How long before you see physical changes?

Marty McFly

Hi and thanks for taking the time to read this .

Sorry if this question seems a bit redundant.

So Ive been on my training plan for 5 to 6 weeks now, Im going the gym and doing weights four times a week and going for a run 1 day a week so in total training five days a week.

I have a friend who is training to be a personal trainer helping me out along the way, in the first four weeks I put on two inches on my chest, half an inch on my arms, an inch on my legs and also an inch on my stomach so I think Im eating right and the right amounts, I have also seen strength gains some areas ore so than others.


But I've noticed on the odd time I go with my friend to the gym for two days after I really feel it in my muscles, but when I go on my own I feel it the next day but not to the same extent which I know means Im obviously doing something wrong but im not sure what? Because it feels like Im doing the same at the time.

Also although Ive put on size I can't see the physical changes I'm not looking in anyway more toned than I was just a bit bigger, how long should it take before you start to see any kind of physical change? It can be a bit disheartening working hard and not being able to see it at all, but I'm not giving up just seeking answers. Im really a novice and am trying and learning as I go along. Hope this all makes sense.

Rayne Wooney

Marty McFly wrote: »

But I've noticed on the odd time I go with my friend to the gym for two days after I really feel it in my muscles, but when I go on my own I feel it the next day but not to the same extent which I know means Im obviously doing something wrong but im not sure what? Because it feels like Im doing the same at the time.

I've found that when I go with someone we motivate each other to go heavier or for more reps. It's better going with someone IMO. Not just for spotting but for the motivation to get one more rep in when it seems like you can't. I find when I'm on my own that I just stick to whatever work out plan I have and not much else and it may seem like I'm doing the same amount but I'm really not.

I started off pretty light at 9 stone in the gym, 8 and a half months ago. I only really started pushing myself in the last 4 months and I'm at 11.3 stone and much stronger across the board now. 5 weeks is only really starting off so you'll definitely see some difference in maybe another month or two.

What areas do you want toned, out of curiosity?

xgtdec

post up your diet and your physical stats and people will have a better idea, in general soreness is not really an indication of how good a workout is!!

Im also confused that you cant see changes...stick 2 inches onto anyones chest your sure gonna notice it....how did you measure this up? was the first measurement non-pumped and the second pumped??

Marty McFly

Rayne Wooney wrote: »

I've found that when I go with someone we motivate each other to go heavier or for more reps. It's better going with someone IMO. Not just for spotting but for the motivation to get one more rep in when it seems like you can't. I find when I'm on my own that I just stick to whatever work out plan I have and not much else and it may seem like I'm doing the same amount but I'm really not.

I started off pretty light at 9 stone in the gym, 8 and a half months ago. I only really started pushing myself in the last 4 months and I'm at 11.3 stone and much stronger across the board now. 5 weeks is only really starting off so you'll definitely see some difference in maybe another month or two.

What areas do you want toned, out of curiosity?

Yeh could be just that because I feel like im doing the exact same but not feeling the same from it.

At the moment he has me mostly working, chest, back, legs and shoulders. Chest and back one day, shoulders and legs the next while also doing floor work each day.

xgtdec wrote: »

post up your diet and your physical stats and people will have a better idea, in general soreness is not really an indication of how good a workout is!!

Im also confused that you cant see changes...stick 2 inches onto anyones chest your sure gonna notice it....how did you measure this up? was the first measurement non-pumped and the second pumped??

My diet for breakfast 5 days a weeks im having four eggs, two slices of whole grain bread and a small glass of orange juice. The other two days im having a bowl of porridge.

I've been having one smoothie a day high in clories from peanuts I hate them and its an easy way to get them in, in the smoothie ill generally put fomage frais, one banana, frozen fruits,, strawberrys, scoop of whey protein, two scoops of powdered oats, 1 scoop of almonds, 1 scoop of red skin peanuts, tbsp of peanut butter and some spinach.

For snacks I've also been eating a lot of rice cakes with peanut butter, whole grain ryvita crackers with philadelphia light cheese and smoked salmon.

For dinners been having chicken, steak, steak mince in different variations.

A lot of wholegrain pasta generally putting pesto sauce on it, Sweet potatos baked or wedges, veg.

After workout Ive been having whey protein and 2 scoops of powdered oats mixed with water these powdered oats to be precise http://ie.myprotein.com/sports-nutrition/instant-oats/10529296.html

Ive been making sure im never hungry eating constantly, only having one cheat meal a week.

Im 6ft and weigh in roughly as it varies 77 to 79kg.

Both measurments were done before the gym so non pumped. When I say you cant see it T-shirts have gotten tighter but its looks like I've put on size but not toned muscle if that makes sense.

Rayne Wooney

Your diet is similar to mine but I'm doing it to put on more weight and "bulk up" if you will.

If you want to tone your body it's a matter of building some muscle and then reducing your body fat by a combination of diet plan and cardio work.

Marty McFly

Rayne Wooney wrote: »

Your diet is similar to mine but I'm doing it to put on more weight and "bulk up" if you will.

