Add a cup of nuts to your daily intake , aprox 1000 cals , cheap and effective.

I'll add it to the grocery list. I think the weight loss is not so much a problem of calories as it is atrophied muscle. My diet hasn't been bad...I've lost 3lbs though. I wonder what the rate of muscle mass due to atrophy is. I know it depends on overall mass, metabolic rate, etc. Maybe my calories haven't been high enough. I will start logging it on fitday again.

fitday makes a huge difference. I always find it amazing at how low my calories are , when it seems I eat all the time.

Ross, I don't know, of course how much detraining you've gotten but when you DO detrain there are other things besides just lean mass that can cause some short term decreases in weight. One thing is that your body begins to store less glycogen. And thus less water. That can account for some of it. A little may be protein loss but I doubt it's anything significant. I any case a 3 pound fluctuation would be considered normal and insignificant for most individuals.

Look at it this way. Part of becoming a "trained" individual is that your muscles store more stuff. Heck, if you do enough in the realm of endurance even your blood volume increases. So the reverse is also true which means that detraining causes you body to begin storing less stuff. How long that takes depends on a whole lot of factors, of course.

Monday's Workout
Military press - 3X8 125
Flat DB Press - 3X6 75
Squats - 3X8 245

Weight - 173

Still down 5 lbs. Don't know how I lost 5 lbs in 3 weeks...that's what gets me. I must have starved myself to create a sufficient caloric deficit in that amount of time to lose that much weight. I'm not losing any more, thank goodness.

Ross, sorry to hear about the weight loss. I am glad to hear it stopped. Take care of yourself. :)

Lat pulls Front - 2X8 135
Rear - 2X8 105
Pull ups - 1X8
Shrugs - 3X10 55, 75, 85
Deadlifts - 4X8 225
Cardio

Weight - 173

Thanks Widdoes. I'm going to up my calories a bit, I think. Good workout today.

Bench press - 3X8 185
Squats - 3X12 225, 245, 245
Arnolds - 3X8 50, 55, 60
Rows - 1X5 90, 2X8 70

Good back workout on Wednesday. Today I was a little hurried. I am going to improve my pre workout nutrition next week and take the time I need in the gym. Still loving 3X12 for squats...12 reps is a long ass set for me.

Nice squating bro..

no doubt man...12 reps would suck :) props.