Ummm…Says who??? Download my FREE "Bang for your Buck" training prioritization cheat sheet and learn what training you should focus on and why. Im just wondering how long it should take before i see muscle gains ? It takes this long to really see significant results with any type of solid nutrition and exercise program. That is, you can 'feel' some muscles growing, but dont expect to look noticably different. Especially in the first year or so of lifting when you're getting the most coveted results of any lifter:  newbie gains. How Long It Took Me to Lose My Load Weight. of fat. Feeling overwhelmed and confused about where to spend your time and energy in the gym? Love it or hate it, without consistency, none of this will ever come together. Repeatedly lowering cals in a muscle building phase, or under-cutting rest periods in a strength phase, or only sticking to a workout for a couple of weeks before switching “back” is a recipe for disaster. It takes roughly a period of 3-6 months and regular workout sessions to properly gain weight using a weight gainer. On CLX as I’m sure your aware of you life 3 days, cardio 2 (basically. It sucks, but sometimes must be done. Im doing CLX, and its not my first time doing it, this first I did this program was about 4-5 years ago, it worked great and I lost an considerable amount of weight. Simple step by step process to toning your stomach for six-pack abs. If you can't make such a huge jump, add some weighted gloves and increase by only two to four pounds at a time rather than the entire five. Then I realized the cause, and had to shift my shopping habits a bit to be able to truly flatter all the new curves I was getting. But if you’re consistent, you’ll see an increase in muscle mass and definition about a month later. The traditional splits that are seen in the bodybuilding community work extremely effectively…for veteran bodybuilders. I’ve been lifting 4 days a week with 20 minutes of cardio, and one day of 45 min cardio for a month now. There's also no use comparing yourself to someone who has taken over a decade to attain their body, and bashing yourself for not accomplishing similar results in your first year of lifting. I’m 5’4″ and 127 pounds, and for some reason I cannot get muscle definition! If you're doing tons of HIIT, then consider it the cherry on top of your water-retention-sundae. Exercise can help you reach this deficit — if you’re able to burn more calories than you consume each day, you lose weight. This got me to wondering (or pondering): how long does it take before a calorie surplus shows up as a weight gain? I’ve been lifting for about 3 months now ( 4 days/week for 49 minutes/day) and while I feel WAY stronger, I’m. The fat loss will come in time. But then you change it again. I know my weight gain is muscle but why am I still holding onto my fat? Constantly doubting, and thinking that things aren't working — creates the exact environment you're expecting. The more muscle mass you build, the more water you'll begin to retain at all times. That is, when they begin the New Year’s resolutions of weight loss it take two weeks of vigilance before the scale shows a stable weight loss. The scale says weight gain. How Long Does It Take To See HGH Results Human Growth Hormone (HGH) replacement therapy can be a very effective way to treat men, women and children suffering from Growth Hormone Deficiency of GHD. Accept the challenge — if you can do it with good form — and work your way back up to 10 reps. To see results in 6 weeks, you need to be consistent with your strength training workouts, working each muscle group at least twice a week using weights that are challenging enough to break down muscle fibers so they can be rebuilt. Many factors, including your starting size and your eating plan, can make a big difference. ... How Long Does it Take to See Results from Working Out - Duration: 4:00. ;) ~Kiki. So if you want to continue with the building, you have to let go of the “extra” pounds on the scale because muscle NEEDS water, and you don’t want to lose that. How Long Does Maca take to Work. It's a heavy weight, and you feel the burn when you lift it. Building muscle can take YEARS to develop, so it’s not something you can expect to change overnight. Different goal, different time frame. Patience, persistence and consistency will help you along the way. Weight loss is a common goal, but you may want to know what a healthy rate for weight loss is. It takes a deficit of roughly 3,500 calories to lose 1 lb. Any tips for a newbie or frustrated lifter that's just not seeing the results they want? Click to share on Facebook (Opens in new window), Click to email this to a friend (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on Pinterest (Opens in new window). The opposite seems to be true for these people as well. By the end of the 28 days, though, it was a different story: At the end of a month of overfeeding, their fat mass increased by nearly 3 pounds, bringing their … Whether you've decided to test the waters with Crossfit, finally hired a trainer, or simply do some workouts that you find on the internet: you're lifting heavy, you're loving it…and you're not seeing these “miraculous” changes that everyone seems to be promoting. You have to remember, you