Helpme with stopping weight loss

[Anth_F]

Can't believe i am needing to make such a thread!!! It's a total opposite problem that i had not too many months back... i was glad to be burning off all the extra lbs... but now i have lost over 2 stone since the day i first began my new healthy active lifestyle on June 9th 2016. I am now still losing weight that i don't want to

I weighed myself yesterday morning before breakfast and came in @ 11.5 stone... i am lifting weights about 5 days per week and doing various other forms of body weight training etc aside from regular erging 5 times per week. Trying to build up muscle and keep my weight where it is and get a bit heavier with bulking gaining muscle mass.

The erg sessions i even cut the times down to like 20-30 mins avg on sessions, because of an issue i had in the past of decreasing my testosterone levels and raising cortisol levels through doing very regular long low rate steady 40-50 mins sessions (too much cardio). Once i started cutting back on those and doing shorter timed sessions but with a bit more intensity the noticeable change i felt happen very quickly and felt really great again, so it was definitely the reason for that problem. But now i have this problem of losing weight that i don't want to. I am eating healthy, and getting all my daily nutrients of protein/fiber/water... especially lots of protein daily because i know how important that is for building up muscle. But am i doing "too much" exercise combined with healthy eating that is going to continue to cause me to keep losing weight? I don't want to cut back even more on erging... because i really enjoy that so much, and only do 5 days per week on the rower (truth be known i would prefer to be on it every day but i know rest days are very important for the body)

If anyone can chime in and offer some advice here and help please i would really appreciate it.

Thanks in advance

Anthony.

[Pie Man]

I remember reading a reply by Henry to a similar question a while ago. From memory he said something like.

Eat until you are sick of food, and then eat some more.

You train a lot which is great as your body is handling it, but you need to eat a lot as well. You are eating healthy so no high calorie rubbish so the volume you eat will have to be large. You could use an app to monitor what you eat against your expenditure, which may help you understand if you are or are not eating enough.

[hjs]

I remember reading a reply by Henry to a similar question a while ago. From memory he said something like.

Eat until you are sick of food, and then eat some more.

You train a lot which is great as your body is handling it, but you need to eat a lot as well. You are eating healthy so no high calorie rubbish so the volume you eat will have to be large. You could use an app to monitor what you eat against your expenditure, which may help you understand if you are or are not eating enough.

looks a bit funny out of context, but really everybody who cant keep their weight, or can,t gain weight does not eat enough. Adding good fats, whichs are dence in energy is the way to go. No transfats, no omega6 junk. Rest is ok.
Olive oil on your salad, fat fish, cheese, nuts.

Other point, fat %, as long that is not overly low, loosing weight is not a problem.

[aussieluke]

The weight training you are doing is a bit like high intensity circuit training, and your rowing is mostly high intensity intervals.

You're going to need a lot of carbs to fuel that, or you'll end up burning out. You're light and training hard, you need fuel and you can probably afford to not worry about eating too clean all the time. You're not trying to lose weight so spuds, pasta, bread etc see easy ways to keep yourself fuelled.

I would also suggest lift less often but lift heavy. Train for strength. 3-5 basic compound lifts, 3-5 sets, 3-5 reps, 3-5 days a week (classic Pavel template). You have a barbell...

3x5 front squats
3x5 standing overhead press
5x3 power cleans

3 days a week

You would likely be able to lift around the same weight on all 3 lifts, so leave a bar loaded up at say 40kg to start. When you can get all the reps / sets on all the lifts at that weight, add 5kg next week. Get plenty of rest between sets (3-5 mins).

Resist the temptation to do more, add push-ups, go rucking etc etc

Lift, eat, rest, row, eat, rest.

[Anth_F]

cheers for all the advice. I might start adding in some muscle building supplements, as what has been mentioned food wise intake is exactly what i am consuming and plentiful amounts daily too. I watched the Schwarzenegger blue prints and he lived in the gym pretty much every day getting yolked... but he also kept on mentioning how important the supplements were as there was no way he could have put on that muscle he said by just eating foods, no matter what he ate. Not that i am looking to be that kind of size though

[Anth_F]

I remember reading a reply by Henry to a similar question a while ago. From memory he said something like.

Eat until you are sick of food, and then eat some more.

You train a lot which is great as your body is handling it, but you need to eat a lot as well. You are eating healthy so no high calorie rubbish so the volume you eat will have to be large. You could use an app to monitor what you eat against your expenditure, which may help you understand if you are or are not eating enough.

Good point, Piers.

I need to get back on myfitnesspal as i stopped using it since i knew i was losing weight without the need to monitor via that. But now it seems i need to be back in there to make sure i spill over more often.

[Pie Man]

Remember the most important thing is that you get above 75kg and stay there. There are too many fast light weights around here as it is

[Anth_F]

Remember the most important thing is that you get above 75kg and stay there. There are too many fast light weights around here as it is

A lot of it really does just come down to plain old fashioned common sense, but if i can reach out to people for some helpful advice, i will do just that

Thanks again everyone.

More steaks and more chicken sandwiches needed clearly

I also think doing all those miles of walking with weighted backpack on most of the time will be a BIG factor too that i should really have taken into account.

[Pie Man]

Don't forget peanut butter if you like it. I like Meridian as it is just smashed up peanuts no added anything.

