Weight gain

[JPPT1974]

In addition to trying to workout at least five times a week, another secret is that I only eat one meal a day! Except for on the weekends!

[onmyown]

18 hours ago, JPPT1974 said:

In addition to trying to workout at least five times a week, another secret is that I only eat one meal a day! Except for on the weekends!

Unless you eat a calorie surplus you will NOT gain muscle, period. 
 

Intermitting fasting is a losing weight or maintain technique that can work well given your macros and micros are in check.

It is not a good method to gain muscle.

[SmokinwithWilly]

Instead of starting a new topic, I'll ask in this one. I'm working on losing weight so I need to replace my electrolytes, but I'm having difficulty finding a supplement that isn't packed with calories or isn't loaded with artificial sweeteners. I've tried a few different ones, but haven't really noticed any difference. I work outside a lot and sweat a lot so I tend to lose a lot through sweat and trying to stay hydrated. Any suggestions for something that actually noticeably works? Amazon is my friend. 

[Captroop]

On 1/18/2020 at 2:14 PM, cardiackat88. said:

Big question is, how tall are you?

6'3 or 6'4 depending on the particular convenience store. 

[PanthersBigD]

On 1/20/2020 at 2:06 PM, SmokinwithWilly said:

Instead of starting a new topic, I'll ask in this one. I'm working on losing weight so I need to replace my electrolytes, but I'm having difficulty finding a supplement that isn't packed with calories or isn't loaded with artificial sweeteners. I've tried a few different ones, but haven't really noticed any difference. I work outside a lot and sweat a lot so I tend to lose a lot through sweat and trying to stay hydrated. Any suggestions for something that actually noticeably works? Amazon is my friend. 

https://www.amazon.com/Elete-Refill-Electrolyte-Bottle-18-3-Ounce/dp/B004N99XZ2

We usually load up on this(tsp in 32 oz water) before long runs. If you're looking for something to effectively replace your electrolytes with no additives, this is probably your best bet. It adds a slightly saline taste to whatever you add it to, but it's not unpalatable. 

[PurityControl]

On 1/20/2020 at 11:06 AM, SmokinwithWilly said:

Instead of starting a new topic, I'll ask in this one. I'm working on losing weight so I need to replace my electrolytes, but I'm having difficulty finding a supplement that isn't packed with calories or isn't loaded with artificial sweeteners. I've tried a few different ones, but haven't really noticed any difference. I work outside a lot and sweat a lot so I tend to lose a lot through sweat and trying to stay hydrated. Any suggestions for something that actually noticeably works? Amazon is my friend. 

When I'm doing a long endurance bike ride or difficult climb I'll use a product called

Trace Minerals 40,000 Volts Electrolyte Concentrate

https://traceminerals.com/40000-volts/

Helps prevent cramping, and I feel i don't have to drink as much water which can cause bloating. 

 

 

 

[Mister]

Stop eating so much and you will lose weight . No mystery buddy . Eat lean ground beef boiled eggs and protein shakes made with water and I bet by the summer comes you will be lean 

[Ja Rhule]

I’m down to 193lbs... I lost 20lbs in 1 month by completely cutting out booze and sweets.

[PurityControl]

18 hours ago, Ja Rhule said:

I’m down to 193lbs... I lost 20lbs in 1 month by completely cutting out booze and sweets.

Yeah I need to stop drinking for at least 30days, I'm curious to exactly how much booze weight I'm carrying, I would guess 10lbs  I should be 188-190.

Football is over Feb seems like a good month to try it. 

 

[MountaineerChemist10]

1 hour ago, PurityControl said:

Yeah I need to stop drinking for at least 30days, I'm curious to exactly how much booze weight I'm carrying, I would guess 10lbs  I should be 188-190.

Football is over Feb seems like a good month to try it. 

 

I used to weigh 175. Cut back on alcohol for a while, went down to 170. Then cut back completely on alcohol & sodium; went down to 166. Just need to cut back on fast food & take-outs now.

So yeah, at least 10 lbs.

[PurityControl]

17 minutes ago, MountaineerChemist10 said:

I used to weigh 175. Cut back on alcohol for a while, went down to 170. Then cut back completely on alcohol & sodium; went down to 166. Just need to cut back on fast food & take-outs now.

So yeah, at least 10 lbs.

Yeah I eat clean otherwise, Booze is my only Vice

[MountaineerChemist10]

On 2/7/2020 at 4:13 PM, PurityControl said:

Yeah I eat clean otherwise, Booze is my only Vice

I hear ya. The only time I drink beer nowadays is when on a date, or i'm out with friends. I don't drink on weekdays, and watch what I drink on Friday/Saturday nights since I go weightlifting with my old collegiate on weekend mornings. Nowadays, the only time I drink is Friday nights (karaoke night) or Saturdays (football season tailgating). That's pretty much it.

