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Thread: Lost muscle
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03-10-2011, 10:34 AM #1
Lost muscle
Ok I was up to 215 lbs with 250 bench press but I could never get abs so I got pissed and started eating this everyday:
Breakfast 430 a.m.
1Yogurt 80 calories 3g carbs 12 g protein 2 g fat
1 cheese stick 50 calories 2.5 g Fat 6 g protein
1 Chicken breast sandwich on wholewheat sandwich round w Swiss cheese
250 calories 30 g carbs 27 g protein 5 g fat
10 or so mixed nuts (cashews, almond, pecan)
7:15 pita bread chips and 10 more mixed nuts
200 calories 10 g protein 10 g fat 20 g carbs
8:15 1 cheese stick 50 calories 6 g protein 2.5 g fat
9:30 1 can of tuna 100 calories 23 g protein 2 g fat
11:00 1 chicken sandwich on whole wheat sandwich round w Swiss cheese
250 calories 27 g protein 5 g fat 30 g carbs
1 fruit cup 80 calories 20 g sugar
1:00 monster milk 330 calories 45 g protein 9 g fat 17 g carbs
3:00 1 can Of tuna 100 calories 23 g protein 2 g fat
6:00 supper varies but is usually 500 calories and around 40 g protein 20 g carbs 10 g fat.
Totals daily calories--1990
Protein--218g
Carbs-117 g
fat-- 48 g
I am a deputy at a jail so on my work days after work at 7:30 pm I do at least 30 min and 3 miles on the treadmill and workout upper body every other day
On my off days I workout around 11 and run 4 miles outside before I workout and before lunch.
I cheat meal once or twice a week depending on circumstance
The problem I'm having is I'm losing my size in my arms. I still have some size but not enough imop. I'm working out the same as when I had size.
So I figure it has to be in my diet.
I'm still strong but I'm really lean and I want to keep the ripped look but gain more size at the same time. I know I can get big if I eat more but I will lose my abs and I'd rather have abs and look fit than have big arms and have a gut.
Advice please
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03-10-2011, 10:43 AM #2
Need to list your stats man - height, weight, body fat %, etc to get your diet sorted.
You're not eating enough, my 120lb wife eats 1900cal per day.
If you want to lose fat without muscle, you need to keep your cals relatively high, at or near maintenance, and create a caloric deficit with cardio.
Just re-read you are 215lbs and eating 1900cal? WTF did you think would happen? Your muscles need fuel to stay functional or your body will use them for fuel........
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03-10-2011, 10:56 AM #3
No I USED to be 215
Now Im 170 5'11 22 years old
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03-10-2011, 12:24 PM #4Productive Member
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03-10-2011, 02:59 PM #5
Preciate it
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03-10-2011, 07:39 PM #6
Didn't mean to sound like a dick but its very obvious why you're losing muscle mass.
Musclestack has given you solid advise above. Up your cals with better food sources and increase cardio if you want to continue to cut.
Good luck.
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03-10-2011, 07:51 PM #7
I went through this too man... (still do to some extent) it's a vicious cycle. Add mass, worry that i'm adding too much bodyfat, make a drastic cut (drastic being the key word and mistake here), lose fat and muscle, start over...
Moderation. Eat at a diet a little above maintenance to gain quality clean muscle. Gains will probably be slower than a traditional bulk, but they will also be clean and the need to cut later will be greatly reduced. To drop bodyfat, eat at or a tiny bit below maintenance and absolutely kill it on the cardio...
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cutting/ fat loss advice needed...
04-16-2024, 01:34 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS