Getting over the hump

[rnicholus]

I've recently reached a plateau with my weight training. I haven't been able to increase the amount of weight I lift for several weeks now, and it's getting to the point where I can barely finish my workout routines anymore due to extreme exhaustion. I was making serious progress for a long time, but my progress has slowed considerably within the last few weeks.

So, to "get over the hump" and perhaps increase my energy and muscle-building potential, I'm wondering what I can/should do. Would a change in diet help, or perhaps taking something just before my workout, or perhaps adding specific supplements to my diet do the trick, or all of the above?

[Cirino83]

I would maybe look over your diet again. Post us your diet and training. Maybe you are overworking and it's causing you to fatigue. Try eating a pre-workout meal with carbs. You could also try supplementing with caffeine before your workout for a little more energy.

[rnicholus]

I would maybe look over your diet again. Post us your diet and training. Maybe you are overworking and it's causing you to fatigue. Try eating a pre-workout meal with carbs. You could also try supplementing with caffeine before your workout for a little more energy.

Ok, here goes...

Diet: I usually eat 3 meals a day and, for the most part, keep my caloric intake to under 2000 calories/day. I consistently eat low-fat food. I started doing this a while ago to lose some weight, but I have been at a good weight for a little while now, so I'm less concerned about putting on weight. I avoid late-night meals. My diet primarily consists of pasta. I rarely eat red meat. I used to eat a ton of fruit, but I have taperd off some, though I drink a ton of 100% fruit juice. I stick to soy milk since I'm somewhat lactose intolerant. Breakfast is usually a few waffles or a bowl of cheerios w/ OJ. Lunch is usually a couple of Lean Cuisine dinners, and Dinner is almost always some form of pasta.

Training: I hit the gym, usually, 4 times a week. I used to go 5 times a week but had to cut back as I added on weight to my routine. 3 days a week I start with 10 minutes on the eliptical, increasing the resistance levels by 2 every 2 minutes. Then, I hit 11 different machines. I use two different sets of 11 machines, for a total of 22 machines. I increase the amount of weight on the machine or exercise by 2.5 lbs when I am able to do 12 reps twice in a row (some I set the bar at 15). One day I'll hit one set of machines, the next workout day I'll hit the second set of machines. Here are the machines/exercises I hit split up by set, and the amount of weight I currently put on each:

DAY A:
Torso Rotation Machine: 125 lbs
Incline Press Machine: 110 lbs
Pectoal Machine: 152 lbs
Vetical Bench Machine: 97.5 lbs
Seated Leg Press Machine: 220 lbs
DB Shoulder Press: 50 lbs
DB Arnold Press: 30 lbs
Squat Machine: 57.5 lbs
Low-Cable Upright Pull: 127.5 lbs
Dips: Body-Weight

DAY B:
Reverse Crunches: Incline set at 7
Nautilus Abdominal Machine: 135 lbs
Lat Pulldown Machine: 125 lbs
Back Extension w/ Plate: 67.5 lbs
Dual Axis Rows Machine: 122.5 lbs
Sit-ups on Board: Incline of 4 (maximum incline)
Prone Leg Curl Machine: 95 lbs
Standing Calf Raise: 100 lbs
Stiff-Armed Pullover: 117.5 lbs
Supine Chinups: laying flat (up to 12 on set 1, and 11 on set 2)
Preacher Curl Machine: 95 lbs

The 4th day is 45 minutes of carido.

[Unreal]

Your diet is a complete joke and your training isn't far behind. Both need a complete redo.

[rnicholus]

Your diet is a complete joke and your training isn't far behind. Both need a complete redo.

Alright, I'm all ears. What would you suggest, specifically? I'll admit I don't have much knowledge in this area.

[Sidior]

Alright, I'm all ears. What would you suggest, specifically? I'll admit I don't have much knowledge in this area.

1. Your diet is almost all carbs with little protein or fat. Your body needs protein and fat to function properly, it does not require carbs at all.

2. Your routine is terrbile. I would say go to doing full body workouts three times a week, incorpating the big 3 and other compound movements. Read up on how to squat, bench, dead, row etc and use these on your full body workouts.

