Hit a Plateau (Critique my diet and routine)

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  1. Hit a Plateau (Critique my diet and routine)


    Hey I 5'7 and started bulking up in September and went from 140 Lbs up to 170lbs and then dropped back slightly to 168lbs while travelling during Christmas (I also injured my shoulder and had to take a week off lifting) I'd like to get to 185lbs but since I started lifting hard again 2 weeks ago I havn't been able to gain nothing. Now I know these things take time but being able to gain 30lbs in a few months and now seeing absolutely nothing makes me think I'm at a plateau. Could someone give me some advice for busting through here.

    My normal eating looks something like this

    Breakfast
    - Large Bowl of Oatmeal
    - Glass of Water with Animal Pak
    - 600 Cal Protein Shake with two servings of eggwhites

    Lunch
    - Rice and a Can of Tuna

    Snack
    - Some sort of protein bar or cereal or something

    Dinner
    - Chicken and Potatoes

    Before Bed
    - 600 Cal protein shake with two servings of eggwhites


    - I'm currently using an FST-7 workout that I found on FST7.com, and working out 4 days a week. 20 mins cardio 3 days a week (just to hit target heart rate and keep the heart in good health)

    -I'm getting 8 hours of sleep a night or more and drinking 3/4 - 1 gallon of water a day.

    Any advice would be much appreciated.


  2. whats your total daily calories? I know scivation has a free ebook called bulking for ectomorphs.. might be helpfull
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    "The only good is knowledge and the only evil is ignorance." - Socrates
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  3. probably close to 3,000 calories a day

  4. A Pre and Post workout meal unless you just didn't include it

  5. My workout is usually after dinner so my dinner acts as my pre workout meal and the protein shake acts as a post workout meal

  6. If you go right to bed after your workout then i would suggest adding two more meals. You should be eating ever 2-3 hours and an hour post your post workout meal. I personally eat 2 servings cottage cheese and some almonds pre bed. Some cold cuts as well would be good to add to that. I'm sorta a beginner but I'm sure i got all this right

  7. Bro, up the tuna meal to TWO cans, and add pasta instead of rice. DREAMFIELDS pasta is whole grain and tastes good IMO. In addition, add in a post workout meal after the shake of 6-8 oz ground sirloin, onions, peppers, and 1 cup rice, brown or white, but prefferably brown since its evening. Its good. Add some sea salt and pepper to it. You will recover better and grow through the night. If you wake up at night have some cottage cheese handy in the fridge, or pop a few grams BCAA's and go back to sleep. Good luck

  8. eat, eat, eat, eat. looks like you know what to eat, just eat more of it. change up your exercise routine every 1-2 months. If that does work, (I hate to say this) but less cardio may help. add some creatine in the mix maybe, so you can brake some plateaus.
    Keep some fruit, protein bar, chix breasts, milk, legumes, ect on you at all times. never feel the need to eat through out the day haha

  9. Quote Originally Posted by fatherenis View Post
    probably close to 3,000 calories a day
    i am your height and hit similar "plateaus" on my way to 186...where i also now seem to be stuck. however i do know the fix and its calories!
    i can tell you one thing. i lose weight quickly at only 3K cals a day.
    i need over 4300 to gain.

    i read your diet. how about a shotglass of extra light olive oil with each shake? each shot is 400 cals. how about huge scoops of mayo on the tuna? how about some nuts or ....heaven forbid....poptarts for snacks?
    you can easily add 2K cals a day with these. i'm going to bust through my 186 by throwing 2 shots of OO in my shakes and hitting burger king more often

  10. All joking aside.. Pizza will bulk you up, and I believe each slice is 400 calories , so a couple of slices at least *once a week*. Or eat a whole one, and make it your cheat meal.
    MK9
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  11. dave tate once wrote an article about breaking his plateau. his coach said here's what you do:
    eat 4 fast food breakfast sandwiches every morning
    for lunch order a large pizza and pour olive oil on it. eat the whole thing
    supper is a pound of meat and potatoes, each.
    oh and dont forget the daily gallon of milk.

    worked for him

  12. This sounds good I'm workin on upping the cals. I moved the morning protein shake to inbetween breakfast and lunch and I'm adding fruit and a protein like sausage or something to breakfast.

  13. You dont eat enough... **** the pizza... only as a cheat meal.. here is wat a good diet looks like if ur tryin to gain lbm.

