Need advice :(

xvikings
xvikings Posts: 6 Member
in Goal: Gaining Weight and Body Building

I went on my first cut/bulk across November 2021-April 2022 and was happy with my results. I started my cut at 153lbs, ended at 139 in February 202, and then bulked to about 153 by April. I had some body fat, but was happy with my muscle gains. Like my arms were big. I am 5'6", early 20s

Fast forward to September 2023, and I did something stupid. I began to lose weight, thinking I was "fat." I would cut calories by about 1000 per day during the week and indulge on weekends. I ended up losing weight down to about 130lbs, where I am today.

The problem is I have lost a ton of muscle. I basically have the same amount of fat that I did at 150, except none of the muscle. So I guess I'm skinny fat :/.

I want to get back to looking good. One issue is, I am so used to being in a huge deficit of 1000 cal per day Monday-Thursday, and then eating in surplus of 1000 each day from Friday-Sunday. This is awful for building muscle because a deficit of 1k each day during the week is to sharp to gain muscle, and a surplus of 1k each day on weekends is too much for muscle. However, it is nice to have treats on the weekend.

I do not want to rush into the process without a plan and proper guidance. So, that is why I am reaching out to all of you. I have some questions, but please feel free to add anything additional!

1. How much of a calorie surplus should I achieve, if one is necessary every day? Could I do something like a deficit of 200-300 during the weekdays, and surplus of like 700 during weekend days?

2. How many grams of protein per day?

3. How many days a week I should be lifting?

4. How does the fact that I have lifted in the past affect my circumstances, even though I have not really lifted much (if at all) since September 2023 and have lost muscle?
Tagged:

Replies

  • gwfield
    gwfield Posts: 1 Member
    1. Go back to maintenance cals for 2-4 weeks. Then to gain muscle, increase cals by 200-300 per day is all you need to lean gain, along with 3 to 4 days per week in the gym with a proper program e.g. Upper/Lower or Push Legs Pull.
    2. Protein is around 0.7 to 1 gram per pound of total body weight or 1.8 - 2.2g per KG. spread 3 to 4 times per day especially within 3-4 hours post work out.
    3. Depends on the program. Minimum is 2, for very slow results, 3-4 or more with adequate rest days depending on the program. E.G. Full body 2-3 non-consecutive days per week.
    4. You are likely a beginner I assume, or if having trained for a few years, you will gain back the same muscle level pretty quickly. Keys are proper nutrition, sleep more than 7 hours, a proper program and recovery.
  • sollyn23l2
    sollyn23l2 Posts: 1,788 Member
    gwfield wrote: »
    1. Go back to maintenance cals for 2-4 weeks. Then to gain muscle, increase cals by 200-300 per day is all you need to lean gain, along with 3 to 4 days per week in the gym with a proper program e.g. Upper/Lower or Push Legs Pull.
    2. Protein is around 0.7 to 1 gram per pound of total body weight or 1.8 - 2.2g per KG. spread 3 to 4 times per day especially within 3-4 hours post work out.
    3. Depends on the program. Minimum is 2, for very slow results, 3-4 or more with adequate rest days depending on the program. E.G. Full body 2-3 non-consecutive days per week.
    4. You are likely a beginner I assume, or if having trained for a few years, you will gain back the same muscle level pretty quickly. Keys are proper nutrition, sleep more than 7 hours, a proper program and recovery.

    Yep, agreed. This is some solid advice.
  • springlering62
    springlering62 Posts: 8,679 Member
    edited December 22
    My story- although we are all different, and I’m old enough to be your flippin’ grandma.

    I did exactly what you did. I lost a lot of weight, got excited, hired a trainer and started weight training, built muscle, felt “fat” and dropped even more, down to the very bottom of normal BMI.

    It was when my trainer sent me a photo from behind, with an abrupt message that if I didn’t stop dropping weight, she was dropping me, that I came to my senses.

    I had lost most the muscle we’d spent a year building. She busted me down to baby weights and started me over. It was humiliating, maddening, frustrating. But, she was 100% correct and only interested in doing what she felt was best for me.

    Everything said above was correct for me. It was easier to rebuild muscle the second time around, although it still required consistent work. It didn’t just grow like PopEye.

    I ate more (yay!) and put on about 20 intentional pounds. I’m still wearing almost all the clothes from 20 pounds lower, except a few that are too tight in thighs and biceps (not that they’re unsightly- you probably wouldn’t suspect I carried muscle unless I was in workout gear.)

    What wasn’t easier- and sometimes still isn’t- was resetting my brain from lose lose lose to gain/maintain (both weight and muscle).

    I have backed off going into the gym four times a week, due to arthritis. I train twice a week in the gym with a different trainer (also excellent and quick to call me out if she thinks I’m under-eating or over-exercising), do “muscle madness” (cardio weights) twice a week, along with lap swimming, power yoga, and lots of steps.

    Even doing less frequent and less free weights, I’m still retaining the muscle with the varied workouts.

    I’m going to hazard a guess that young you is probably very similar to old me, with similar “when to stop” issues regarding both weight loss and exercise. I finally made a (honest) list of everything I do during the week and gave it to my trainer. It’s hanging on my mirror. She crossed a bunch of stuff out and flatly told me I was doing too much.

    If you can afford a trainer, best money I’ve ever spent….when I found the good ones. I’ve had three that were awful awful and awful, and two stellar one. The advice and support they provide has been literally lifesaving.

    If you can’t afford a trainer, see if you can get in with a group who trains together and offers support to each other. We’ve got a couple small groups of 3-4 folks in our gym who do this. I can tell they look forward to working out together, but I also see them on their own, too.

    And you worrying about your arms being too big? I bet you were still able to wear girly clothes. And I bet there were a lot of gals looking and wishing they had your guns. The only clothes I haven’t been able to wear have frankly had pipecleaner sleeves.

Categories