have only been lifting for a month. In general, however, many people can see results in one to two weeks when they stick to their plan. As for the 5 lbs… when you lift weights, your body will automatically hang on to more water. i workout 3 times a week. When it comes to lifting, things will occasionally appear to get worse before they get better. The five-day food binge didn’t have much effect on their weight gain, and made no difference to their at fat mass. Try not to compare yourself to anyone else. Take pictures, take pictures, take pictures! The only way to continue to see changes is to continually challenge yourself. :(. Weight loss can happen pretty quickly. We answer that question in this article and show you exactly how so many women are getting a toned body with a flat tummy in 4 weeks. If you stick with weight lifting for six or seven months, you can add six to twelve pounds of new, lean muscle to your body. Your muscles may look more defined after a workout, but this isn’t due to an increase in muscle tissue. What.is.the.deal? Steady state cardio activites dont give you any fat burn over time because the body adjusts to what its doing in them and the burn is no longer effective. Thanks so much for posting. #weightloss #fatloss #sixpackabs #flattummy #tonestomach #flatbelly Joseph (Verified Purchase) Hi have been taking animal cuts for 3 days now and just had a quick question.. There are many factors that influence whether you gain weight or lose weight. A good rule of thumb is to use the 90 day mark (3 months) to test results. ;)  How do we determine how many sizes we should be up or down within a year? This site uses Akismet to reduce spam. Dealing with obstacles and setbacks (a story of adrenal fatigue). I’m 6’3 140 on a diet that’s giving me 1000 more calories a day than my previous diet. Good luck and stay with it! One (1) bottle of Apetamin syrup should last you approximately two weeks. I just want to say, Kiki, that this is an awesome post! I’ve been one of the more lighter weight users and cardio bunnies (distance runner). A typical newbie routine could consist of up to 3 total body workouts per week, or 2 upper, 2 lower (alternating). Plus, I just love your writing style. Best Way to Gain Weight Using Apetamin Syrup in Nigeria. This increases the force you can generate. My spouse and I stumbled over here by a different web Do "strength" DVDs count? Case in point: my pant size can vary from a size two to TEN in about 60 seconds (yet look just as lean in either size). Birthday parties? It’s definitely a delicate balance sometimes between what we want and what we love. What is going on with me? I asked @bodybugg on Twitter about gain/loss/results and here is her answer: I’m so happy to read your post. But you do. Right now you should be eating more calories than you burn and be in a caloric surplus. If you haven’t already please take a look at our Metabolism Reset guide to help guide you along the way. Many postpartum women can lose a good chunk of baby weight they gained during the pregnancy. Is Strength Training Better than Cardio for Heart Health? You may sit still with your weight or go through “clothes getting tighter” phases for the entire first year, but let me tell you…the progress that is happening is UNreal, and will blow.your.mind. Hi Tanya! ... Once you achieve your desired weight gain results, can discontinue Maca consumption. Thanks for taking the time to read such a longggg post ;). Shop Cathe Fitness Equipment & Accessories, All of Cathe’s Strength & Toning Workout DVDs, Your Waistline Gets Larger With Age Even if You Exercise. Sign up now for in-depth info on strength training and fat loss. Lose weight, gain muscle, or improve endurance without losing muscle mass — the training method or combination of workouts you choose depends on your goal. I pray not by the same industry standards that tell us to “eat-less-than-you-need-to-support-your-body-in-a-comatose-state” for weight loss? (But please don't compare pics of your 40 year old self to pics of your 15 year old self…that's just plain freaky). By losing a couple of pounds of fat every week while developing your muscles, you will begin to burn more fat and tone your body at the same time, producing quicker results. It's just sad that so many of us come from a dieting standpoint and expect things to be so perfectly linear, that we never see results of all the hard work we put in come to fruition. How Often Do You Need to Train to Maintain Muscle Strength and Size? Benefits of Exercise: Do They Stay With You if You Quit. HIIT is a different kind of cardio, a good one because it is intense and short. Hi there! Discover easy tricks and exercises, healthy recipes and tips on how to be healthy and feel good. Who cares if you can only make it to six to eight reps before you fail? Vets: how long did/has it taken you to see results? You feel the pain of a hard workout instantly, but what about the gain? I feel better knowing though that as I do want this to be a long term thing that patience will be the biggest virtue and to not give up with what I’m doing! But not really. "Muscle gain is a much slower process, so aim for a target of adding 1% of body weight per month achieved by a calorie surplus of no more than 20%." The News is Worse Than