9 months, limited gains... Eat more? Help appreciated.

[MikeW]

Hi Guys,

Almost didn't post this thread as its a bit disappointing to reflect on my gains from the last 9 months. But I need some guidance so thought I'd put it out there.

Here's my first post in my log from January 2010:

Bodyweight 77kg
All 1rm not tested, but estimate at 110kg squat, 80kg bench, 120kg dead

Here's my first post on PPP from May 2010:

Bodyweight 77kg
1rm PPP Targets: 130kg squat, 90kg bench, 130kg deads

Here's my latest post on PPP from October 2010:

Bodyweight 77kg (measured yesterday)
1rm PPP Targets: 140kg squat, 100kg bench, 160kg deads
Current 1rm 130kg squat, 95kg bench, 147.5kg deads

So what have I achieved over the last 9 months?

Bodyweight: 0kg increase
Squats: 20kg increase
Bench: 15kg increase
Deads: 27.5kg increase
And a busted left shoulder from pushing too hard

I guess, when reading it like that, its not all that bad after all. I seem to have added some weight to all my lifts but I'm frustrated by the lack of bodymass to match it. I look much the same to be honest. Maybe slightly broader in the shoulders and thicker through the delts and my upper legs are maybe an inch larger in diameter and rock hard now. But my bodyweight hasn't moved a millimetre. I'm still wearing the same clothes as when I started.

I would really appreciate some expert guidance on what I should be doing differently, if anything. I've posted my diet up before at around 2200 calories a day. I might need to increase that if I'm going to get some serious growth. Another year gone and no closer to my 90kg size target, but at least the weights are slowly inching up even if they break me every now and again in the attempt.

I'm also thinking about seeing a hormone specialist, my test score at 17 and general lethargy might be something that needs to be addressed. I don't "wish" I was 18 again as I enjoy being 40 far too much, but a lot of this might well come easier if I had the body of an 18 year old...

Cheers,
Mike

 

[craze]

Not that i can really talk as i have been 88KG since starting and still sitting there 9 months later.......

But yes i think eat eat eat, i have recently started having more protein, nuts etc, 5 meals a day and 3 protein shakes.
From what i gather if you eat the basic foods and lots of it, you won't get fat. eg meat/chicken/veg/potato/rice

For the next 3 months i am eating like mad trying to get to 95-100KG then cut after.

 

[Paullie]

In Jan I was 80kg, Im 90kg now. what has worked for me is to not make my diet so scientific, i.e. I have no idea how many calories I eat. All I do is eat 6 times a day and make sure theres protein in each meal. Drink as much milk as I can, and no processed shit. And, heavy compounds ONLY. Rest well, get as much sleep as I can.

Compounds, eat, sleep.... worked for me.

 

[Paullie]

Also, I just checked your training log and noticed you are doing PPP. IMO still being a novice lifter, you need more volume. 10-20 rep squats for example.

 

[Sticky]

I'm kind of in the same spot mike. It all come down to the amount and type of food the we put in. I'd love to be 110kg and <15% but I'm just not dedicated/rich enough to eat that sort of food yet.

I just checked my journal too
5-3-2010
Squat 135
Bench 100
Dead 177.5
PP 75

11-5-2010
Squat 145
Bench 107.5
Deadlift 205

8-8-2010
Squat 155
Bench 110
Dead 220
PP 85

Not getting any bigger, but slowly getting stronger.
Posted via Mobile Device

 

[PTC]

Paulies approch is best

Whole chicken, whole eggs,whole milk, potatoes, fruit, vegetables, steak, fish, bacon, rice, nuts, olive oil etc

Eat lots 6 times a day.

Your strength progress is quite good Mike. It would be better if you ate more.

Everyones would

 

[dave]

Paullie gave you good advice.

But just to zero in in your problem: 2200 calories. I eat that much when I want to lose weight fast.

I think you know what you need to do
Posted via Mobile Device

 

[MikeW]

Markos (and others),

Thanks.

I've already downed 1.5ltr of milk today and will go load my shaker with another 500ml when I finish this post.

In that same period I've consumed 10kg of WPC powder, I know because I just ordered another 20kg bag which will turn up in the next few days. I've also consumed another 3kg of Micelar Cassein at nights.

I've eaten 6 meals a day with 30gm of protein in every meal. If its just a huge fruit and yoghurt meal then I add a WPC shake to it to ensure I get my protein. I come unstuck a bit on weekends as we're out and about a lot and my wife eats like a sparrow so doesn't feel hungry like I do when 10am comes around and I'm missing my mid-morning meal. When you're on the road its hard to find good meal options at short notice. I've been having those $2 sushi rolls when at the shops, about 3 for a snack when I can.

But agreed. I'll just eat more and when I'm full eat more again. I don't ever hardly feel full at present which can only suggest my body is signalling to eat more with the work I'm putting in.