3. Read every sticky on this site, then do it again. After you have read the stickies read every article on the site.

4. After you have gone through steps 1-3 and repeated them for about 3 months come back with further questions.

5. I hope you arent a troll and this was just a waste of my time.

edit: It came across as me saying carbs are not important, they play a role in your diet as well. After reading the stickies and articles you will understand.

[rnicholus]

1. Your diet is almost all carbs with little protein or fat. Your body needs protein and fat to function properly, it does not require carbs at all.

2. Your routine is terrbile. I would say go to doing full body workouts three times a week, incorpating the big 3 and other compound movements. Read up on how to squat, bench, dead, row etc and use these on your full body workouts.

3. Read every sticky on this site, then do it again. After you have read the stickies read every article on the site.

4. After you have gone through steps 1-3 and repeated them for about 3 months come back with further questions.

5. I hope you arent a troll and this was just a waste of my time.

edit: It came across as me saying carbs are not important, they play a role in your diet as well. After reading the stickies and articles you will understand.

Ok, so I need to add a lot more fat to my diet as well as protein instead of all the carbs.

What are "stickies"? Also, I'm not quite sure I know what a troll is.

[Unreal]

Do what Sid says. Ditch machine work. Focus on heavy compound lifts. Diet should be mainly protein with plenty of healthy fat, including saturated fat. Juice is basically nothing more then vitamin coke. If you spend a bit of time reading the articles, and stickies you'll understand all of this. BGB, WBB1, and Bill Star are all good routines if you want to read them to get an idea.

[rnicholus]

Excellent. Thanks for all of your help everyone. I will make a point to read these articles on the site ASAP. (I'm still not sure what "stickies" are though)

[rnicholus]

oh, one more thing...

My job requires me to sit and do absolutely nothing physical for almost the entire day. If I add a lot of fat to my diet, how can I prevent myself from getting fat? (if this is covered in the articles listed previously, I apoligize - I haven't started reading yet)

[Cirino83]

Stickies are the first few threads of each section. They will say Stickie next to them.

I also sit at a desk 9-5 and don't get fat because I try to eat healthy fats and work out. You will only get fat if you eat in caloric excess and do nothing to burn them.

[rnicholus]

Thanks again.

[Unreal]

That is all covered. I also work a desk job 9 hours a day. It is all about calories in vs calories out. Fat is a essential nutrient for many body functions including the making of hormones, even nice ones like test.

[WORLD]

They all said it well; follow their advice. The more you read the more you will understand.

[PoutineEh]

read everything here:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

[Sidior]

Desk jobs are great because you can be pretty sure exactly how many calories you are burning a day. Jobs with alot of manual labor will vary much more.

[rnicholus]

Is it safe to say that following one of the routines here wannabebigforums.com/showthread.php?t=78290 would be a good idea? While I plan on absorbing as much information as humanly possibly over the next week or two, I don't want to waste any more time with my current apparently poor routine, so I'd like to start training w/ a new routine in the next day or so (I don't want to stay out of the gym for too long). Is this a sound plan?

[Sidior]

Yes any of the ones from those links would work fine for you.

[rnicholus]

Sweet. Now to begin the process of changing my diet and re-creating my workout routine.

[Sidior]

Sweet. Now to begin the process of changing my diet and re-creating my workout routine.

best of luck with it bro

[rnicholus]

Much thanks. I know where to go when I have questions now, that's for sure.

[rnicholus]

Say, is it ok/wise to start and/or end a weight-training session with some cardio stuff, like 10 mins before & after?

[piff]

If you're going to do cardio, do it after your weight training

5 minutes or so on a stationary bike (or eliptical) to get the blood flowing before you lift is fine

[Davidelmo]

Try for 6 meals a day, not 3

Have a portion of protein at each meal. The most important times for protein are at breakfast and after a workout. Cheerios are just sugar and they make a terrible breakfast... no wonder you never have any energy.

Aim to have more healthy fats in your diet - nuts, seeds, olive oil etc

Maybe increase calories above 2000 depending on your size. That is very low for most guys and you certainly won't gain any muscle with that many calories.

Stop obsessing so much with cardio. A bit of cardio is good for maintaining your heart and lungs but don't rely on it for fat loss. Again this is all covered in the articles on the site.

[djreef]

Learn how to boil rolled oats. It will change your life.

DJ