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Been In A Plateau For 1 Year Now - Need Help!

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Bodybizzler87
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2007/06/07 15:31:29 (permalink)

Been In A Plateau For 1 Year Now - Need Help!

OK I'm gonna be as straight up & honest as I can whilst explaining my current situation so that hopefully somebody can assess where I'm going wrong & what I can change. I'll try not to leave anything out either.

Age - 19 (20 in December)
Height - 5,10"
Weight - 230lbs/104kg/16.4 Stone
Bodyfat - 15%
Time Training - Since I was 15
I Also Have Diabetes (Insulin Dependant)
Arm Size - 16.5" (This may be irrelevant but I just thought it would give a better understanding of where I'm at physically)

This may me a bit of a long read but I'd greatly appreciate it if somebody could take the time to read through it and give me their advice as I'm not sure where to turn or go from this point.

When I first started training I was around 170lbs. A year ago I hit the 230lb mark and I thought to myself "this is great, I'm making solid gains" but now a year later I'm still the same weight. My bodyfat has stayed the same throughout and I'm fine with it as I'm by no means overweight (fat wise), that's not a big problem to me, it's the putting on mass which is an issue at the moment. I have NEVER been above 230lbs, not even 1lb over... I seem to just stay at 230lbs.

I even made a thread yesterday as I was considering running a cycle of Superdrol because I just have no idea what I could change whether it be my diet or training etc because in my eyes it's fine although I could be wrong. I've now decided against the Superdrol route which is the reason I'm making this thread.

A big worry I've had in my mind for around a month now is that I've reached my genetic limit for this age. I know that some bodybuilders are around 300lbs+ but they are a lot older. Could it be that due to my age I am stuck at 230lbs until I get older?

Now here is my diet & training.

Training - I train using a 3 day split which I use for 8 weeks, then take a week off & switch to my 2nd routine. Once the 2nd routine is over with I take a week off and switch back to my first routine. I train at home aswell using a Power Rack, Bench & Weights so I'm "fairly" limited as to what exercises I can do but I've tried to add the best ones in. I also do 30 minutes of moderate intensity cardio on a stationary bike straight after every workout & was wondering whether I should drop this.

1st Routine


Monday - Chest/Biceps/Traps

3 x 8 Flat Barbell Bench

3 x 8 Incline Dumbbell Bench

3 x 8 Flat Dumbbell Chest Flyes

3 x 8 Barbell Curls

3 x 8 Hammer Curls

3 x 8 Barbell Shrugs


Wednesday - Legs/Shoulders

3 x 8 Barbell Full Squats

3 x 8 Straight Leg Deadlifts

3 x 15 DB Standing Calf Raises

3 x 8 Military Press

3 x 10 Bent Over Behind The Back Raises

3 x 10 Standing Side Lateral Raises


Friday - Back/Triceps

3 x 8 Weighted Pullups

3 x 8 Barbell Deadlifts

3 x 8 Barbell Rows

3 x 8 Dumbbell Rows

3 x 8 Close Grip Bench Press

3 x 8 Skull Crushers



2nd Routine


Monday - Chest/Biceps/Traps

3 x 8 Flat Dumbbell Bench

3 x 8 Incline Barbell Bench

3 x 8 Incline Dumbbell Chest Flyes

3 x 8 Preacher Curls

3 x 8 Standing DB Curls

3 x 8 DB Shrugs


Wednesday - Legs/Shoulders

3 x 8 Barbell Squats

3 x 8 Straight Leg Deadlifts

3 x 15 DB Standing Calf Raises

3 x 8 DB Military Press

3 x 10 Lying Behind The Back Raises (Lie on a bench face down with my arms hanging off the sides)

3 x 10 Lying Lateral Raises


Friday - Back/Triceps

3 x 8 Weighted Pullups

3 x 8 Rack Deadlifts

3 x 8 Barbell Corner Rows - http://www.bodybuilding.com/fun/exercises.php?Name=Bent+Over+Two-Arm+Long+Bar+Row

3 x 8 Incline Dumbbell Rows

3 x 8 Bench Dips

3 x 8 Barbell Triceps Extension



DIET - My diet isn't a set thing, for example, I don't have the EXACT same thing every single day weighed out on scales etc. I used to do this and I just got obsessive about it so I've stopped that now. Anyway, this is what a typical day would be fore me diet wise:


Morning - Protein Shake (80g of powder so around 60g protein) + Ground Oats (3/4 cup)

Mid Morning - Large baked potato with a tin of tuna + low fat mayo & some veggies (brocoli, peas, cauliflower... whatever is available really).

Lunch & Pre Workout Meal - Something like half packet of flavoured rice & 4 scrambled eggs + veggies.

Post Workout Meal - Protein shake + ground oats.

Dinner (1 hour after PWO meal) - Half packet of flavoured Rice or whole packet of Cous Cous with one & a half turkey/chicken breasts or steaks + veggies.

Before Bed - Protein shake + ground oats & a tub of cottage cheese.