Cheers,
Mike

 

[jonnie_sfw]

to get big you need to eat big PERIOD!

It also requires the same amount (if not more) discipline and commitment that you show towards your training.

Don't go out and make this harder than it needs to be. Start by adding 250cals per day to your maintenance (which by the sound of it is 2200). When you get to 78Kgs (hopefully 6-8 weeks) add another 250cals and so on, little by little you'll get to your desired weight.

 

[PTC]

From 5 year olds to 105 year olds, it doesnt matter, they still dont understand the concept of




FOOD

I talk about chicken, eggs, steak, milk, bacon, fish, you talk about f u c k i n g protein powders

 

[MikeW]

Also, I just checked your training log and noticed you are doing PPP. IMO still being a novice lifter, you need more volume. 10-20 rep squats for example.

Thanks Paullie,

So what would that achieve? Just checking... Not sure whether the high rep stuff would help with the body size gains. I know bodybuilders work in that 8-10 rep range but the PPP is targeting strength gains so has less high rep stuff, maxing at 5 reps in the early weeks.

I note you're still doing those 20 reppers too. Our lifts aren't that much different except for my weak bench so might have to do what you suggest.

I do miss the volume in my current PPP and was thinking of adding a 20 rep squat to my squat PPP day. I think my total volume yesterday (last link in OP) was still OK, but all in the 5-8 rep range.

But, I do LOVE PPP so am not going to ditch it. I've only been at it for 6 months and want to give it at least 2 years of solid effort before I start judging it.

Cheers,
Mike

 

[jonnie_sfw]

If you can try sipping on the protein shakes or milk so more of the protein is absorbed over a longer period of time.

I have a half shake between meal 1 and 2, 2 and 3, 3 and 4 and 4 and 5 and after dinner before my last meal at bedtime. ie 250ml milk and 15gms protein and sip on between the two meals.

 

[MikeW]

From 5 year olds to 105 year olds, it doesnt matter, they still dont understand the concept of




FOOD

I talk about chicken, eggs, steak, milk, bacon, fish, you talk about f u c k i n g protein powders

Markos,

I get that mate! I just know exactly how much of the powders I've consumed so threw it up as a reference. I've eaten heaps of food, good clean real food over that period too, 6 meals a day, but can't give you a number readily, that's all.

I'll eat more, got it.

Cheers,
Mike

 

[Kyle Aaron]

MikeW, if you are not thrown out of at least one "all you can eat" restaurant each month, you have failed to eat enough.

That is what it took for me to add 4kg in a month, and that is hardly a top result.

 

[jonnie_sfw]

I do miss the volume in my current PPP and was thinking of adding a 20 rep squat to my squat PPP day. I think my total volume yesterday (last link in OP) was still OK, but all in the 5-8 rep range.

Mike what you might like to consider is throwing in a 20rep/max rep squat SS after your last set of squats each squat workout. Along with a 9-12 rep SS after deads. I'm not familiar with the PPP protocol but I assume that it has a peak/max test session, so be sure to drop the SS when you get about 4 weeks out from that session.

 

[PTC]

lol..........PPP doesnt limit volume, far from it.

We do LOTS of assistance exercises and keep the reps over 10, Max, Alen and Dim are always whinging about the reps.

If your eating enough Mike, you wouldnt be able to drink all that powder, its a dead give away to a good listener with great powers of observation lol

 

[MikeW]

lol..........PPP doesnt limit volume, far from it.

We do LOTS of assistance exercises and keep the reps over 10, Max, Alen and Dim are always whinging about the reps.

If your eating enough Mike, you wouldnt be able to drink all that powder, its a dead give away to a good listener with great powers of observation lol

Thanks Markos,

That's why I threw this thread out there. The title probably gave away the fact that I figured I wasn't eating enough. Consciously going to concerntrate on eating more. Its bloody hard to eat that volume of food.

Today I've had:

Breakfast:

4 eggs, 2 rashers bacon, two pieces toast with natural peanut butter.
500ml milk

Morning snack:

Rockmelon, yoghurt, 100gm almonds
500ml milk

Later:
500ml milk

Lunch (eating now):

Spaghetti Bolognaise with pasta (large bowl I made up 1kg meat worth and froze in 5 portions)
500ml milk

Relentless. And I feel like I could eat more, certainly don't feel full.

Cheers,
Mike

PS And not one WPC shake today either...

 

[Paullie]

MikeW, my understanding, and from what I've read in Markos' newsletters. Squatting for example, exercises the big muscles in your body, which in turn release testosterone, which your body needs to build muscle. And in your case with a low T rating, this might actually help. I personally noticed that over the course of 9 months, I was growing more hair, everywhere. I never used to have much hair on my chest, two days ago, my wife waxed it off. lol.

 

[PTC]

Thats possibly the Sustanon Paullie lol

 

[unt0uchable]

I've gained close to 16kg in the past 9 months and attribute alot of it to the insane amount of milk I was drinking.