Ok guys, in July I bought ap air of the select tech interchangeable dumbbell weights. I have been working out 5 days a week. Monday, Wednesday, and Friday is chest, tri's, and bi's. Tuesday-THursday is shoulders, back, and legs.

After about 3 1/2 months I have lost the desired amount of weight, but haven't been able to gain more muscle. I notice myself getting more tired as the week progresses.

Do you guys think I should cut back to Monday and Thursday chest, bi's, and tri's with Tuesday and Friday being shoulders back and legs with Wednesday off? Or do I push harder?

Keep in mind I'm not trying to get body building big, just stay in shape and maybe get a little more cut. Thansk!

I'll bet it's diet. Your muscle tissue needs protein to build under any circumstances and the body needs calories for energy. Losing body fat invariably involves losing muscle tissue unless you make efforts to not do so. Since weightlifting and cardio work are two different things, increase your cardio work and reduce workouts to four or three days.

I usually consume between 150-200 grams of protein a day.

Pretty sure it was the cold. I got slammed with it today, feel like death

sounds like a nice work out you know what your doing..but as i read more and more about food and working out I learn even more..for energy you need carbs rice rice pasta many nutrigrain and granola bars hold carbs..cliff bars are great 4 carbs..and now to make more muscle gains you need heavier weights you body is used to the weights you got..now you gotta go buy heavier dumbells...ha ha...sorry

Sir, just stay with it. When I was young I was much more active and also went through the periods of "Tiredness" as you are now going through. The above posters also offer good advice- diet is very important and that also includes drinking a lot of water. Good luck with your program. Just don't quit

You can eat up to 3g per kilogram bodyweight of protein per day, that's the max. So for example you weight 100kg, you can eat 300g of it.

you didn't mention a cardio day

I'd suggest you cut out the wednesday workout and get some low intensity cardio work in on that day

basically agree with what olivant said.


would also vary the exercises you do per bodypart

That's what I was thinking, hitting Bi's, Chest and Tri's 3 times a week is starting to burn me out

You shouldn't train one muscle group more than twice a week, keep these training seperated each from others as much as you can. By doing them every second day, you just overtrain the muscle and it cannot rebuild properly.

Make sure you intake protein right after the training also, best thing is to drink a protein shake right after it or eat something with high protein value in it.

Only muscle group you can workout everyday is the abs... besides that your risking fatigue injury and overtraining just like ThePolakVet said

Also try using some sort of muscle rub or vasoline before you train/stretch/ and do cardio. There is something you can get online called Sweet Sweat, it's kind of like ICY Hot but it helps you get a better sweat and look leaner and more defined.

I'll have to check that out, Thanks!

In my younger days I used to work out a lot...these days I am more of a rester

Your just resting those muscles from an earlier workout a few years back, nothing wrong with that my friend!

Good discussion and i really like it. Well i do workout everyday and i take proper rest during the day to maintain my health with fitness. I consume little amount of protein in a day because i don't need to build up muscles and mass.
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You would be surprised at how much weight you would lose if you went with straight protein and lifted light weights.