How can I gain my lost weight back?

[gungfu22]

So here's the deal. I'm 5'9 and have pretty consistently weighed 155-160 until a month ago when I got sick for a week and lost 8 lbs. After I recovered I resumed all my athletics but continued to lose another 4 lbs. My weight is dropping quickly because I am ectomorphic, run track, and practice martial arts for two hours on a nightly basis. I weight train four days a week for 90 minutes to offset the weight loss but lately it hasn't been working too well. I am now 146 lbs and have seen significant losses in strength (I could easily bench 170 eight times and now I can barely bench 165 six times).

So does anyone have any tips on how to gain my lost weight and strength back given all my cardiovascular work? My track season ends within a month so I'm also wondering if anyone has a good workout routine for the summer in order to build muscle quickly and regain my base.

Thank you in advance.

[Custom Volusia]

Correct diet. Lots of protein (fish, chicken, turkey) and lots of red meat (also a source of protein, but also provides creatine).

Don't skimp on the veggies and fruit either. What is your pre workout and post workout snack look light? How many calories do you eat in a day? What does your weight lifting program look like?

[gungfu22]

Correct diet. Lots of protein (fish, chicken, turkey) and lots of red meat (also a source of protein, but also provides creatine).

Don't skimp on the veggies and fruit either. What is your pre workout and post workout snack look light? How many calories do you eat in a day? What does your weight lifting program look like?

Thanks for the prompt reply. I generally have a large breakfast before I workout (a typical breakfast would be some high fiber and protein cereal, eggs, sausages, fruit, and a glass of whole milk). After a workout I drink 8 oz of whey protein combined with milk and then have a light snack of juice and maybe a sandwich. I eat over 5000 calories a day. My routines are primarily based on compound exercises. My current routine works out chest and triceps on Mondays, back and biceps on Tuesdays, shoulders on Thursdays, and legs on Fridays.

[newy085]

All I can say is you lucky b******. Just kidding :)

That is a high calorie, but with your workload it is justified. Still there is no reason I can see there that you are not making steady gains. How much sleep are you getting, routine seems solid enough, with enough rest through a split system. (You could just try a two day split with a rest on Wednesday, if you think recovery is an issue).

How much running are you doing with your track, and how are you working that in with your routine. You could be overloading yourself, it doesn't look like it but it may be a possibility. I would try to drop a session or two while your still doing your track training and see if that makes a difference.

I would also go see a nutritienist (?) or a sports doctor, and get them to have a thorough look at your workload/diet.

[gungfu22]

All I can say is you lucky b******. Just kidding :)

That is a high calorie, but with your workload it is justified. Still there is no reason I can see there that you are not making steady gains. How much sleep are you getting, routine seems solid enough, with enough rest through a split system. (You could just try a two day split with a rest on Wednesday, if you think recovery is an issue).

How much running are you doing with your track, and how are you working that in with your routine. You could be overloading yourself, it doesn't look like it but it may be a possibility. I would try to drop a session or two while your still doing your track training and see if that makes a difference.

I would also go see a nutritienist (?) or a sports doctor, and get them to have a thorough look at your workload/diet.


I consistently get around 7 hours a night (yes I know this is not enough). My track workouts are generally a slow 50 minute run on easy days or sprinting up hills/track workouts on hard days. I'm not much interested in spending the money on professional input, so I'll just have to work with what I can get for free.

[Custom Volusia]

What are your set/reps? That matters as well.

[gungfu22]

3-4 sets, 6-10 reps.

[Custom Volusia]

Well, I would recommend two things:

1) revamping your diet to include more complex carbs and meat. If the cereal you are having is a cold cereal, it still isn't the best thing. Maybe some oatmeal, steel oats preferred. Lots of milk, steak, chicken, etc..,

2) lower your reps to 4-6 range while upping your sets to 4-5 and increasing the weight load. Possibly alter your training split to individual muscle groups per day. Though your current split is good, just might take that extra push to get what you want.

[Nutjob]

All I can say is you lucky b******. Just kidding :).

i was thinking the same thing, i wonder if i can make myself sick to lose the last 7lb of fat i want to get rid of!!:D


How much running are you doing with your track, and how are you working that in with your routine. You could be overloading yourself, it doesn't look like it but it may be a possibility. I would try to drop a session or two while your still doing your track training and see if that makes a difference..

if you are an ectomorph then it would be difficult anyway to gain weight as you are built not to, but if you are doing a lot of track and martial arts then you will lose a lot of energy, maybe cut back on the cardio for a bit?

[Nutjob]

1) revamping your diet to include more complex carbs and meat. If the cereal you are having is a cold cereal, it still isn't the best thing. Maybe some oatmeal, steel oats preferred. Lots of milk, steak, chicken, etc...

also try some grains like brown rice and quinoa, quinoa is high inn complex carbs but has a good protein level for a grain.

[JaxMMA]

Just stop exercising and go on a McDonald's diet :)

[Custom Volusia]

Just stop exercising and go on a McDonald's diet :)

There's a whole 'documentary' on how to do that one 'correctly'!!! :)

[JaxMMA]

There's a whole 'documentary' on how to do that one 'correctly'!!! :)

Seen it a while ago...haven't gone to McDonald's ever since :)

[Panzerhaust]

I have the same problem. Same height. Same weight range. Same damn weight gain problem.

One thing you can do that may help you intake more protein is buy a massive bulk amount off jerky. I get a mix of beef, elk, deer, and buffalo to have a nice variety. If you get some from a farm or farmer's market it's usually less salty and tastier too. Just carry some around with you all the time and eat it throughout the day. The good thing about the jerky is it won't go bad if its all sealed up and sitting in your basement. It's also a good reminder for hydration throughout the day.

Also another thing that may help you is just forcing yourself to eat much more food. I work at a restaurant now so I've been increasing my "meal endurance" as my boss calls it. Just eat slightly more than is comfortable for you so you're somewhat but not too bloated. This way you can increase the amount of food you can intake by expanding your stomach. I was eating from the moment I woke up till the moment I went to bed anyways so I just increased the dosage of food.