You Think! The question my clients usually ask is “How long does it take until you see muscle gains ... while gaining little, to no extra weight and they need a significant amount of calories to gain weight. I’m on week 6 Sunday will start week 7. my pants and shorts that fit on me 6/7 weeks ago, no way I cant even! There are a lot of factors that can impact how long it will take to see major and noticeable results from working out. This doesn’t mean you have to workout every day! This further boosts muscle strength as the muscle cross-sectional area enlarges or “hypertrophies.” This is when you start to see the first signs of muscle enlargement and the much hoped for ripples when you flex your biceps. Ask yourself why are my clothes still fitting, if Im 20 pounds heavier? Its one OR the other. I have gained over 10 lbs (apparently all in the bootay)!! lol. I’ve been lifting 4 days a week with 20 minutes of cardio, and one day of 45 min cardio for a month now. my thighs are bigger, butt and hips. Confession time: The other day, I went out in frustration over all my older, lower rise jeans that weren't fitting. Can it happen in a couple of days? If you feel the need to look around for an ideal body goal to shoot for, make sure that it aligns with YOUR genetics, time, interest, and drive. And being content with/sticking to that decision for the time frame you set for it, while acknowledging both pros and cons of each. Your overall weight will depend on how well your digestive tract is working, how efficiently your body can utilize glucose (your insulin sensitivity) and the ty… Taking my own redundant advice — I bit the bullet and bought the exact same jeans in LARGER sizes to make sure they fit over my butt. However, the amount of time it takes to drop pounds and inches depends on how many calories you’ve cut from your usual intake, as well as your exercise regimen. Even twelve pounds of muscle will result in an enormous gain in strength, probably far greater than you can imagine. If you're not seeing major body changes, it could be for lack of major body movements. That is, they seem to be able to overeat for a period of time and then after roughly two weeks – boom! For the gym-goer who needs 2500 calories to maintain weight, this would involve eating 2750-3000 calories over four weeks. It seeing any visual results and it’s driving me crazy. After strength training, blood flow to the muscle increases greatly. Most people are not using Phentermine, for weight loss, correctly. - Not eating enough calories for weight loss. If your body shape is changing, maybe it's time to switch brand manufacturers. I mean, of course you're lifting heavy enough. You probably didn’t start a new fitness routine just for your health. Usually, by 6–8 weeks you’ll see some improved muscularity and a weight gain of 2–3 lbs. at a larger size. During that time your body is mostly utilizing energy from glucose and nutrients found in that meal. page and tought I might as well chewck things out. Even though you haven’t increased the cross-sectional area of the muscle yet, your brain gives you an extra strength boost by recruiting more motor units to allow you to generate more force. Think of your journey as a college degree, every time you “change your major” you tack on time to your journey. weight gain; That being said, it’s safe to say that apetamin is good for you, if you’re looking to put on some weight fast. Hi Maddie I’m a super tall girl~ 6 feet and when I started working out I weighed about 175. Exercise can be used as an effective tool for weight loss and also preventing weight gain. This is due to neuromuscular adaptation. Most importantly, note their starting point. Like I’ve mentioned here before several times, my sweet spot tends to be 4 days per week for lifting. Keep in mind you may see more weight gain than this amount (up to 2 – 3 pounds per week) due to additional muscle glycogen, water, and any extra fat added in the process, but this is a good estimate for the amount of raw muscle tissue that will be added if you’re following a high-quality weight gain program. It can take six weeks or more to see changes in muscle size. Here's eight reasons why you may not be seeing results yet: I'm sure this is insulting to most people reading this. I’ve been measuring my inches to stave off the scale obsession but I’ve only lost about a half inch on my hips. I’m trying to find a balance with my wanting muscles and wanting “the bling” after finishing a half or full marathon. Or does it take more than that? While the actual rate people can gain weight varies and depends on the individual and their metabolism, age, height, fitness and state of health, it does not happen overnight. What if I switched out the cardio days for hiit? Keep at it, you are rocking it!! Lookk forward to looking ovger your web "Don't do what I did!" One thing to keep in mind is Cardio will not help you burn fat. There’s no point in shooting to look like a pro figure competitor, when you don’t have the inclination or desire to put in the time that they do. Turbo fire also, has some intense Hiit workouts in there program. How quickly will I gain if I don’t do any serious exercise? Okay, may be I’m weird, but hey… I know that some people may want to know how long to do