Hi,

Well, what can I say; "Yet another critique my life, please" - plea.

I am 25 years old, about 175 cm tall and my weight is about 61 kg.
I am in pretty good shape already, training either MAs or weightlifting at least four times a week, and more if possible. Yet, even giving it time and conditioned protein doping ;) , I find that my physique isn't that impressive as it was when I was at the height of my kickboxing time, even though I train harder now than ever, taking care of my nutrition and always being there to fuckin' die.

Now, my question is, what would you advice me to do?
I am really torn between if this feeling is just because of my lack of patience,
or if my training concept (gaining weight) is maybe just wrong for a person of my physical conditions (rather short, naturally slender).
Could somebody please help me out with this?

Yours,

Rafe

Hi,

Well, what can I say; "Yet another critique my life, please" - plea.

I am 25 years old, about 175 cm tall and my weight is about 61 kg.
I am in pretty good shape already, training either MAs or weightlifting at least four times a week, and more if possible. Yet, even giving it time and conditioned protein doping ;) , I find that my physique isn't that impressive as it was when I was at the height of my kickboxing time, even though I train harder now than ever, taking care of my nutrition and always being there to fuckin' die.

Now, my question is, what would you advice me to do?
I am really torn between if this feeling is just because of my lack of patience,
or if my training concept (gaining weight) is maybe just wrong for a person of my physical conditions (rather short, naturally slender).
Could somebody please help me out with this?

Yours,

Rafe

first thoughts (not knowing details):
eat more (quality carbs/proteins/fats) ... adopt hypertrophy weight workout ... at least 1 gm protein per lb of bodyweight ... limit aerobic activity to minimum necessary for healthy cardio condition

I'd have to say post your diet. Not like "Hmm, I'd probably eat xyz", but like, an actual day in the life. Everything. Even what you drink (That part wasn't obvious to me, so I thought I'd throw it out there too).

Thank you very much!


eat more (quality carbs/proteins/fats)

Trying, but since I am either at home eating with my parents,
or out in town with just enough lunch money for some burgers, that's hard to control.


adopt hypertrophy weight workout

Done, but not sure if I am doing it right.
Working hard every time, and trying to vary.
Works well with the torso and the legs,but not so well with the abdominals.


at least 1 gm protein per lb of bodyweight

Done. Just bought a new product! :-) Relying on protein pills this time; easier to handle than shakes.


limit aerobic activity to minimum necessary for healthy cardio condition

Done.


I'd have to say post your diet. Not like "Hmm, I'd probably eat xyz", but like, an actual day in the life. Everything. Even what you drink (That part wasn't obvious to me, so I thought I'd throw it out there too).

Here it goes:

Breakfast: One glass of milk with cereals. Another glass of orange juice.

Lunch: When I am at home or have time to cook. Noodles, flesh, vegetables. Maybe
or some fruit afterwards.

Around 5 PM: Banana, or something light before training.

9 Evening meal: Depends. Usually no time do eat, and if I do, whatever is there.


Uuh, looks pretty bad, now that I list it that way. At least, the last few months I have finally learned to live without any kind of sweeties. No softdrinks at home, alcohol just when I go clubbing.

Thanks again for your help!

Rafe

...

Here it goes:

Breakfast: One glass of milk with cereals. Another glass of orange juice.

Lunch: When I am at home or have time to cook. Noodles, flesh, vegetables. Maybe
or some fruit afterwards.

Around 5 PM: Banana, or something light before training.

9 Evening meal: Depends. Usually no time do eat, and if I do, whatever is there.


Uuh, looks pretty bad, now that I list it that way. At least, the last few months I have finally learned to live without any kind of sweeties. No softdrinks at home, alcohol just when I go clubbing.

Thanks again for your help!

Rafe

I can see why you arent gaining weight ... you probably need to eat more. Keep off the sugar though.

Relying on protein pills this time; easier to handle than shakes.

Protein pills? How big are they, and how many do you take?

I use the Multipower Professional Double Protein Complex Egg-Potato Tabs. (Sorry, thought it was best to give full title/product description.)

First time I try, but find it ok until now. 120 pills per box, recommended 8 pills after training.

Comes in much handier than a shake, will maybe even stick to pills from now on.

I can see why you arent gaining weight ... you probably need to eat more. Keep off the sugar though.

Yeah, I have to eat and live more, well, in a normal way, I know. Being somewhat of a party animal surely limits my potential in every other field as well...

