Gaining Weight!

surfboy

HI,

I recently started back at the gym, going the 3/4 times per week (depending on time) and now have a routine that has about 40 mins weights, doing the 2 different excercises for legs/arms/chest/trunk each, 25 mins threadmill, 20 mins on an arc trainer, and then 15 mins on a rower, followed by situps and then a cooldown.

I had a assessment (after about 6 or so weeks) yesterday. My body fat has dropped by 4%. And most of my measurements have dropped by a few cm's except my legs, which have gone up by 2 cms.

Yet I have put on about 1 - 2 lbs? I know muscle is heavier than fat, but I thought I would have dropped at least a little, or is this normal?

koneko

Might be useful if you post up details of your eating habits. What do you eat for brekkie/lunch/dinner/inbetweens each day?

surfboy

What do you eat for brekkie/lunch/dinner/inbetweens each day

Usually something like this:

Breakfast: Usually wheetabix and a cup of T.

Lunch: Usually roll (I get brown bread if I can). On the days that Im training I have dins at lunch, which can be anything from home cooked curry to Lasagna. Mojority of the time home made.

Dins on a normal evening, could be 1 or 2 potatoes with Beans (Usually microwave them), & some type of meat, (chicken or ham). Sometimes a sturfry, with chicken. After training if I've had my dins that day Ill have a samdo when I get home.

I try not to eat in the evenings, but sometimes have a 1 -2 pieces of toast with a cuppa later on.

So I dont think Im eating heaps of crap. (or am I?) I do have the very odd packet of chrisps, one every 2 or so weeks but that's all.

Thanks!

logic1

Muscle is alot heavier and denser than fat. If all your measurements are coming down and your bf% is coming down then that's a better indicator that you're getting leaner than the scales are.

Incidentally how did they measure your bf%? Calipers and 5 or 7 spot measurement?

If it's not someone who's skilled with the calipers and measures accurately the same positions each time then results can vary wildly.

It looks as if you've added mass to your legs, these being some of the largest muscles it is possible you made alot of gains there.

2lbs isn't really that much weight, was the weigh in first thing in the morning on an empty stomach each time? I can vary about 2kg from day to day in weight sometimes more.

.logic.

surfboy

Hi Logic,

They used a hand held gizmo to get the BF%. It's held out in front with streached arms and it give you the %. Also I did have the weigh-in in the evening, and had already had dins, so that may have had something to do with it also.

Not that I know, but I didnt think that muscle was 'that' much heavier than fat, thus the reason for the Q.

Thanks for the info!

logic1

surfboy wrote:

Hi Logic,

Not that I know, but I didnt think that muscle was 'that' much heavier than fat, thus the reason for the Q.

Thanks for the info!

Sounds like an ultrasound or tomography measurement. Not all that accurate. Skin fold measurement by calipers is much better.

And technically muscle isn't heavier than fat as a pound of muscle will weigh the same as a pound of fat but muscle is alot denser than fat. Muscle will take up approx. 20% less volume than the same amount of fat so if you think about it technically you could lose 20% off your whole body size and remain the same weight

Just stick with the training and at the end of the day the mirror is the ultimate judge.

.logic.

seamus

logic1 wrote:

And technically muscle isn't heavier than fat as a pound of muscle will weigh the same as a pound of fat

Heh.

Don't worry, we know what you meant.

Guvnor

Last night I was 18st7 this morning I was 17st13 - weight fluctuates a lot depending on fluids mainly. Drink a gallon or two of water and you'll see what I mean.

Gaining some weight is a good sign it means you are getting leaner and gaining muscle. Go by how you look in the mirror as it is the most honest judge.

One observation is that your routine looks to be at least two hours in the gym every session that is too much for my liking 60-75 mins should be ample imo.

surfboy

Hi

I know what you mean about the time. Last night I spent 2 hrs 5 mins in the gym... way too long! Im going to have to cut out some (Maybe one of the threadmill/arc/rowing), and cut the time down on the other two a bit. I've also tried to take less of a break between sets over the last few nights, but didnt really make a difference time wise! Have got to cut it down to about 80 - 90 mins max, one way or the other!

Any ideas what to drop? Cut down?

Here's my full routine at the min.
5 min warm up (Usually do on the rower)
3 x 15 Leg Extension
3 x 15 Leg Curl
3 x 15 Overhead Press
3 x 15 Lateral Raise
3 x 15 Bench Press
3 x 15 Flys
3 x 15 Lateral Pulldown
3 x 15 Biceps (Dumbells)
3 x 15 Triceps (Dumbells)
3 x 15 Dips
3 x 15 (on this machine for your trunk, not sure of the name, you sit in and push from side to side) I usually do 3 x 15 on Left and then 3 x 15 on Right.

Then go onto the Threadmill / Arc / Rower. <- Can save a few mins here, but would I be doing enough apart from weights? (Fitness training)

Situps/crunch's

Cooldown and streaches.

Tis a lot to try and fit in.

OFDM

Why so many reps surfboy?

surfboy

Cos that's what I was told to do! Simple as that. I follow exactly what's on my training card. Im no fitness expert! Is it too many?

logic1

Farkin hell, typical 'personal trainer' routine.

Do you do that routine on each session to the gym? i.e. you complete that full routine 3 to 4 times a week?

If so you're wasting your time. Post back and we might be able to recommend a better routine which will see you in the gym for less time and yield better results in FOUR SHORT WEEKS! (the four weeks bit may be a lie)

.logic.

surfboy

logic1 wrote:

Farkin hell, typical 'personal trainer' routine.
Do you do that routine on each session to the gym? i.e. you complete that full routine 3 to 4 times a week?
.logic.

lol. Yep been doing that usually 3 sometimes 4 times per week.

Im about 2 stone overweight at the min (about 14 1/2 stone, should be more like 12.5), just want to loose the weight and tone up a bit and basically get fitter as well. (Not much I ask Ea!)

If you can recommend a routine that would be great.

logic1

here's a sample program. Again you have to adjust and find out what works for you specifically but this is a good starting point. Eat healthily, get enough rest and dedicate yourself to training hard. Weight will fall off.

Day 1 Chest and triceps:

Warm up 5 mins
Flat bench press 1x15, 3x8
Inclince bench press 4x8
Dumbell flies or cable crossovers 4x8
French press 3x8
Close grip bench press 3x8
Tricep push downs 4 sets to failure within the 10-15 rep range pyramiding down

20-30 min cardio cycling, swimming, jogging, rowing

Day 2 Back and Biceps:

Warm up 5 mins
Deadlifting 1x20, 3x8 make sure back is properly warmed up
Barbell Bent over rows overhand grip 3x8
Chins or lat pulldown 3x8
Olympic bar curls 4x10-15
Seated dumbell curls 4x10-15
Preacher or hammer curls 4 to failure pyramiding down

15-20 min HIIT cardio session

Day 3 Shoulders, traps and legs:

Warm up 5 mins
Seated military press or dumbell press 1x15, 3x8
Lateral raise 4x10
Front raise 4x10
Upright barbell row 3x8
Leg extension 3x8
Leg press 3x8
leg curl 3x8

20-30 min cardio cycling, swimming, jogging, rowing


If you have time for a fourth trip to the gym just make it a 45min cardio session. No weights.

.logic.

surfboy

Ill give that a try so... Dont know exactly what some of them are, but Ill look them up on that site in the the stickys.

Ill let you know how it goes!

Cheers