intermittent fasting for to see weight loss results. I do enjoy it. We’ve pointed out just a few ways to make sure you’re getting the most out of your training so that you can see results … You’ll be pleasantly surprised by the results! "Muscle gain is a much slower process, so aim for a target of adding 1% of body weight per month achieved by a calorie surplus of no more than 20%." Bodybuilders refer to this as the “muscle pump.” This effect lasts for only a few hours, but it can temporarily make you look more defined. You want to see results, whether that means gains in strength, bigger muscles, or greater endurance. If someone lifts, gets frustrated because the results aren't coming fast enough, and then goes back to cardio madness, they will be convinced that nothing is working. Could you possibly go up to 30 or 35? Weight loss – results within weeks. How long has it been since you started trying to gain on 3,000 calories? Weight loss and muscle building can each take the same amount of time to produce physical results, but when they are done together you may see results faster. It's really hard to put your lifting progress on a timetable. If you plan on seeing some impressive results, you've gotta buckle down, make the decision, and stick.with.it. You’ve got this, girl!! I will recommend you MyFitFuel Mass Gainer as it contains carbohydrates and proteins in the ratio 3:1 and facilitates easy weight gain. Are you're cranking out 25lb dumbbell rows,  just because it seems heavy enough for your 10-12 rep range? On the other hand, strength gains happen more quickly. While some people build muscle very quickly, others may need at least two or three months of consistent training to see significant, long-term results. 1. I appreciate the info, I am waiting for a couple more weeks , Your email address will not be published. Should you just do cardio to lose weight? For the gym-goer who needs 2500 calories to maintain weight, this would involve eating 2750-3000 calories over four weeks. If you have a hard time discerning your best one year progress from someone else's five year progress – then you may need to get up close and personal with your “unfollow” or “unsubscribe” button. How long does it take for you to see results with animal cuts and how long does it take to get into your system?" Follow This Weight-Loss Timeline to a Tee for Results That Stick Stepping on the Scale This Often Could Boost Weight-Loss Results 11 Incredible Weight-Loss Transformations You Have to See … I have a protein shake right after I work out (in the morning) … then a sandwich after lunch and usually a bean dish for dinner. If you're lifting, you're retaining water. I don’t eat a. As much as we want to, we cannot gain muscle AND lose fat at the same time. And lifting weights at least 3 times per week is consistent enough to see results. “Cardio for Fun, weights to transform!” Do cardio if you ENJOY it, but don’t add it in because you think it will help shed the fat – it will not. I am frustrated with my progress because 1) I’ve gained 5 pounds with no sign of it going down, 2) I look pudgy still, and 3) my bicep definition I used to have is pretty much gone. The opposite seems to be true for these people as well. This is due to changes in the way your brain interacts with your muscles fibers. Listen…the size was WAY larger…would you know I had FIVE people tell me I need to STOP losing weight when I was wearing those jeans?! Just keep at it.. Make sure your protein levels are up, you are eating your correct calorie level for your activity and you have patience. HIIT is a great “finisher” to a strength workout, or as a cardio session on its own. Muscle Memory: Why It’s Easier to Get Into Shape the Second Time Around, Lack of Exercise Is Even More Harmful to Your Muscles as You Get Older. Thanks! This is when you would incorporate cardio along with your lifting and lower your calories. It never hurts to reiterate what I’ve been learning over the past couple years. Once you begin a low-calorie diet for weight loss, you could notice results fairly quickly. I know that I will have to have specific periods where I lift, followed by a period of cardio. its because you’ve gained muscle, and your body composition is changing. However, Dixie State College of Utah cites research suggesting women may gain 2 to 4 pounds of muscle after two months of regular exercise. Not only do these types of workouts get the heart rate up higher, they also produce faster results. Strength Training: How Long Does It Take to See Results? After a year, that number jumps to twelve to twenty-four pounds. You gain weight immediately when eating food or drinking liquids. My work is sitting all day on a computer which makes my life kind of (exercise free); I eat very healthy but still not much movements during the day. It's an ugly cycle. Before you jump to conclusions, let me explain: There is a "standard" way to use Phentermine (the way that most Doctors use it) and a "better" way to use it (the way that I recommend you use it) and by simply changing how you use it, you can increase weight loss while reducing symptoms. Mix up your workouts and their intensity to allow your body to recover. Glad to hear that you are killing the weights and getting those results. This article explains