Lifting but making no gains...

Icy55

New Member
29 Mar 2015
17
3
3
32
Hello! I've been lifting for 2 months... However, my weight has been decreasing, but mostly from my muscle mass..

May I know how can I make gains? I've been taking at least 1lb of protein / lb of body weight... Is my total calories not enough?

I'm female, age 27, 158 cm, 47 kg
 

gosu_smurf

Senior Member
7 Jun 2011
1,419
324
138
Good nutrition, sufficient rest, and lift well (compound exercises, etc), u should be able to put on mass.

If you want faster gains, try bulking.
 

skywalk

New Member
19 May 2015
5
0
1
44
Hi Icy,

what is your current bodyfat % at? your goal is to bulk up by how much?
to gain weight, you should try to eat quality protein, with a bit of low glycemic index carbs, spaced out 4-6 times throughout the day. eat a handful of nuts and seeds as well for the healthy fat that they provide. 1g/lb protein is not enough for building....that's more of a maintenance amount. you might want to increase it to 1.5 or even 2g protein per pound of bodyweight.

be careful though..you don't want to put on fat weight. You want to put on lean, sexy muscle so don't eat indiscriminately! eat clean, increase your protein and clean carbs by about 500 calories per day and keep it there for a week.....then you can decide if you need to increase it more or stay the same, based on how much you're gaining.

Good luck and let me know if you have any questions :)
 

Icy55

New Member
29 Mar 2015
17
3
3
32
Hi Icy,

what is your current bodyfat % at? your goal is to bulk up by how much?
to gain weight, you should try to eat quality protein, with a bit of low glycemic index carbs, spaced out 4-6 times throughout the day. eat a handful of nuts and seeds as well for the healthy fat that they provide. 1g/lb protein is not enough for building....that's more of a maintenance amount. you might want to increase it to 1.5 or even 2g protein per pound of bodyweight.

be careful though..you don't want to put on fat weight. You want to put on lean, sexy muscle so don't eat indiscriminately! eat clean, increase your protein and clean carbs by about 500 calories per day and keep it there for a week.....then you can decide if you need to increase it more or stay the same, based on how much you're gaining.

Good luck and let me know if you have any questions :)
Hi i havent had an accurate measurement of body fat yet i've 2 types of readings

1. Handheld scanner: 9%
2. Tanita machine: 13.6 - 16.5%

As I'm a girl,i think if it's truly 9% body fat that is dangerously low.
Will you advise eating carbs for every meal? Even on off days? I am currently not counting calories / macros. So i am just eating more protein for my 3 main meals.
Probably hitting about 1700cals?
I try to hit the gym (weights) 3 times a week + 1 - 2 days cardio.

Breakfast:
30g Oatmeal + 0.5 cup almond milk + 2 - 3 egg whites (or half scoop protein powder) + 1 fruit + 1/2 handful of nuts
OR
2 slices wholemeal bread + turkey breast ham + 1 egg + lettuce & tomatoes + 1 cheese + 1 fruit

Mid afternoon Snack
1/2 handful of nuts / protein bar / fruit + yoghurt

Lunch and Dinner (about the same or whatever my family eats)
If i meal prep:

Protein: 150g - 200g Chicken breast / 150g - 200g fish
Carb: Sweet potatoes 150g - 180g OR Rice (0.5 cup - 1 cup)
2 - 3 servings of vegetables + 1 whole egg
If i dont meal prep:
Fish soup + half bowl of rice
1 cup rice + 2 -3 veg + 1 meat /fish + soup
After dinner i always include 2 fruits + yoghurt + 1/2 handful of nuts
If i am still feeling hungry, i will have another protein bar or whatever makes me full!
 

skywalk

New Member
19 May 2015
5
0
1
44
Hi i havent had an accurate measurement of body fat yet i've 2 types of readings

1. Handheld scanner: 9%
2. Tanita machine: 13.6 - 16.5%
these bioelectric impedance scales are notoriously inaccurate. Ideally, you get your trainer (who is trained in using skinfold callipers) to do a 5 or 7 site test. this would be more accurate. girls are usually in the 18-25% bodyfat range.

As I'm a girl,i think if it's truly 9% body fat that is dangerously low.
Will you advise eating carbs for every meal? Even on off days? I am currently not counting calories / macros. So i am just eating more protein for my 3 main meals.
Probably hitting about 1700cals?
I try to hit the gym (weights) 3 times a week + 1 - 2 days cardio.
i think 9% is not accurate so dont be too stressed about that number.
you're not eating enough. 3 meals a day is too little. try eating 4 or 5 meals a day, to get your minimum amount of protein, plus GOOD carbs. bread is bad carbs. Stick to whole foods, unprocessed, like potatoes, yam, sweet potatoes. no noodles, bread, etc.

Breakfast:
30g Oatmeal + 0.5 cup almond milk + 2 - 3 egg whites (or half scoop protein powder) + 1 fruit + 1/2 handful of nuts
OR
2 slices wholemeal bread + turkey breast ham + 1 egg + lettuce & tomatoes + 1 cheese + 1 fruit

Mid afternoon Snack
1/2 handful of nuts / protein bar / fruit + yoghurt

Lunch and Dinner (about the same or whatever my family eats)
If i meal prep:

Protein: 150g - 200g Chicken breast / 150g - 200g fish
Carb: Sweet potatoes 150g - 180g OR Rice (0.5 cup - 1 cup)
2 - 3 servings of vegetables + 1 whole egg
If i dont meal prep:
Fish soup + half bowl of rice
1 cup rice + 2 -3 veg + 1 meat /fish + soup
After dinner i always include 2 fruits + yoghurt + 1/2 handful of nuts
If i am still feeling hungry, i will have another protein bar or whatever makes me full!
your meal prep looks good!! be careful of eating yogurt. make sure you buy plain greek yogurt. the high fructose corn syrup or sugars that they add to sweeten can pile on the fat! and be cautious about protein bars. they're notoriously packed with carbs, or low quality protein like soy.
 

Icy55

New Member
29 Mar 2015
17
3
3
32
i think 9% is not accurate so dont be too stressed about that number. you're not eating enough. 3 meals a day is too little. try eating 4 or 5 meals a day, to get your minimum amount of protein, plus GOOD carbs. bread is bad carbs. Stick to whole foods, unprocessed, like potatoes, yam, sweet potatoes. no noodles, bread, etc.
Should i be eating same amount of carbs on both on and off days? How about carbs timing, should it be avoided for dinner? I read some sites, saying it should only be post -workout.
If 4- 5meals, what should my portion size be? Im always hungry, i find myself hungry even after my lunch, within 2 hrs. Am i eating enough?

For protein bars, i am eating quest bars, probably the best protein bars, 21g protein, 6g fats, net carbs less than 6g. No added sugar. :)