We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Workout intensity-not improving

jtaylor5546
jtaylor5546 Posts: 28 Member
edited November 2024 in Motivation and Support
A few years ago when I started really lifting heavily for the first time the gains and physical changes happened so fast it was encouraging. Now I go to the gym 4-5 days a week and lift (admittedly not as intensely as before) and see very little change and feel I am actually losing muscle because I don’t force 300g of protein down daily etc. I want to stay lean but I’d like to add a little muscle preferably with gaining as little fat as possible. Any suggestions?

Replies

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Some more information might be handy - your stats, what you are currently doing calorie wise (deficit, surplus, maintaining, no idea) etc...

    Are you following a progressive lifting program, or do you just go and do your own thing?
  • jtaylor5546
    jtaylor5546 Posts: 28 Member
    Right now I’m eating to maintain. I’m probably not getting the protein I need as it’s only like 100-120g per day and I weigh 170. I feel like I’m answering my own question...gaining muscle isn’t difficult conceptually. Eat plenty of protein and be at a caloric surplus and lift heavy. I think I got to the point I felt like I looked good enough and subconsciously relaxed some on the lifting (not going to failure) and cut back on the protein. I think my concern is wanting my cake and eat it too. I like the leanness I have now but want to add some muscle.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    jtaylor5546 wrote: »
    Right now I’m eating to maintain. I’m probably not getting the protein I need as it’s only like 100-120g per day and I weigh 170. I feel like I’m answering my own question...gaining muscle isn’t difficult conceptually. Eat plenty of protein and be at a caloric surplus and lift heavy. I think I got to the point I felt like I looked good enough and subconsciously relaxed some on the lifting (not going to failure) and cut back on the protein. I think my concern is wanting my cake and eat it too. I like the leanness I have now but want to add some muscle.

    Eat at a surplus - keeping it on the lower side will minimise fat gain - and find a progressive lifting program to follow. You don't have to go to failure all the time!
This discussion has been closed.

Categories