the factors that affect how long it may take you to lose weight. What is going on? Trust me, you will see how great you look in clothes that fit. Caloric Deficit. But wearing jeans that FIT ME (note…did not say jeans that “I fit” into to) FIT, baby. I wont stop what I’m doing because I know eventually things will work out. Does Christmas ring a bell? If you had to choose between the two, HIIT will give you far more bang for your buck when it comes to cardio:). Both seem safe when used as directed. You’ve just started strength training, and you’re eager to see those first ripples of muscle. ... Health Digital. The bottom line? to develop. I’ve been regularly exercising for about a month and a half (I did a couple weeks of powerpump before deciding to take lifting into my own hands). If It Doesn't Challenge You It Doesn't Change You. Oh, and I love that picture of you and your BFF – and that is such a great way to visually show all of us how very, very different every body is! Get clothes that fit, forget the rest. Weight gain and weight loss are much more complex than just eating less and exercising more and hoping that everything will "work itself out". (Only reason I’m not exercising is because I don’t have time anymore. How quickly will I gain if I don’t do any serious exercise? How long does it take to see results? But let's face it. Im so happy I came across this read! During the first weeks of strength training, your brain responds to training by recruiting more motor units with each muscles contraction. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. The more consistent your training plan, the faster and more likely you will see visible results. In terms of intensity it’s simple: the harder you work, the more you progress. People wanting to lose weight should aim to be physically active for 60+ minutes per day to notice any significant changes. So then we keep doing the old stuff, thinking that it will only get better, only eventually undo the results, and put ourselves back at square one. see so now i’m following you. What if you don't want to lift? Sometimes, vets, we can be just as likely to get comfy with a certain weight. I’m so frustrated. This was a real nice and easy read. For someone who hasn't worked out before, it may take up to two months — … Ok,, I just started p90x like 3 weeks ago. Sometimes lifting is cardio in in of itself, but that added cardio will really get rid of the fat to show the muscle you’ve added on in the past 3 months. You initially gain precisely as much as the food or the drink weighs. How long before I start to see results on the scale? Patience is the hardest thing for all of us to overcome so you are not alone! But, if you adore your 5×5 deadlifts or what have you, just accept that you may be retaining some serious water…and invest in jeggings. How Long Does It Take to Notice Weight Loss? Read More » Im getting so discouraged. It also increases how rapidly these motor units fire. Every body part requires a different weight. This is because no matter how small you are, sizes will vary — per person — in fit. When you gain muscle, it’s almost impossible to lose fat. I know it can be tough to wait for progress to happen. So it’s up to you to really decide to a) do what you love, relish in your speed/medals, etc., and truly accept the physique that comes with it, or b) do what it takes to get the physique you want, while sprinkling in what you love for “sanity” or c) a mixture/phases if both… No choice is wrong, it’s all about choosing and accepting the one that aligns with your greatest priority. Lower Body Workouts Building lean body mass takes patience, but it’s worth it. Whey protein powder and creatine remain popular dietary aids that can improve your physique and power within days. > BONUS!! If you're able to go beyond 12 reps on most exercises, it's probably time to increase your weight. It takes a 3500 calorie deficit to see a 1 pound loss but many factors can cause a gain such as water retention. After 4 to 6 weeks of training, if you’ve challenged the muscles sufficiently, your muscle fibers will start to increase in size. How long does it takes to see results on P90X? The muscles that you are building is what was lost in the past from previous dieting attempts, so they have to be replaced before the body will want to rid itself of fat. by EM2WL | Sep 11, 2014 | Building Muscle, Consistency, Fat Loss / Cutting | 17 comments. weight gain; That being said, it’s safe to say that apetamin is good for you, if you’re looking to put on some weight fast. This really isn't such a bad thing, but rather a sign that things are going well…as you'll see here. How Long Does It Takes to Tighten Up Your Arms in Exercising?. ;). Good to know. GHD occurs when your pituitary gland is not producing enough growth hormone. Post was not sent - check your email addresses! Loss of Muscle Mass With Age: Is There a Cure? All 5 of my own hCG Rounds, loading both dirty and clean, I lost all my load weight (up to 3.4 lbs some rounds) after just one day on the 500 calorie (VLCD) diet – in many cases I gained only 1 or 2 lbs loading, in which case I lost all the the load weight, plus NEW weight … I just consider it the “labor pains” of muscle delivery — a tad “painful” when it's happening, but most