Lifting, getting weaker, no gains

Rids85 · 2015-10-20T11:39:18+00:00

Post your diet

Questionablechoice · 2015-10-20T11:53:19+00:00

How many KCal are you eating?

I'm 5'11" and I weight roughly 190 I ingest between 3200 and 4000 in addition to post workout whey protein shakes.

TRPTheRedLion · 2015-10-20T13:33:06+00:00

Are you trying to lose fat or gain muscle at this point?

Just reading I already know you aren't eating enough

Swelfie · 2015-10-20T13:39:12+00:00

You have been lifting for 1.5 months AND you are losing weight. Strength losses on a cut are normal. You aren't eating enough calories to power those heavy workouts. That's not a bad thing, because it just means you are in a caloric deficit. Keep doing stronglifts and hiit. You sound like you are doing just fine.

Eventually, if you keep in a caloric deficit, you will hit your goal fat percentage. Then you can start eating at a slight excess, the form you are working on now will be habituallized, and you will start increasing strength.

1.5 months of regular lifting is nothing. You are going to do this the rest of your life. Just keep at it. Stronglifts has instructions on when to start a different program. Follow them.

redadactyl · 2015-10-20T13:53:05+00:00

You gotta sleep right man. Never forget to sleep.

quietinquandary · 2015-10-20T14:38:56+00:00

You don't eat enough or you don't know how to lift properly. You shouldn't get weaker though.

99%sure you don't eat enough

redpillpussy · 2015-10-20T15:41:27+00:00

230 at 10% bf chiming in here. 385b, 545dl, 495sq

1) You must eat a caloric surplus, 500+ calories above maintenance a day. Google TDEE calculator and get an estimate of your maintenance levels. I lose weight eating 4k...
2) Without adequate rest you will not grow, period.
3) Your lifts may be going down, but your form may be improving. I look back years and think of the #'s I hit. Then I remember they were bullshit because I was half repping and using momentum.
4) Get your testosterone levels checked. Lie to the doc and say you're having trouble getting a boner.

orilyrily · 2015-10-20T14:46:08+00:00

I don't eat shit anymore, perhaps i'm just not eating enough.

You need to eat and you need to sleep. Your priorities should follow more along these lines:

1 - Diet (.8-1.0g protein per lb weight)
2 - Sleep (to a point)
3 - Working out

If you don't eat you don't grow and if you don't sleep your body won't recover as well. Now, look up your TDEE for your height and weight and activity level. Eat that much. Re-evaluate every 2 weeks with slight adjustments (+/- 100 Calories) if needed . I have always found /r/fitness helpful so I suggest lurking there.

Also, get your shit together.

NiftyDolphin · 2015-10-20T15:03:30+00:00

If you don't want to lose muscle, then you at least need to eat more than your minimum on workout days.

There are some calculators out there that do "body recomposition" wherein you have different caloric goals for your workout days vs your resting days.

RedPillJax · 2015-10-20T16:31:04+00:00

Now i've started stronglifts a few weeks ago

i'm also getting weaker, and making no gains.

Could be just me, but a 'few weeks' of Stronglifts with a so-so diet while doing HIIT isn't going to provide any noticeable results that quickly. HIIT is also probably interfering with your ability to recuperate.

I wouldn't worry about anything yet. Cut out the cardio (if you're looking to get strong), get 8 hours a night of rest, and eat everything in sight - and lift.

Come back in two months if there's still no noticeable difference.

throw_em_all · 2015-10-20T19:24:15+00:00

perhaps i'm just not eating enough.

There you go.

LBEB80 · 2015-10-20T20:34:23+00:00

Stick to 5x5. Not sure what you mean when you say you are getting weaker if you just started a few weeks ago, since you start with the bar and go up each time. Knock off the protein shake afterwards. Depending on when you workout the ideal "meal" is a 2:1 carbs to protein drink. Like 75g Gatorade mixed with 35g protein, having a 1/3 before and 2/3 during (assuming you lift 1st thing in the morning). Other good advice already posted here. Make sure you are eating enough. Back off on the HIIT until you are ready to cut.

NorrinRaddSilverSurf · 2015-10-20T11:41:30+00:00

Not eating, redpill, cardio every few days. Oh. Boy.

Title	Lifting, getting weaker, no gains
Author	empatheticapathetic
Upvotes	6
Comments	16
Date	October 20, 2015 11:38 AM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/3ph9ns/lifting_getting_weaker_no_gains/
Archive Link	https://theredarchive.com/r/askTRP/lifting-getting-weaker-no-gains.155353 https://theredarchive.com/post/155353

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