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Losing Muscle, Gaining Fat. Advice?

Over the past 2 and a half months my gains have been pretty solid and things have been smooth sailing. I’ve gone from 145lbs to 180lbs, with reasonable muscle definition.

Now the past week, I started a new job. It involves me working behind a counter at my local gym, then at night I have to put all the weights away (big gym, if I go fast it takes me an hour). It’s a very tough job, at the end im covered in sweat and out of breath.

I do that 3-4 times a week, on top of training 5 times a week, and it’s wearing me down.

Since I started it, I have started to slowly lose strength on each workout, no matter how hard I push, and in general i’m just feeling worn down.

Here’s what my training looks like:

Mon: Arms
barbell curl - 4 sets, 8-12 reps (ramping up, i.e - bar, 30kg, 40kg, 50kg)
dumbbell curl - 4 sets, 8-12 reps(ramping)
cable preacher - 3 sets, 12+ reps (slight ramping, just trying to get a pump)
close-grip bench - 4 sets, 8-12 reps (ramping)
skullcrushers - 4 sets, 8-12 reps
triceps pushdown, 3 sets, 15+ reps (aiming for pump)

Tues: Legs
leg extension - 3-4 sets, 15-20 reps (ramp a little, just trying to get blood in my quads)
Squats - 5-6 sets, 5-8 reps (ramp up to a top set of 5-8 reps)
Leg press - 4-5 sets, 8-12 reps (work up from 6 to 14 plates)
Leg curl - 3-4 sets, 15-20 reps (straight sets, to get a pump in my hams)
Romanian deads - 4-5 sets, 5-8 reps (ramp up to a top set of 5-8 reps)

Weds: OFF

Thurs: Chest
barbell bench - 4 sets, 5-8 reps (worked up to 100kg for 5 last week)
incline dumbbell - 4 sets, 6-10 reps (worked up to 37.5kg for 6)
hammer strength bench - 4 sets, 12-15 reps (slight ramp, aiming for pump)

Friday: Back
Lat pulldown - 4-5 sets, 8-12 reps (ramping)
HS row - 4 sets, 10-15 reps (work up to 4 plates a side)
HS pulldown - 4 sets, 10-15 reps (work up to 3 plates a side)
seated cable row - 3 sets, 12-15 reps (straight sets, going for pump)

Sat: OFF

Sunday: Shoulders
Military press - 4-5 sets, 6-10 reps (ramping)
lateral raise - 3-4 sets, 12-15 reps (ramping)
bent over laterals - 3-4 sets, 12-15 reps (ramping)
HS shrugs - 4 sets, 10-15 reps (ramping)

Each workout takes from 45mins (shoulders) to 90 mins (legs)

Then on weds,thurs,friday & sometimes saturday I have to do an hour of putting the weights away (non-stop, no rest for an hour)


Diet:
meal1: 6 eggs, 2 cups oats
meal2: casein protein shake, 1 tbsp peanut butter
meal3: 12oz meat, 10z starchy carbs, 1 cup veg
meal4: casein protein shake, 1 tbsp peanut butter
meal5: 8oz meat, 1 jacket potato, 1 cup veg (what I get at work)
meal6: 12oz meat, 5oz starchy carbs, 1 cup veg
meal7: casein protein shake, 1 tbsp peanut butter

after training I have a recovery shake like Surge.

So right now, the above equation leads to losing muscle and gaining fat.

If anyone can be of any help so I can carry on gaining muscle, please do so!

Try backing down to a 4 day routine?

Sounds like you’re just running yourself down without enough time for recovery.

PS - Losing strength does not always equate to losing muscle. It sometimes can mean you’re just fuckin run down. Maybe take a few days off to start.

Agreed with above, why don’t you combine chest and shoulders? Chest is pretty short it looks like and shoulders you say takes the least time. Superset some excercises and you’re back in business.

I didn’t do chest today, because I just felt fucked.

So tomorrow will be a 4-day work week.

tuesday was legs, was a bit of a ‘meh’ workout, but it was the 4th one and was a bit of a ‘deload’.

friday will be chest/triceps

saturday will be back

monday will be shoulders/biceps…

I might do another 4-day work week next week.

How do you know you are losing muscle and gaining fat in just one week?

Losses of strength do not = losses in muscle. You are simply overtraining. Find a way to program in your duties at the gym with your plan, have a big shake before it and do it.

[quote]dankid wrote:
How do you know you are losing muscle and gaining fat in just one week?

Losses of strength do not = losses in muscle. You are simply overtraining. Find a way to program in your duties at the gym with your plan, have a big shake before it and do it.[/quote]

Paranoia I guess.

I usually have my dinner before I put the weights away.

I will just make sure I have a PWO shake or something afterwards. My body should adjust to the new workload soon.

you could always try eating more.

look up g-flux by John Berardi