of us wouldn't trade that muscle baby for the world once it arrives. Even if you strength train using heavy weights consistently, you won’t see those ripples if they’re covered by a layer of body fat. Use a weight that’s heavy enough that you can’t eke out another rep after 12 repetitions, and do 2 to 3 sets of each exercise. However, this time around I feel like Im not losing anything! Trust the process. As with compound moves, newbies should be doing more routines that involve the entire body, rather than just hitting one to two body-parts per week. Until your body gets familiar with the workout, when you start retaining a bit less. I’m having this same problem. While some people build muscle very quickly, others may need at least two or three months of consistent training to see significant, long-term results. How long does it take to see results? “My clothes all fit still, but I’ve gained 20 pounds”. I love this article. What am I doing wrong? It can definitely feel confusing when you look in the mirror and KNOW that you’re getting smaller, but all of your “measures” don’t seem to confirm it. In fact, it makes take wayyyy longer. Strength gains occur earlier than gains in muscle mass. https://eatmore2weighless.com/how-much-cardio-is-too-much/. You should try to target all your major muscle groups at least twice throughout your weekly workouts. Those few extra pounds will eventually be too light and they have to increase! You can get results in 1-2 weeks. Sure…there will always be tweaks that you'll want to make, but if your butt looks freakin amazing – take a moment to accept that, rather than be overly concerned about the number on the scale OR inside of your jeans. If you track your food intake, really look at your macros and make sure they are where they should be 40c/30f/30p. Whenever you ask the question, “how long does it take to build muscle,” you really must evaluate your own situation personally. Each motor unit is a cluster of muscle fibers innervated by a motor nerve cell. And retain more water. I’m 6’3 140 on a diet that’s giving me 1000 more calories a day than my previous diet. I might be able to help. Don't keep images, magazines, or Facebook “friends” around that make you feel that you're accomplishing nothing. The keto diet is well known for promoting weight loss at a high level. By losing a couple of pounds of fat every week while developing your muscles, you will begin to burn more fat and tone your body at the same time, producing quicker results. How Long Does It Take To See Weight Loss Results. That’s where diet and high-intensity cardio comes into play to help you melt away the fat that’s hiding your growing muscles. Congrats on those slim legs of yours! You’ll start to lose fat once you restrict your caloric intake and go through a “cutting” phase. Obviously, there's a time and place for everything, including isolated moves, but generally the newer you are, the more compound moves should be in your routine for best results. Eat 100grams worth of chocolate, and you’re instantly 100g heavier. Save my name, email, and website in this browser for the next time I comment. You'll also receive special vids and free workout plans to help you get the most from your time in the gym. Patience is the key for sure. I drink coffee, tea and water.. and seriously that’s my diet. Eat 100grams worth of chocolate, and you’re instantly 100g heavier. While some people build muscle very quickly, others may need at least two or three months of consistent training to see significant, long-term results. S strength & Toning workout DVDs Total body workouts Upper body workouts ghd occurs when your pituitary gland is producing! And or pants wont be lose until the 12 weeks and added hiit after my sessions. Gain if I don ’ t mean you have to admit I prefer weights over cardio anyway a post... This scenario, results may take 6 to 10 reps hiit workouts in there.. Starting a Low-Calorie diet do how long does it take to see weight gain results Need to Train to maintain weight and! # tonestomach # flatbelly Im a skinny 17 year old male see here about 175 tips for a.. Discover easy tricks and exercises, it temporarily looks larger, and you feel burn. 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Be drawn from fat stores, persistence and consistency will help you the... … how long before I start to see results you fail my Load weight mentioned that seems. Pounds and haven ’ t do any serious exercise really hard to put your lifting on! And water.. and seriously that ’ s how to be content ( and BEAST )... In that meal also preventing weight gain was 3.5 pounds your body composition is changing sure your intake! Train to maintain weight, this would involve eating 2750-3000 calories over weeks! To maintain weight, this I did not do the first time after strength training, flow. Lack of major body movements to lifting, things will work out effective tool for weight results. Know my weight gain was 3.5 pounds I comment a fasted state generally! On fruit ( mostly bananas ), cottage cheese, tomatoes or but... Muscle definition to really see significant results with any type of solid and! Several athletes ( and BEAST! can expect to look noticably different to shop and I over... 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