Help, need advice, very frustrated!

[wannabecut87]

Hello, I have just started going back to the gym after a year and a half off. For the past year I have been working out at home and power walking every day and have gone from 210 lbs at 5'9.5" and about 26 % body fat, down to 182 lbs at 18.5 % body fat.
I have now been going to the gym once a week for the past month for about 2 hours for a full body workout, mainly to save some money and also to start me off before I add more days in.
After every workout for the past month I have been getting doms which I never used to get that often, so obviously I am pushing myself and actually properly working out at last instead of doing a half-assed workout. Problem is that I think I have lost muscle and gained fat.
I am now about 183 lbs and 20 % body fat so I think I have lost muscle and gained fat, I am using a salter scale which has been tracking my body fat % for the last year so it seems to be reliable enough, plus I have gained about half an inch on my waist as well.
For a week I tried a high protein diet of 100 g +, but stopped because I noticed fat gain and bloat.
I may have layed of the intensity of my power walks and stopped working out so much at home so I can take time for my body to rest and repair from my weekly intense muscle workouts but surely that would just result in fat gain and not muscle loss? Why have I lost muscle and gained fat, am I not eating enough calories, or is my body going into some sort of starvation mode because these tough workouts are burning so many calories? Or is this normal and my body is just a bit shocked at the sudden increase of this new workout load and will stabilse in the next few months?
Any reponses will be greatly appreciated. Many thanks.

 

[stevesmi]

well I am gonna guess that your workouts need help since you are getting DOMS so much. have you looked into splits? even if you get the DOMS if you do a 3 day split it won't matter since you get 3-5 days in between workouts for those muscles. I have a good one in my signature.

as far as the body fat DIET is crucial and topping it off with cardio is icing on the cake. there are so many guys on the board who either struggle to gain or struggle to lose. you aren't alone.

 

[gatemoney]

Wth is Doms???

 

[wannabecut87]

Delayed Onset Muscle Soreness, the pain you feel the day after an intense workout, which can last up to several days. Some say it is caused by a build up of lactic acid, others say as the muscle swells because of inflammation, the muscles push against nerves which cause the pain, but yeah, basically the muscle gets damaged and suffers microtears and then the nerves surrounding the muscle send messages to the brain that the muscle is damaged and therefore needs a feeling of pain to signal to the human that that specific muscle is damaged and needs rest in order for it to heal.

 

[gatemoney]

Delayed Onset Muscle Soreness, the pain you feel the day after an intense workout, which can last up to several days. Some say it is caused by a build up of lactic acid, others say as the muscle swells because of inflammation, the muscles push against nerves which cause the pain, but yeah, basically the muscle gets damaged and suffers microtears and then the nerves surrounding the muscle send messages to the brain that the muscle is damaged and therefore needs a feeling of pain to signal to the human that that specific muscle is damaged and needs rest in order for it to heal.

Ok im confused!
Isn't that the point?
whats the difference between Doms and regular workout muscle soreness?

 

[wannabecut87]

what? Seriously? Doms IS the soreness you get after a workout, as it is scientifically explained as.

 

[gatemoney]

The part i dont understand is that you're upset about it. If im sore the next day im satisfied that i killed that shit but typically i dont get sore unless i miss a day or 2 for some reason and that muscle group is rested to much.
When i first started squatting i did it once a week and would get unbelievable sore the next day then it would just get worse the next few days. It would last for 7-9 days sometimes. It was pure agony,walking like i had a stick up my ass for a week strait.
However when i started 5x5 squatting 3xew that stopped very quickly.
So i would assume there is a certain degree of muscle conditioning that you are lacking by only working out once a week.

 

[crixus]

yea working out once a week your going to be sore for days everytime

 

[Colstreamer]

You might wanna have a look at your diet bro, you said you tried 100g+ protein per day and that was "high", but looking at your weight (183 lbs - 20% bf = 146.4 lbs lean body mass) I think you need closer to 150g-200g per day if you want to develop your muscles real protein mind not just shakes and bars.

 

[Cutiebolic]

You might wanna have a look at your diet bro, you said you tried 100g+ protein per day and that was "high", but looking at your weight (183 lbs - 20% bf = 146.4 lbs lean body mass) I think you need closer to 150g-200g per day if you want to develop your muscles real protein mind not just shakes and bars.

Agree

Also, bro, with all due respect, think less and do more. It seems like you're rationalizing your way out of a good regular workout schedule.

Commit to something and do it for a few weeks even if it doesn't "feel" like you think it's supposed to.