I am only recalling this but I thought El Macho said something about eating before going to sleep, you burn a lot of cal while sleeping so you might not cut the evening meal...
Also put in a few days of rest every now and then, I really underestimated that point.

I use the Multipower Professional Double Protein Complex Egg-Potato Tabs. (Sorry, thought it was best to give full title/product description.)

First time I try, but find it ok until now. 120 pills per box, recommended 8 pills after training.

Comes in much handier than a shake, will maybe even stick to pills from now on.

Im not familiar with the product, but its probably just an amino acid suplement. If you are trying to get your protein gram intake up this wont do it. My preference for protein is (in order of preference):

1) whole food (meat chicken eggwhite fish etc)
2) casein protein (milk) in the late evening and night.
3) whey protein supplement (right after working out)

1. Lift heavier weights for less reps. Use a weight you can lift about 4 times. 2. Vary your workout routine to cause muscle confusion. 3. Start your week (or cycle) with a real heavy leg workout. these are your largest muscles and exhausting htem will put you in an anabolic state for the rest of the week. 4. As you start to notice improvement increase your time between workouts, this seems counterintuitive but you grow while you are resting. Most people decrease their rest time when they start to see gains and overtrain themselves into injury. 5. Relax. Getting big, cut, ripped, etc ultimately is not that important. Being healthy and strong is.

First, find a good whey protein you- one you can tolerate drinking. I use Muscletech Nitro-tech Hardcore in the 'triple chocolate milk shake' flavor. It's freakin delicious. Take it right after any good work out with a glass of milk.

You need to eat more often. Breakfast-noon-5pm isn't gonna work. I eat every 2-3 hours.

You should be having a nice solid breakfast with some eggs, whole wheat, or something, then a mid-morning snack (granola, peanut butter sandwich, fish, whatever), a good hearty lunch with some vegetables, then an afternoon snack way before dinner. I generally eat a meal at 7:00am, 10:00am, 12:00pm, 3:00pm, dinner at 6:00pm, and then stuff my face before I fall asleep every night. For me, if I don't eat before I go to sleep then I wake up the next day a couple pounds lighter and stuffing my face was all for nothing.

When your parents go shopping, have them get good snacks so you can take them around with you. Granola bits, unsalted nuts, fruit, etc., and just eat all day long.

I use the Multipower Professional Double Protein Complex Egg-Potato Tabs. (Sorry, thought it was best to give full title/product description.)

First time I try, but find it ok until now. 120 pills per box, recommended 8 pills after training

I couldn't find that specific product on their site (it seems to be having technical problems), and their description of Amino Whey Tablets (http://www.multipoweruk.com/SportsFoodProductDetail.aspx?ProductID=42&ProductSectionID=4) doesn't include the serving size.

My homework assignment for you is this: Figure out how much protein (grams) there is in each tablet, how many tablets there are in a box (120, correct?) and how much the box cost (if you don't mind). Bonus marks for what kind of protein it is (based on the name, I'm going to guess egg albumin) and any other ingredients (potato has me scratching my head).

I couldn't find that specific product on their site (it seems to be having technical problems), and their description of Amino Whey Tablets (http://www.multipoweruk.com/SportsFoodProductDetail.aspx?ProductID=42&ProductSectionID=4) doesn't include the serving size.

My homework assignment for you is this: Figure out how much protein (grams) there is in each tablet, how many tablets there are in a box (120, correct?) and how much the box cost (if you don't mind). Bonus marks for what kind of protein it is (based on the name, I'm going to guess egg albumin) and any other ingredients (potato has me scratching my head).

probably a gram or two max per tablet. Its likely an amino acid supplement and NOT meant to help attain protein gram intake goals.

probably a gram or two max per tablet.

Yeah, unless they're horse pills.


Its likely an amino acid supplement and NOT meant to help attain protein gram intake goals.

See, I find that silly. Not you, but the supplement manufacturers who are trying to convince people that they should be paying out the nose for particular amino acids, rather than just topping up on proteins with an amino acid profile that includes them.

Yeah, unless they're horse pills.



See, I find that silly. Not you, but the supplement manufacturers who are trying to convince people that they should be paying out the nose for particular amino acids, rather than just topping up on proteins with an amino acid profile that includes them.

I do agree with you that if you are supplementing with a quality protein supplement (like ON Gold Standard Whey) further amino acid supplementation would be a waste of money (IMO).

Hopefully ThisIsSparta understands that he cannot effectively replace whey protein shake (powder) supplements with pills.