So there you have it. I hope I haven't left anything out and as I said, I'd REALLY appreciate any advice regarding this, thank you very much.
post edited by Bodybizzler87 - 2007/06/07 16:24:08
#1

5 Replies Related Threads

    phil nosko
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    RE: Been In A Plateau For 1 Year Now - Need Help! 2007/06/07 16:26:54 (permalink)
    Can I first of all say well done to you,you have made some superb gains that you should be proud of,especially at your age.The reason for not gaining weight is although you are eating alot,it is obviously still not enough to gain weight.Remember,for every 1lb of muscle you put on you are creating a higher metabolism 24/7 and you need to fuel it,and then some.Your diet looks ok,although I would add a few portions of fruit.I would also consider bumping your carb portions up,maybe 100 gms per day to begin with,this could mean adding 3-4 bannanas or maybe other things like bagels,dried fruits,wholemeal bread etc.... Try to find things you like that dont fill you up too much.Also,make sure you are consuming healthy fats such as nuts,oily fish etc....What is your PWO nutrition like?You should be taking in at least 100 gms of simple carbs for mass gains,I find a pack of raw jelly very useful for this,and some protein such as 30 gms of whey or a tin of tuna.As for your training,try using an abbreviated routine based around squats,bench and deadlifts.Your rep range seems good,although you could change it if you wished,maybe go for 6s.Reduce your sets to 1 or 2 per exercise and work them extremely hard,making sure you add either weight or reps each week.It is good that you take time off now and then as this is something alot people neglect to do,it allows your body to regenerate and grow bigger and stronger.Best of luck
    #2
    phil nosko
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    RE: Been In A Plateau For 1 Year Now - Need Help! 2007/06/07 16:28:14 (permalink)
    Sorry,I should have read your post better,I noticed it says you do eat PWO!
    #3
    Bodybizzler87
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    RE: Been In A Plateau For 1 Year Now - Need Help! 2007/06/07 16:49:31 (permalink)
    ORIGINAL: phil nosko

    Can I first of all say well done to you,you have made some superb gains that you should be proud of,especially at your age.The reason for not gaining weight is although you are eating alot,it is obviously still not enough to gain weight.Remember,for every 1lb of muscle you put on you are creating a higher metabolism 24/7 and you need to fuel it,and then some.Your diet looks ok,although I would add a few portions of fruit.I would also consider bumping your carb portions up,maybe 100 gms per day to begin with,this could mean adding 3-4 bannanas or maybe other things like bagels,dried fruits,wholemeal bread etc.... Try to find things you like that dont fill you up too much.Also,make sure you are consuming healthy fats such as nuts,oily fish etc....What is your PWO nutrition like?You should be taking in at least 100 gms of simple carbs for mass gains,I find a pack of raw jelly very useful for this,and some protein such as 30 gms of whey or a tin of tuna.As for your training,try using an abbreviated routine based around squats,bench and deadlifts.Your rep range seems good,although you could change it if you wished,maybe go for 6s.Reduce your sets to 1 or 2 per exercise and work them extremely hard,making sure you add either weight or reps each week.It is good that you take time off now and then as this is something alot people neglect to do,it allows your body to regenerate and grow bigger and stronger.Best of luck


    Thank you VERY much Phil, I really appreciate your kind words. It makes me feel that all this has been worth it when people realise what I've accomplished. You're the first person in a long time to tell me that I've done well and as I said above, I appreciate it.

    I see you mentioned jelly. Unfortunately being a diabetic I can't eat jelly as it's full of sugar, unless of course you were talking about some other type of food that I'm not aware of.

    On the 6 rep thing... It's a funny thing you mentioned this actually. Since the age of 16/17 up until a couple of months ago I was training using the 6 rep range on nearly every exercise I did. It helped me focus on my sets and my strength/size went through the roof. I honestly believe in my personal experience that it is the best rep range for putting on size & strength. It is the rep range that helped me to gain the size I have. A couple months back I decided to increase my rep range to 8 but now that you've mentioned it I think I might go back to 6. The reason I changed it was because A) (And I know it's not a very good place to look for advice) Nearly every muscle magazine I've read the rep range is between 8-12 and hardly EVER 6... B) I thought it was just me that thought that 6 reps were good for adding size but now that you've said it I feel better.

    One thing I was thinking of doing was actually increasing my sets to 4 instead of reducing but if you think it will have a better affect on my gains then I'm willing to try it out.

    Also, I'm just really worried that I'll get fat or at least have a big stomach if I eat too much. I could eat MASSIVE amounts of food each day as I'm always hungry haha but it's just the fact that I'm worrying about getting fat that stops me from eating AS much as I could.

    Thanks again & I'd appreciate any more input if you have any that is.
    post edited by Bodybizzler87 - 2007/06/07 16:54:35
    #4
    phil nosko
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    RE: Been In A Plateau For 1 Year Now - Need Help! 2007/06/07 17:24:00 (permalink)
    Sorry m8 I did mean jelly,I forgot that you mentioned you are diabetic.If you want to get bigger then you have no option but to put on some body fat.Worry about the body fat after you have put on the muscle that you want.
    #5
    RickyRoma
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    RE: Been In A Plateau For 1 Year Now - Need Help! 2007/06/08 00:17:39 (permalink)
    Maybe I've misread your post but there seems like a substantial gap where you could be fitting in another meal:

    Lunch & Pre Workout Meal - Something like half packet of flavoured rice & 4 scrambled eggs + veggies.


    I assume therefore as this is your Lunch and pre WO (workout), that you are working out at about lunchtime. Correct me, but let's say about 1/2PM?

    Assuming the std 1 hr for your WO, this would put your PPWO at about 3/4 PM.

    You then have nothing until you go to bed. I don't know what time you go to bed mate, but looks like a substantial gap there where you could be having another meal.
    #6
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