hardgainer bicep

Current weight: 200lbs
Current body fat: 17.0%
Weight gain this week: -3lb
Weight gain so far: 10lbs
LBM so far: Approx 16lbs

So this week I was bit shocked when I stepped on the scales and saw that I had LOST 3lbs! Thankfully my measurements indicate that this is almost all fat as I’ve dropped 1.1% body fat since last week, so my LBM gains have been maintained.  I have attributed this to the new diet (The Renegade Diet by Jason Ferruggia) I have been using.  I will do a full write up of this diet once I’ve been using it for a few weeks as it’s early days yet. I was drawn to it because it offered a lot of health benefits, seemed more convenient and meant I could cut right back on a few supplements.

In principle the diet is based on an intermittent fasting plan, but I have to say that I’m still struggling to make sense of a few aspects of it.  Ideally you would be working out around 3pm and starting an overeating period around 4.30pm.  However I don’t finish work until 5.30pm at the earliest, so I’ve been getting 6pm workouts and starting an over eating phase around 7.30pm and ending around 10pm, which is quite late and hard work!  Because this eating window is shorter and later than recommended, it makes some of the guidelines very difficult to follow.  However, it seems to be having good results so I’m going to stick with it for a few weeks and make a decision on how to proceed.

The actual food I’ve been eating has been much better. My macro nutrient ratios have now switched to 30/30/40 (protein/carbs/fats) which was unusual for me, but as mentioned in my last post I’ve been able to do this by eating a lot more healthy fats. I’ve also realised that anything I shouldn’t be eating normally happens during the day at work. This is normally in the form of:

  • Biscuits when clients come in to the office
  • Something from the “butty man” who drops by at 11am each morning
  • Some form of sugary drink or convenience food at lunch

By not eating apart from a very strict amount of controlled calories after 2pm, it’s stopped me eating any of this junk. Bonus.

Training has been very good this week, and I’ve really been motivated to lift heavy weights and enjoying 2 nights a week of HIIT.  I have been experimenting with the Fat Gripz I purchased, and they certainly make things much harder while really testing your grip strength. They completely humbled me on my deadlift workout; I could only use them for much lower weights and soon as I started getting into the higher weights I couldn’t lift them.  I don’t seem to be alone in this, and reading up on the bodybuilding.com forums it’s clear that I’m not the only one. Many people suggested starting off with static holds on lower weights just to start building my grip strength, and then doing deadlifts without them when on the heavier weights.

My training regime is currently on track, so lets see how things progress after another week on this diet.