nutrition program should help you most at this point. Good luck and keep us posted.

I agree with this 100%. 3,000 isn’t going to get you results that you’re looking for. Like laroyal said, up the protein, and put at least around 1,000 more calories in your body every day. Don’t worry about being so restrictive on your food choices if you can’t meet your daily quotas.[/quote]

i can easily eat enough lol, his recommendation actually put me too low in calories lol, around 2400. im basically doing what he suggests though…high protein, carbs peri-workout, and good fats (well for the msot part while im here)

[quote]hexx wrote:
Dave,

Don’t take this wrong but at 6’ and 150ish you are a beginner. On your first bulk you will probably get subpar results. First, beginners have a hard time feeling the muscle which often results in sloppy reps in poor form resulting in poor results. Another problem is excericse selection. Some people just love their flat bench and will get hercules chests from it while others need an incline or will go dumbells. Some deadlift and some squat for legs. Others do both-- point is we all have our “pet” lifts that we know will deliver but one mans gold may be another’s garbage. You also don’t know what works well for you at this point. Some people will grow like weeds on 5x5, some 4x12, others will overtrain with GVT and some will pack on incredible weight in a short span. This is a game which you are new to: don’t expect to nail it the first time.

Take care. [/quote]

i agree im a beginner but i used to be 171 and have trained for 2 years. i have tons to learn and i do understand what you mean but still i dont get what my problem is. i make sure to execute the exercises with proper form, i get a good amount of rest and choose good exercises. i mean i made this original post because of how ive been looking and after measuring my calves seeing that they’re smaller but really thinking about it i havent made significant progress and even though the calipers say otherwise i seem to only have regressed.

19

hard time finding a partner? you need competition to motivate you to hit the weights harder.

Has your stomach size went down?

20

I have never in my life…

This is 10,000x more complicated than it needs to be.

Jesus, in this case - i would seriously say, you gotta stop reading! You seem to be confusing yourself with the information overload.

You have read so many conflicting workouts and diets, you have lost all reason.

Basics… back to basics… jesus man.

i feel for you, as annoying as you are, i feel for you. You are almost TOO bright for your own good - there is nothing wrong with simple.