The weight you lost was water. I've seen people burn over 20lbs in 1 day of water.
Bodybuilders on a mass phase eat about 1.5 grams of protein per lb of lean body weight, spread out over the day. You might need about ~150 gr protein per day.
Trying to gain weight while doing TRIPLE CARDIO is impossible.
Your doing morning cardio, cardio at work then cardio at night?? That's like a pre-contest cardio plan.
How are you going to build muscles on cookies and soda? Every time you eat it should be a protein/carb/fat mix. Like a protein shake, handful of almonds and a bagel or 2. Each of the 6 meals you should have every day should have 25 gr protein, plenty of complex carbs and some fat. For mass gaining a liberal amount of healthy fats helps quite a bit. It keeps your body anabolic.
Besides more red meat I will add 1T of flax oil to my shakes and my tuna/rice meal gets 1T olive oil or more
On mass phases bodybuilders usually go light on the cardio for a while. Every other day. But if your job is very physical that should be plenty while you spend some time gaining weight.
Bodies don't really want to add extra muscle or lose fat. It takes daily motivation and effort. The workout part is easy, the real effort is eating what you need to.
Concentrate on eating the maximum amount of protein/carb/fat before you start adding sweets and candy. That stuff doesn't help much with muscle gain but it's great for fat gain. If you're eating enough to gain mass then you will be slightly overeating as it is (some fat gain) so adding desserts just increases that. Then when it's time to cut down some of the fat it makes it that much more work.
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