    Carbs 380+
    Protein 416

    Meal 1: 4 whole eggs
    8 whites
    4 oz beef 1.5 cups oats

    Meal 2: 2 cans tuna
    4 pieces whole wheat
    1 piece fruit

    Meal 3: Weight gainer scoop with whey

    Meal 4: 10 oz chicken breast
    Large sweet potato

    Meal 5: Weight gainer scoop with whey scoop

    Meal 6: 10 oz beef
    1 cup brocc
    Meal 7: 2 scoop whey iso w/ 2 tbs of natty peanut butter

  14. Nice meal plan. The night time nutrition is vital. Its when you grow. Bro, you have to keep feeding yourself. Even a shake with a bowl of instant oatmeal is good. Add in some fats to the shake, and youre golden. Use a whole grain, or high fiber bread to make sandwiches with for snacks.

  15. Quote Originally Posted by kmk25 View Post
    You dont eat enough... **** the pizza... only as a cheat meal.. here is wat a good diet looks like if ur tryin to gain lbm.

    Carbs 380+
    Protein 416

    Meal 1: 4 whole eggs
    8 whites
    4 oz beef 1.5 cups oats

    Meal 2: 2 cans tuna
    4 pieces whole wheat
    1 piece fruit

    Meal 3: Weight gainer scoop with whey

    Meal 4: 10 oz chicken breast
    Large sweet potato

    Meal 5: Weight gainer scoop with whey scoop

    Meal 6: 10 oz beef
    1 cup brocc
    Meal 7: 2 scoop whey iso w/ 2 tbs of natty peanut butter
    that's great, for you. is it working? I dont see your stats.
    I simply cannot fit that much volume in my stomach, i mean 12 eggs plus oats and beef? For me i need my fats to make up for my lack of capacity. Pizza, olive oil, burger king, gets me to where i need to be. The OP can decide what works for him be it high volume like you or high caloric density like me.
    416 protein is a bit overkill too unless you're a 300 pound strongman.

  16. Start smaller, and let your metabolism speed up by eating more and training harder. Then week by week, up the calories, and amounts till, surprise, you are eating that much. You would be shocked. It will take some work on your part, but its part of the dedication to get bigger.

  17. Quote Originally Posted by kmk25 View Post
    You dont eat enough... **** the pizza... only as a cheat meal.. here is wat a good diet looks like if ur tryin to gain lbm.

    Carbs 380+
    Protein 416

    Meal 1: 4 whole eggs
    8 whites
    4 oz beef 1.5 cups oats

    Meal 2: 2 cans tuna
    4 pieces whole wheat
    1 piece fruit

    Meal 3: Weight gainer scoop with whey

    Meal 4: 10 oz chicken breast
    Large sweet potato

    Meal 5: Weight gainer scoop with whey scoop

    Meal 6: 10 oz beef
    1 cup brocc
    Meal 7: 2 scoop whey iso w/ 2 tbs of natty peanut butter

    yeah... about that... your funny. he's hit a plateau and hes trying to gain, this is good for keeping mass with low BF but garbage for a gain. i dont see your stats either so im voiding this meal plan. Also this looks like something you copied from "flex" magazine and if you think thats what the pros follow im sorry to be the one to tell you, they dont.

    keep the pizza. dorian yates ate 3 whole pizzas a week on his offseason not to mention burgers and ice cream.Ronnie ate cornbread chile and french fries and cutler eats burgers. Plus when you eat that much, its hard to keep motivated when your food taste like crap i.e. chicken and a sweet potato. through in some tastey food. your on a bulk so bulk up. people dont understand that bulking and cutting are two different things.

    heres what works for me. i have gained 50 quality, and i mean quality pounds in the past five months and i average a couple pounds a week. i used to be 170 like you but over time ive worked my way up to 250 now and aim to get to 280 by may. check out my album in my profile if you want.

    meal 1: 4-6 whole eggs mixed with 4 peices whole grain toast, 4 os sausage in a bowl. 25 oz OJ. animal pak, animal omega

    Meal2: 2 scoops whey, 1 cup ground up oats, 2 tbs mack oil

    Meal 3" 8 0z steak, 1 cup baked beans, ceaser salad dressing, 20 oz whole milk, animal flex

    meal 4: same as meal 3 but with rice instead and BBQ sauce on my steak

    Meal 5: pre workout: 2 scoops whey, PBJ sandwhich or two if i am hungry, if not skip it. 2 grams Beta alanine.

    during workout: animal nitro

    Meal 6: post workout: 1 scoop waxy maize, 1 scoop creatine, 2 grams beta alanine, 2 scoops whey, 1 scoop glutamine with 16 oz gatoraid.

    meal 7: 6 pancakes with syrup, 25 oz skim milk

    meal 8: 3.5 scoop real gaines with 20 oz whole milk

    If its a rest day ill got to mcdonalds, burger king or five guys and eat whater, i also try to have a pizza or two a week. getting big isnt easy and i understand this looks like a lot of food but you wont be getting bigger eating 3000 cals. I feel like im gonna puke all day but you gotta eat to get big. you grow at home not at the gym. so my suggestion to you is to not copy what i do but look at how much i eat a day and just add more to your diet.

