Zero energy at the gym :(

[Chavie]

first ill introduce myself

im 21 years old and have been lifting a year
i started out a fat guy

279 at 5ft10

im now 240 and a lot bigger muscular and stronger
people also tell me ive been blessed with very good genetics

and have some hard to develop muscle groups

but this month i made it a goal
to get my body fat below 10


i tried this diet i read in a muscle mag

basicly

im eating a little over 240 grams of protien a day
and about 125 grams of carbs

plus all my multi vitimens and flax seed creatine ect ect

but ive became insanly weak very fast
im not one to quite ....... but my workouts are deffinitly lacking


any help would be appecited

 

[Frosty]

Post your actual diet and we can get started with helpin ya

 

[phlex]

240lbs eating 240g protein and 125g carbs it's no surprise you're workouts are lacking.

The way to lose body fat is to create a calorie deficeit, burn more than you eat. Sounds like you're diet plan is leaning towards the not eat side of things in the extreme.

Continue down this path and I suspect you'll end up catabolising (losing) your new found muscle gains.

 

[Chavie]

ok lol


for breakfast
i have ann egg ommlette (5 or 6 eggs)
wrapped in a pita (about 30 carbs)

my 2nd meal i have a shake (35 to 40 grams of protien 20 carbs)

my 3rd turkey sandwitch on carbwise bread (40 protien 14 carbs)

while working out i drink a "WWE" Energy drink (30 carbs)

my 4th meal protien shake 35 to 40 grams of protien and 20 carbs)

and the 5th and 6 are usualy protien shakes as the rest

and im still dead in the gym ?


i am also doing 30-45 mins of cardio everynight
ive been told an hour is too much

 

[Chavie]

240lbs eating 240g protein and 125g carbs it's no surprise you're workouts are lacking.

The way to lose body fat is to create a calorie deficeit, burn more than you eat. Sounds like you're diet plan is leaning towards the not eat side of things in the extreme.

Continue down this path and I suspect you'll end up catabolising (losing) your new found muscle gains.

thanks man

what kind of changes should be made ?

 

[Frosty]

ok lol


for breakfast
i have ann egg ommlette (5 or 6 eggs)
wrapped in a pita (about 30 carbs)

my 2nd meal i have a shake (35 to 40 grams of protien 20 carbs)

my 3rd turkey sandwitch on carbwise bread (40 protien 14 carbs)

while working out i drink a "WWE" Energy drink (30 carbs)

my 4th meal protien shake 35 to 40 grams of protien and 20 carbs)

and the 5th and 6 are usualy protien shakes as the rest

and im still dead in the gym ?


i am also doing 30-45 mins of cardio everynight
ive been told an hour is too much

I know exactly your problem...you only eat 2 meals!!!

You need to replace the shakes with real food.

 

[Chavie]

thats music to my ears lol
i get to eat a little more hehe

but seriously

what is the carb intake
for someone my size (240lbs) ?

i know protien is basicly 1 gram per pound bodyweight minimum
and like 5 per pound to gain muscle

but i have no real clue what the carbs are suposed to be like
going bye what you guys said its too low

 

[Frosty]

thats music to my ears lol
i get to eat a little more hehe

but seriously

what is the carb intake
for someone my size (240lbs) ?

i know protien is basicly 1 gram per pound bodyweight minimum
and like 5 per pound to gain muscle

but i have no real clue what the carbs are suposed to be like
going bye what you guys said its too low

Check this out:

http://steroidology.com/forum/showthread.php?s=&threadid=47553

I think the 5g/lb to gain muscle was a typo (I don't think Ronnie is eating 1600g of protein per day)...2g/lb would be pretty high.

 

[Die$eL~Man]

do a few bumps of coke then hit the gym !

 

[big ferrigno]

haha, why so many shakes man? you need to have full meals. Most ppl would just consider that a snack to have between meals. at least i do when i am bulking up.

 

[cconnors_us]

It also appears that you're not getting enough fat. I made that mistake before. I wound up losing too much muscle and not enough fat. You're body holds on to fat when it is not getting enough in your diet.

It appears that you're only getting about 1600-1700 calories a day. At your size, you probably need over 3000 for maintenance. You want to create a mild caloric deficit. A crash diet will kill your metabolism. If you work with your metabolism, your energy will increase as well as your fat burning efforts.

 

[DirkMoneyshot]

Wow - i'm suprised you haven't lost more muscle on that diet than you have. Give this a try and you'll be on your way. This is based on your weight of 240 lb

6 meals / day (Every 3 hrs)

Training Days:

360g Protein
240g Carbs
60g Fat

Off Days

360g Protein
120g Carbs
120g Fat


Try and get 4 - 5 weight sessions / week
Also get about 4 cardio sessions of 20 - 30 min / week

Stay away from any thermo's till you hit a plateau. Then slowly introduce some.

And about 4 out of those 6 meals should be (WHOLE FOOD MEALS)

 

[ectomorph]

It also appears that you're not getting enough fat. I made that mistake before. I wound up losing too much muscle and not enough fat. You're body holds on to fat when it is not getting enough in your diet.

It appears that you're only getting about 1600-1700 calories a day. At your size, you probably need over 3000 for maintenance. You want to create a mild caloric deficit. A crash diet will kill your metabolism. If you work with your metabolism, your energy will increase as well as your fat burning efforts.

Bingo!!

 

[Chavie]

wow thanks guys

i really apprecite it

 

[HardBody]

real food bro, real clean food, you'll notice that you will be able to eat more clean food and that has less calories (protein 4, carb 4, fat 9) per gram... so it basically mean you can eat double the amount of grams of protein as fat, and then some, but that is all the education talk coming out, the simplest way to help you is to eat more food food, try to balance your real food protein intake and shake intake, mine is 60-40 in favor of real food, also try some oatmeal and coffee(black)

 

[HardBody]

wheh

do a few bumps of coke then hit the gym !

D.A.R.E.

thats the way i dropped 30 pounds/month in wrestling season