[SmokinwithWilly]

On 12/2/2019 at 2:31 PM, onmyown said:

First thing to do is actually listen to me. Pretty sure we’ve talked about this before and it was like talking to a wall. Or maybe that was MadHatter...

Asking how do you lose weight and gain muscle makes is like asking how can you go swimming but not get wet. Makes no sense. Muscle IS weight and requires calories. 

Now I’ll quickly, without getting completely into it say it is possible to lose fat while growing muscle at the same time but it’s so much work to put in eating and know your body it’s a waste of time. Most people don’t have that kind of time. 

You gain or you lose or you maintain. There is no in between. More reps burn more calories but calories are needed to build muscles. So which are you doing? Building muscles or losing weight? 

You need a regimen and it’s going to be a process. Muscle building requires excess calories. But how much? That’s extremely hard to pinpoint and usually only body builders who have detonated their life to it know the exact number for their specific body, making it possibly for them to build muscle at the same time as losing weight but even then it’s not as effective. It just isn’t. I’ll go over the process im very general terms: 

If you want to gain muscle you need to lower the reps (form your 50) to like 6-15 and up the weight, high intensity,  work out hard as hell and increase calorie intake. If 2000 is to maintain then you should eat 2300-2500 after a solid 60-90 minute weight lifting session. Make sure to eat .5-1g per lb body weight your weight in protein with healthy fats and some good carbs. Look up portions online and remember everyone is different it’ll take a while to tailor it. The best measure? Hormones aka how you FEEL. Don’t add cardio for weight purposes but if you add a little for strengthening lung endurance that’s fine.

Do this for minimum 3-4 months. Some people do it longer. I like 12 months but I know my body and what I’m gaining. Whatever you chose there’s no wrong number. A lot of people bulk all year except summer months.

Now slim down. Trade the weights for cardio. Eat a calorie deficit. You will lose some of the muscle mass and strength you gained, that’s unavoidable, so the most important thing in this phase of deficit is to eat enough protein (same amount .5-1g per pound body weight) that will help you maintain as much muscle as possible. What you eat is much more important in this phase. You need strong discipline and quality foods only. If 2000 calories is your maintain number eat 2100-200 and burn 300-400 doing cardio and light weights putting you at a deficit. Also ok to throw in some light weights with cardio but don’t go hard with weight at all or it will hurt your preserves gains. DO NOT lose more than 2-3 lbs a week or risk eating away at muscle. This will be a process, the same as building.

After the extra body weight will melt slowly off you’ll begin to see your gains and differences. After you’re at your ideal weight it’s up to you what you want to do. Bulk back up for however long to add more muscle on so next time you shed fat you’ll be more defined or decide you’re happy and maintain.

Maintaining is simply eating what you burn. At this point just eat clean and split weights with cardio both with medium intensity. Watch your body and adjust diet accordingly.

Its really all about your diet vs. your output and learning your body. It took me 3.5 years to get where I want and know how to maintain it. Over that period I think I shed fat 3 times to see what was underneath and the fourth time I was very happy and now I just maintain, which in the end is about the food you eat.

You can always ‘just stay fit’ method which means you eat a little more as you lift weights and go at it day to day rather than a system. You won’t be the best you could be but you’ll be nice and fit and as long as you eat clean and have a good protein intake you’ll look fit and be in good shape but won’t grow muscle much or at all.

 

I've read your post and appreciate the knowledge but I have a couple questions. I'm a big guy 6'2" and I've been around 350 but Im really looking to take off a lot of fat and at the same time add some muscle but not get ripped. Basically I want to get in shape. My goal weight is 220, I used to be 175 as a teenager but I have a physical job and I'm going to need to carry some muscle.

My question is regarding my workout and diet. I take BCAAs before working out, 25g of protein shake after, 1600 calorie a day intake need 2700 to maintain. Very little carbs, it took a month to break my carb addiction, lots of green veg, healthy fats, lean protein, and fish. I drink about 80 -100 oz. of water a day. 

Workout consists of 30 min on bike, usually 10 miles random resistance, then 1 hour what I consider cardio strength training, upper body one day, lower the next. I have 15 exercises roughly I do for each. I do 2 sets of 12 with heavy, but not maxed weight, and a 3rd set at 1/3 lifting weight as many reps as I can go. 30 second break between sets. 

Is this a good way to go to achieve my goal? I'm only 10 days in but I absolutely love the way I'm feeling now and I have dropped some weight. I want to burn as much fat off as possible but not tank myself in the process so I cant keep it up.

 

[Grimm]

OP, I do not saee anyone mentioned that. But I'm not sure if you know that your body type matters. If you are skinny you should eat much more, someone already mentioned diet. three times a week split system with leg days on Fridays. Leg muscles really are the biggest, but what do you want? To gain some weight in muscles or to look bigger?