I am a 19 year old male from the tri-state area. I have been avid in self-preservation for 10 years playing sports mainily soccer , track and wreastleing. When I was 16 my parents "allowed" me to lift before that they didn't think it was safe or healthy so I just did plyometrics and other non-weight workouts. Well my problem is when I was 16 yrs I weighed 143 and stood 5'10 and had 8.6% body fat when I started lifting. My bench was 125 , BB curl was 65 , dead lift was 115 and squat was 165. Thirty six months later I stand 5'11 weighed 175 with 10 % body fat and my new readings are: Bench is 260 , BB curl is 150 , Dead lift is 285 and squat is 315. Strange part is those numbers have been the same for about 5 months 150 DAYS almost half a year. 1/6 of my lifting career and I cannot gain any more power. I don't know what to do , any suggestions. I lift 5 times a week for 45 min - 60 min a different muscle every day and I spar twice a week for 1 hour. I feel now adays I have to be very careful and watch what I eat and what time I do eat it. Is this normal , are these gains below normal??
i'd cut volume maybe. 5 days @ 1 hour a muscle group is a lot of work. switch it up, maybe try 6 sets of 2 reps or something. and maybe work out 3 days a week, heavy lifts... what you've been doing is not working now, so try changing it up w/ a different routine. list your diet and someone can probably see if you need more calories or protein or whatever.
your gains are pretty awesome, considering where you started. and damn you curl a lot
Now I try to keep my diet in these parameters:
Breakfest 1 can tuna and plain bagle with cream cheese and 2 slices ham
Lunch 2 Cans of tuna a boiled onion , half a head of lettuce , plain bagle
Dinner 2 chicken cutlets with lemon , 1 can tuna , salad , grilled mushrooms with onion , bell peppers , weat bread a few slices
I try to keep to the diet of just meat and other organic items not processed with preservetives or anything other. At lunch time after I get off the job and before I go to school I eat like a ravenous grizzly bear. Anything and everything is at risk so I just stick to the basics make a salad , eat some tuna and boil an onion. By the time the onion is done I am finished with the salad and tuna appx 12 min into eating then another 8 min of eating the onion and I am not hungry anymore. The longer it takes me to eat the less hungry I get.
I don't think I am fat but I can't help not eating , I try to limit my intake but I for some reason can't seem to do it. SO I just try to stick to organic items and eat like an animal in the wild. When was the last time you ever saw a fat coyote or fox???
Whats with the boiled onion? Sounds kinda gross.
From you're diet it doesnt look like youre getting enough protein. I estimate about 170g and I'm being generous with that estimate. You should be taking in around 200grams. I don't see any eggs in your diet, throw some in. Some lowfat milk wouldn't hurt either. Try sticking in a couple of snacks in between those meals. And for breakfast you need a bit more carbs for energy throughout the day. Try some oatmeal or other complex carb. What's your postworkout meal look like?
Last edited by agentplaya1; 11-18-2004 at 12:57 AM.
yea that's right, be jealous
yeah, diet might need a tune up. you lift 5 times a week too, you could be overtraining if your diet isnt great. I suggest work on your diet, and take a week or two off and see how that goes for you
Milk is the best Supplement
Well my friends think I'm ugly
I got a masculine face - Tom Waits.
yea, eat lots more protein, you seem to be worried about eating too much, just worry about eating too much carb and fat, keep the balance happy. but protein will help pack on the mass and make sure you're loaded with Iron. spinach and such. Change up the routine, shock your muscles into something new...gotta do that. Try HIT training, when i plateau'd out, I switch to HIT routines and I've packed on at least 15lbs to my bench since late summer.
HT: 6'3 / WT: 265lbs 16%BF
"Somewhere along the line, we seem to have confused comfort with happiness."
- I like girls -
aren't there "tri-states" all over the place?
When I lived in NJ it was NY/NJ/CT
now that I'm in PA they talk about a PA/NJ/DE tristate
when I lived in Boston it was another grouping...
Tri-State University is in Indiana
Indiana, Wisonsin, Illinois <-- another tri state
what are your lifting styles? How many reps sets etc. or did i miss that
You say you want more 'power'....strength or size? Pumping and sparring...could be you're overtrained some & burning too many calories. Diet looks a little too limited if you're trying to put on size
sudol, where in the tri-state area are you?
Have to gain weight to gain muscle..
Eat more clean fats (PB, olive oil) and complex carbs