Weightloss stuck, looking to switch it up and smash muscle gains

[DominicJ]

Ok, I had a really good run in the start of the year, lost nearly three stone, but I'm been stuck now for at least 6 weeks.

No unfair reasons, I just cheat, a lot.

My activity level just isnt covering my calories, I refuse to eat less than Iam doing, and I cant up my cardio excercise, I just injure out whenever I try.

I'm 5ft 6, 11st 5lbs, and 23% body fat.

My (difficult) target had been 10st 10% by November, short of liposuction that aint happening.

Problem being, beyond the REALLY basic, I dont know jack about muscle building.

I have basic equipment at home, big bar, little bars, lots of weights.

Traditionally, I'd have just done 3x8 reps and called it that, but I've done a little bit of reading and "single lifts" appear to be popular now, that is, rather than 3x8 lifts of 9kg, 3x1 lift of 20kg.

Goal is to roughly maintain weight, if I can drop as well thats awesome, but I want that BFP down and Lean Mass up.

Anyone any suggestions or comments?

[Longwayround]

Don't try eating less. Possibly try eating differently. Also, 23% body fat is only slightly above the 'ideal'. There's plenty of evidence to suggest that it's more important to be active than slim so just enjoy being active!

[WendyB]

@DominicJ There are a lot of good books out there that can help you lift.

I used the one for Women but here is one for Men

http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/158333338X/ref=sr_1_sc_2?ie=UTF8&qid=14422...

But do expect to gain some weight when you start. As your muscles reatin water to repair themselfs.

But if you are just wanting to maintain now then do so and add a few more calories. You also might be suprised. When I added more I lost weight until I figured out where I needed to be at. Was a plus

[WendyB]

Forgot it sounds like you have done very well Congrats!

[birdiefu]

 If you are 5'6" and 159 lb as a male and are still at a higher BF%, you are correct in your assumption that you need to build lbm. What is your current caloric intake at? Have you been lifting *at all*, and if so, what (machines, isolation, compounds...?). While you can likely make some positive progress at least in the short term with lifting without eating more, you likely will need to up calories to at least maintenance (preferablly at least a bit above, say +250-500/day) to actually get good muscle gain. Gaining muscle is a long, slow process - you need patience and trust in the process to see the results. Taking the fat off is relatively much easier and faster in comparison!

Singles are not great for beginners for many reasons (need to work on form first= HUGE injury potential, not enough volume, etc), and even many more advanced lifters may never have need for singles. I do as it is part of my sport (powerlifting), but even then they only factor into my training a part of the time. Volume builds both mass and strength. Singles-only training will not get you far in either, and you will likely end with injury (espeically as a newbie who has not ingrained good motor patterns).

I would suggest a proven progressive program like Stronglifts 5x5. Compund lifts get you more bang for your buck in terms of muscle stimulus, as well as have less risk of long-term muscular imbalance (which can lead to injuries) than isolation/machine work. Train smarter, not harder 😉

Good luck!

[DominicJ]

" What is your current caloric intake at?"

Around 2500, I got a bit frustrated and havent checked for a while, buts its been around that I think

It used to be really easy to stick around 2500 because it was really easy to burn 3500 just doing day to day stuff but carrying 3st more of me around

"Have you been lifting *at all*, and if so, what (machines, isolation, compounds...?)"

Recently, just machines

Chest Press, Shoulder Press, Seated Row and Lat Pull down mostly, 40kg for the first three and 70kg for the last one, just 3x8 rep type pattern as an after thought.

Single arm curls of around 9kg, again, 3x8 pattern when I remember.

Not much leg stuff, I run (ran) alot so have pretty oversized calfs already

"Gaining muscle is a long, slow process - you need patience and trust in the process to see the results. Taking the fat off is relatively much easier and faster in comparison!"

1lb a month?

1/2lb a month?

I'm happy to commit to a program on a fairly long time scale, the plan had been to start this Novemeber and focus on weights till next Novemeber, so I can just pull that forward to September to September, but I'd just like a bit of clarity on what I can expect over that timescale.

"Volume builds both mass and strength. Singles-only training will not get you far in either, and you will likely end with injury (espeically as a newbie who has not ingrained good motor patterns)."

I thought it sounded a bit too good to be true to be honest but thought I'd best ask, it had a certain, BroScience appeal.

I'll have a read up on Stronglifts 5x5 thank you.

[Raviv]

---

@WendyB wrote:

There are a lot of good books out there that can help you lift.

I used the one for Women but here is one for Men

http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/158333338X/ref=sr_1_sc_2?ie=UTF8&qid=14422...

But do expect to gain some weight when you start. As your muscles reatin water to repair themselfs.

But if you are just wanting to maintain now then do so and add a few more calories. You also might be suprised. When I added more I lost weight until I figured out where I needed to be at. Was a plus

---

I was actually thinking about getting that.  I'm reading Thinner, Leaner, Stronger and it seems to be pretty good.  But I also downloaded a sample of The New Rules of Lifting for Women.  Is it really good?

I was lifting before and doing well, but then it kind of fell to the wayside when I started running more.  I plan on starting up again this afternoon.

[SunsetRunner]

I think you should try changing up what you eat. Diet is seriously 90% of loosing weight. Sometimes you don't have to do much to loose a lot. For example I used to go to subway all the time and was able to turn my 900 calorie footlong into a 700 calorie one, by simply not having them put oil or mayo on the sanwich. I compensated by asking for more pepercini's and honestly I didn't notice the difference. Also saved quite a few calories by switching from 2% to skim milk by weening myself off the stuff by first drinking 1% with chocolate mix, then skim with chocolate mix and eventually just drinking it by itself(I don't drink milk anymore as liquid calories are simply not filling). There are plenty of other small changes that you can make like ordering lean meats instead of fatty means or eating open face burgers.

As far as weightlifting is concerned just do a few basic compound exercises. You can literally reach 80% of your non-steroidal strength/mass potential by doing the basic bench, squat, pullup, and barbel curl. There are a million different plans you can do, but ultimately just make sure you give it your all and be consistent. That is all you need to do to get to that 80% mark. If you want to get past that find a coach.

Also for either gaining mass or dropping fat, it's always good to stick with the new routine for at least 30 days at a time and then after the 30 days compare your first week to your last before making adjustments. Too many times I see people in thier 2nd weeks switching things up, because they haven't increased the weight they are lifting, or because they haven't shed any lb's. They then end up getting demotivated by the 3rd week when they change things again and don't see the quick results they wanted even though they sabotaged their results by constantly changing their plan.

[DominicJ]

I'm alwayts wary of none machine compound excercises, some mad over head jerk squat is doing the rounds at my gym at the moment and it just like it was invented as an awesome way to severely injure participants.

I'm going for

Deadlift in to press, tricep dip and then squat and release (If that makes sense to anyone but me.

On 20.5kg (plus bar) at the moment, started on 18kg.

Good to be back lifting even if its just light stuff for now.

[DominicJ]

Up to 24kg (plus bar)

Aiming for 40kg by 14th Nov, which is under what Stronglifts 5x5 say is possible (2.1kg per week against 2.5kg)

I'll keep you all up to date if I remember.