If you want to tone your body it's a matter of building some muscle and then reducing your body fat by a combination of diet plan and cardio work.

Yeh I probably should have mentioned I am trying to bulk aswell and put on extra mass.

Have been doing cardio I do five minutes on the threadmill before weights every day and then five minutes on the threadmill after everyday aswell, generally running from 10 to 15k.

Then once a week I go for a run, anywhere from 4 to 10k depending on how im feeling on the day.

I guess I just need to be more patient but seeing any kind of definition improvement would help motivate.

Rayne Wooney

Marty McFly wrote: »

Yeh I probably should have mentioned I am trying to bulk aswell and put on extra mass.

Have been doing cardio I do five minutes on the threadmill before weights every day and then five minutes on the threadmill after everyday aswell, generally running from 10 to 15k.

Then once a week I go for a run, anywhere from 4 to 10k depending on how im feeling on the day.

I guess I just need to be more patient but seeing any kind of definition improvement would help motivate.

I get what you're saying but you can't bulk up and tone at the same time, they're very different.

I'm bulking up now so I'm eating 1500 more calories than my body needs, I'm doing weights/ more sets (4-5) and low reps (6-8). I'm not doing any cardio except for a 5 minute warm up. I'll do this for another 2 months maybe until I get to 12 stone.

Then in two months, comes the toning. I'll change my diet start eating less calories to lose body fat and do a lot of cardio and maybe some weights/ low sets (1-2) and high reps (15-20). This is the period in which I'll get toned.

xgtdec

Marty McFly wrote: »

I guess I just need to be more patient but seeing any kind of definition improvement would help motivate.

Bingo....in my xp the thing the kills most peoples physique ambitions is not having the patience to see it through.Working chest on monday and being pissed cause it aint bigger tuesday is not how it works;)...tis a long hard road as they say....your gonna get pissed off with it loads more times in the months/years to come..take the good with the not so good and stick with it!!!

Marty McFly

xgtdec wrote: »

Bingo....in my xp the thing the kills most peoples physique ambitions is not having the patience to see it through.Working chest on monday and being pissed cause it aint bigger tuesday is not how it works;)...tis a long hard road as they say....your gonna get pissed off with it loads more times in the months/years to come..take the good with the not so good and stick with it!!!

Yeh I hear ya I guess today was just one of them days I was pissed, Im sure all the effort will pay off and I know from myself once I set my mind to something I get really determined and stubborn to do it. In the last few months I've overhauled myself slowly but surely to no longer smoking, cutting back on drinking eating healthier if you asked me 6 months ago what my diet consisted of it was all take aways and junk food now I eat healthy and I've become accustomed to it. Ill be back in the gym tomorrow .

JJayoo

Marty McFly wrote: »

Also although Ive put on size I can't see the physical changes I'm not looking in anyway more toned than I was just a bit bigger, how long should it take before you start to see any kind of physical change?

The problem here is that since you see yourself in the mirror so often you won't really notice the gradual change. If you were to take a few comparrison pics each week you would def see the difference.

Sir Digby Chicken Caesar

that is so true
haven't put much muscle on but I have been losing weight lately and just a month or so ago i was looking in the mirror wondering why I'd hardly lost any weight at all

remembered I'd taken some pictures just a couple of months before that and forgot to take any comparison shots week by week as I'd intended to. snapped another couple and the difference was pretty huge even though I'd slowly grown accustomed to it day by day in the mirror, seeing it side by side in pictures was pretty striking.

Jev/N

Marty McFly wrote: »

Yeh I probably should have mentioned I am trying to bulk aswell and put on extra mass.

Have been doing cardio I do five minutes on the threadmill before weights every day and then five minutes on the threadmill after everyday aswell, generally running from 10 to 15k.

Then once a week I go for a run, anywhere from 4 to 10k depending on how im feeling on the day.

Coming from a complete novice/amateur in this space but having trained with a trainer in London for a number of months, I was told to seriously cut down on or cut out any medium/long distance running or spin classes as it'll only slow your gains as your body will be limited to what it can recover and build up.

Rower2

two separate pieces of 5 minutes jogging wouldn't do much for fat burning/ getting the toned look.

i'm curious about why the gaining muscle mass and losing body fat discussion is compartmentalizing the two?

Marty McFly

Jev/N wrote: »

Coming from a complete novice/amateur in this space but having trained with a trainer in London for a number of months, I was told to seriously cut down on or cut out any medium/long distance running or spin classes as it'll only slow your gains as your body will be limited to what it can recover and build up.

Yeh I know it is kind of counter balancing the other, I did used to run two or three times a week before I started going the gym. But have been told I should be ok still gaining muscle and size whilst running once I exercise right and take in enough calories per day.

The reason Im keeping it going once a week is because im doing Hell & Back in June need to keep my stamina up for that aswell.

Rower2

what about a weights based conditioning session?

i found that strength training without cardio made running a nightmare

rubadub

+1 for photos, the change is so slow it is not noticed, like when you see a friends child that has shot up since the last time you saw them, yet you would not notice your own growing so fast, or pets.