  18. Quote Originally Posted by Cooky32 View Post
    Start smaller, and let your metabolism speed up by eating more and training harder. Then week by week, up the calories, and amounts till, surprise, you are eating that much. You would be shocked. It will take some work on your part, but its part of the dedication to get bigger.
    i also 100% agree with this man. dont try to each alot all of a sudden. build up to it. great advice man

  19. Just trying to keep it real bro. You have to keep shoveling it in to grow. Off season I am also doing heavy hard training and need the calories. STAY HUNGRY FELLAS

  20. Quote Originally Posted by Ricky5145 View Post

    If its a rest day ill got to mcdonalds, burger king or five guys and eat whater, i also try to have a pizza or two a week. getting big isnt easy and i understand this looks like a lot of food but you wont be getting bigger eating 3000 cals. I feel like im gonna puke all day but you gotta eat to get big. you grow at home not at the gym. so my suggestion to you is to not copy what i do but look at how much i eat a day and just add more to your diet.
    props man, i love this post.
    i too eat until i am in pain and have an uncomfortable fullness all day, even when i wake up at 3am to pee (from my night casein shake). but i dont have your capacity (OMG 6 pancakes?) so i wont ever be 280 but i do pack in as much as i can strategically using fats.
  21. Never enough
    EasyEJL's Avatar

    I don't see quite enough healthy fats in any of these diets. buy natural peanut butter (no sugar added, non-roasted, no salt added) and at 2tbsp at each meal, whether in the shakes or just eating it. every 2 tbsp is around 150-200 cals, so it will add a significant amount of calories easily, and useful ones
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  22. Quote Originally Posted by EasyEJL View Post
    I don't see quite enough healthy fats in any of these diets. buy natural peanut butter (no sugar added, non-roasted, no salt added) and at 2tbsp at each meal, whether in the shakes or just eating it. every 2 tbsp is around 150-200 cals, so it will add a significant amount of calories easily, and useful ones
    I believe i said 4-6 whole eggs, mack oil, animal omega, whole milk- all good sources of fat. Just because we didnt add peanut butter (god forbid) doesnt mean were not getting enough good fats. oh wait, i did include peanut butter...silly me thats more good fats for me. Plus i cook all my food in either mack oil or peanut oil which helps with the sat. fats i get from my other foods like steak. and if you catn afford natural peanut butter, jif and peter pan work just as well.

  23. Quote Originally Posted by urbanski View Post
    props man, i love this post.
    i too eat until i am in pain and have an uncomfortable fullness all day, even when i wake up at 3am to pee (from my night casein shake). but i dont have your capacity (OMG 6 pancakes?) so i wont ever be 280 but i do pack in as much as i can strategically using fats.

    props to you man for eating during that 3:00 am pee.

    also, if you saw how good my pancakes were you could get down 6 easy.

  24. Well, I know I saw plenty of fats in there Bro. I dont see why he buys no salt peanut butter. Laura scudders with salt has a minimal amount of sodium in it. I never held water from it, and could eat it out of the jar. Skippy natural is great for sandwhiches, and just uses palm oil instead of hydrogenated fats. Macadamia nut oil is good too, according to dave palumbo. I just have to find it.

  25. Quote Originally Posted by Cooky32 View Post
    Well, I know I saw plenty of fats in there Bro. I dont see why he buys no salt peanut butter. Laura scudders with salt has a minimal amount of sodium in it. I never held water from it, and could eat it out of the jar. Skippy natural is great for sandwhiches, and just uses palm oil instead of hydrogenated fats. Macadamia nut oil is good too, according to dave palumbo. I just have to find it.
    Ill tell you where my friend. My organic market has it or any other organic store. i know its sucks but the stuff is impossible to find at local grocery stores. i use mack oil in my shakes and cook with it. i love the stuff.

  26. Thanks I am on it. Good looking out.

  27. its a little pricey tho

  28. I understand, but its all good. I am not broke. thanks a lot man

  29. not saying your broke. Im in college so its expensive to me.

  30. Its all good bro. It sucks this week I will maybe get to train on the ship 3 times. I worked the FIT EXPO yesterday, which was great. I just hardly got time to eat. Good show, except the cancelling of the IRONMAN. Ronnie was there and says he in doing the olympia this year, and he is still huge.
  

  
 

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