Getting through the plateau..

[paintstuff]

Hey all, I'm in need of some advice..

I've been going to the gym for a year and a half now,

my trainer put me on a 3 day split program which consisted of one day doing back and chest, one day doing legs, and one day doing shoulders, biceps and triceps. I'm to do this routine once a week, so it works out that i have 1 weeks resting period between each muscle group routine.

I have been takeing balance whey protein each day, 3 serving on non workout days and 4 serving on workout days, and eating big and resting lots. Since feb i went from 66kg to around 84/85.

But i seem to have hit a plateau.. and havent made much gains in the last month.. also my bodyfat seems to have risen..

Any tips would be greatly appreciated

[ThePman]

1) Do you have a plan to increase your big lifts over time, or are you just pumping and toning?

2) What is 'eating big'? How much do you eat a day? Do you track your calorie intake?

3) You're not still paying a trainer, are you?

[paintstuff]

I dont really have a plan to increase my weights, i just increase when i feel they're getting to easy.

I don't track my calorie intake, but this is what i tend to eat daily..

breakfast: 3 eggs on wholemeal toast, protein shake and a glass of juice.

10:30: 8 pieces of sushi, or 2 sandwiches with meat, salad and whole fat mayo.

2:00:Either 2 sandwiches same as above, or a bag of the single serve uncle bens rice with chop chop.

5:00 protein shake with a piece of fruit

(if i go to the gym i will have a post workout shake aswell)

Dinner is normally chicken or beef, with carbs and veges

and protein shake before bed.

My break system at work is weird, thats why the eating times are like that.

i tend to get my trainer to make me a new program every now and then, but thats it..

[ThePman]

I dont really have a plan to increase my weights, i just increase when i feel they're getting to easy.

Beginners don't have much business with pumping and toning. Your goal should be to get your squat, deadlift, bench, and maybe your chinup as strong as you can get them.

That's likely a big part of your problem, doing too much work in the wrong direction.

The other thing:

I don't track my calorie intake

Fix that, because you're not eating nearly enough. I can just about diet on your bulking menu.

Others are gonna tell you eat more meals blah blah blah, but if you're not getting enough food in it doesn't matter. Eat more, when you can.

[paintstuff]

OK, i will work on those exercises,

Any other foods you would recommend me eating?

Other then lean meats etc etc.. Someone told me once they put

oil with their protein shakes?

[Ordy]

Are the shakes milk or water / double scoops / how much liquid?

That can make a bit of difference there.

[paintstuff]

They're 3 level scoops mixed with 250ml of meadowfresh calci trim milk,

ive started takeing rampage as a pre workout drink, works really well,

hopefully that and a new diet will see results

[NZPT]

Id switch out the sammy mate and replace with a cup of rice or pasta and 200g of cooked meat (eg chicken and rice or pasta with lean mince + veg).

That should give you more daily total calories plus a larger source of animal protein then you are prob having on your sandwhiches.

NZPT

[Rewi74]

Dont worry about it.

Look at what you have already done.

You have put on nearly 20 kilos in less than one year.

Thats fantastic gaining and far more than usual.

But you cannot expect to carry on with those sort of gains indefinitely.

Not at least without more than just protein powder!

Just keep training.

You will plateau out for a while.

But just keep at it and you will eventually break through.

Good Luck.

[Beef]

could go for creatine

[drsportsci]

Periodize your training. go for a strength program for 6-12 weeks and then into a hypertrophy program for 6-12 weeks. Many great programs you can find online...

Increase your consumption of essential fats as this will help stimulate your testosterone as well as aid in overall health.