Stuck!! Body transformation! Is it my diet?

raddop
raddop Posts: 1 Member
edited December 2024 in Health and Weight Loss
Background :(23yrs/Male) I started my weight loss journey at 110kg(242lbs) over a period of 1 year I managed to lose 45kgs(100lbs). From a chubby man, I went to becoming a skinny bony person to fix this new issue I have tried to gain some muscle over the past 6 months.

My diet and workout approaches have been different for these two phases of my transformation(as below) , but something must be wrong because of which I have failed to achieve my goal (lean muscular) , though I've seen some small visual gains in muscle , they don't seem to be significant, even in terms of strength, I've only upgraded by 10kgs(22lbs) on my bench press which at 52kgs(115lbs)/1rep max isn't really a lot after 6 months.

Workout:
During weight loss: 2 times a day / 1-hour sessions ( 40-50 mins light cardio (jogging,heavy bag or skipping) , 40-50 mins light weight training), 7 days a week
After weight loss: 1 time a day / ( 4 days a week 1.5 hours intensive cardio (soccer) followed by 30mins weight/strength training) + ( 2 days a week 1.5 hours of strength training ) + one off day

Diet :
During weight loss : 2 meals a day(high protein, fiber , low carbs, fats) ,NO milk, NO fruits, NO Sugar , NO cheat meals
After weight loss : 3 meals a day(high protein, fiber, vitamin, mild carbs , low fat), NO sugar , NO cheat meals additionally, I eat 2 apples, 4 bananas and have two glasses of milk. I also munch on a handful of roasted peanuts a day.

Past 6 Months : I've gained 2kg , waist dropped by 2' to 30, Very little visual muscle gains, abs slightly visible on a good day , +10kg on bench press, +2kgs on dumbbell curls.
I've tried to change my diet to increase my strength , but I've failed at doing so. I haven't put on much weight either but look a lot fatter(especially around the belly, lower back, chest) than what I was 6 months back yet my waistline has surprisingly dropped. I'm confused as to what is going wrong. Is it my diet ? Is milk making me fat? or is it the bananas? probably the peanuts? I seem to be swinging between skinny or chubby!

P.S-I apologize , as I have not mentioned my macros and calorie intake simply because in my current situation it is really hard to track every meal I consume, my entire weight loss journey has been based on approx calorie intake and making sure I have a clean diet.

Replies

  • cerise_noir
    cerise_noir Posts: 5,468 Member
    edited August 2016
    How many calories are you actually eating? Do you log your food? It doesn't look like you're eating very much at all to support muscle growth. There are no foods that cause fat gain. A calorie surplus (eating above maintenance) without heavy lifting causes fat gain For muscle gain, you must eat above your maintenance calories and lift heavy. Start a progressive heavy lifting program like Strong lifts 5x5 since the weights you're lifting now aren't going to be doing too much for packing on the muscle.
  • erickirb
    erickirb Posts: 12,297 Member
    edited August 2016
    sounds like you were overly aggressive on cals burned, during your weight loss and lost a lot of lean muscle... You should have been doing heavy weights during your weight loss in order to retain lean muscle.

    Are you you sure you bench is only 52KGs? or is that 52Kgs plus the bar... I ask as a 5'6" 135lb, 16 year old I was benching plates (135lbs) for 6-8 reps.

    I would suggest eating at maintenance, while getting high protein (120+ grams/day), and taking part in a progressive lifting program.

    I am assuming your "lack of progress" is two fold, diet and lifting program. Doing as much cardio (soccer) you are doing you are going to need a lot of cals to add muscle (probably well over 3,000 cals/day)

    What lifting program are you currently running?

    If you are not following a beginners tried tested and true program I suggest you check out Starting Strength, or strong lifts, if would be very difficult not to have progress on either of these programs.
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