[Anth_F]

Don't forget peanut butter if you like it. I like Meridian as it is just smashed up peanuts no added anything.

Yep already having that mate. Sun-Pat (crunchy) I will either have that in a sandwich, or on some ryvita crisp bread. Hell there are many times i'll just whip it out the cupboard and eat it straight from the jar

[aussieluke]

cheers for all the advice. I might start adding in some muscle building supplements, as what has been mentioned food wise intake is exactly what i am consuming and plentiful amounts daily too. I watched the Schwarzenegger blue prints and he lived in the gym pretty much every day getting yolked... but he also kept on mentioning how important the supplements were as there was no way he could have put on that muscle he said by just eating foods, no matter what he ate. Not that i am looking to be that kind of size though

I think you'll find Arnold was using 'special' supplements.

If you really want to add some bulk, real food and full fat milk will do the job ...BUT, before any of that, you need to be lifting HEAVY

One of the things people forget is that classic old-school bodybuilders like Arnold were seriously STRONG. They got big with barbells and squatting, deadlifting and pressing serious poundages. They did the other stuff (machines, calf raises, dumbbell flies etc etc) for aesthetics and symmetry on top of all the real strength work.

[hjs]

cheers for all the advice. I might start adding in some muscle building supplements, as what has been mentioned food wise intake is exactly what i am consuming and plentiful amounts daily too. I watched the Schwarzenegger blue prints and he lived in the gym pretty much every day getting yolked... but he also kept on mentioning how important the supplements were as there was no way he could have put on that muscle he said by just eating foods, no matter what he ate. Not that i am looking to be that kind of size though

I think you'll find Arnold was using 'special' supplements.

If you really want to add some bulk, real food and full fat milk will do the job ...BUT, before any of that, you need to be lifting HEAVY

One of the things people forget is that classic old-school bodybuilders like Arnold were seriously STRONG. They got big with barbells and squatting, deadlifting and pressing serious poundages. They did the other stuff (machines, calf raises, dumbbell flies etc etc) for aesthetics and symmetry on top of all the real strength work.

Come on, be clear, he started using ped s age 16. EVERY bodybuilder does, in large quantities. Its pointless as a natural to look at what users do.

Rowing and bulking up don,t go well together. Rowing is an endurance sport. Top rowers are relative not heavy.
The best sub 75kg time is 5.56.........

[Anth_F]

Lift heavy 2-4 times a week. Focus on the base movements: squats, deadlifts, bench press, shoulder press, and add som pull-ups.

A great lifting program to combine with erging/crossfit/whatever is Wendler 5-3-1. First, you need to find your 1-rep max in all the lifts, then find an app or a spreadsheet that calculates the weights for you (often based on 90% av the max lifts). The basic idea is something like this:

Week 1:

- 65% x 5 reps
- 75% x 5 reps
- 85% x 5 or as many reps you can do

Week 2:

- 70% x 3 reps
- 80% x 3 reps
- 90% x 3 or as many reps you can do

Week 3:

- 75% x 5 reps
- 85% x 3 reps
- 95% x 1 or as many reps you can do

Week 4 (deload)

- 40% x 5 reps
- 50% x 5 reps
- 60% x 5 reps

Then, do the same for a new 4 week cycle, just add 5/10 pounds to the max lifts and re-generate the program.

Ref: https://www.t-nation.com/workouts/531-h ... e-strength (yeah, t-nation, I know)

Thanks very much for this buddy. The base movements you mention about focusing on are the ones i am currently doing, combined with others I need to start lifting heavier though for sure (less reps and more gains)

What is said here is very true, and right on.

(Philosophy 5/3/1
The core philosophy behind 5/3/1 revolves around the basic tenets of strength training that have stood the test of time.

Basic Multi-Joint Lifts
The bench press, parallel squat, deadlift, and standing press have been the staples of any strong man's repertoire. Those who ignore these lifts are generally the people who suck at them. If you get good at those, you'll get good at other stuff, as they have such a huge carryover)

[Anth_F]

Rowing and bulking up don,t go well together.

Sorry, i missed these posts prior to Remi's

GREAT point, Henry.

I just love rowing a lot so it would be hard for me to start up a routine of to just row 1 time, or maybe 2 times per week. And focus a lot more on just heavy lifting to bulk. So i guess bulking will be tough because of this!!!

I am also loving the weight lifting too though... i used to lift from my mid teens into my mid 20's but then it fizzled out due to change of lifestyle and other interests such as Golf/cycling that took over...and things of that nature.

[hjs]

Rowing and bulking up don,t go well together.

Sorry, i missed these posts prior to Remi's

GREAT point, Henry.

I just love rowing a lot so it would be hard for me to start up a routine of to just row 1 time, or maybe 2 times per week. And focus a lot more on just heavy lifting to bulk. So i guess bulking will be tough because of this!!!

I am also loving the weight lifting too though... i used to lift from my mid teens into my mid 20's but then it fizzled out due to change of lifestyle and other interests such as Golf/cycling that took over...and things of that nature.

Maybe I post to much

Think of it this way. Things are going well, and you like it. Never change a winning team. Keep it simple, if you lose weight, you burn more energy then you get in. So eat more. I am not a fan of just eating crap. Carbs are overated, eat whole foods, eat more fat. Simply find a new balance what keeps your weight in check.