Hit a plateau... stuck at 190lbs
- 08-07-2010, 05:45 PM
Hit a plateau... stuck at 190lbs
I've been gaining steady since my bulk and on average I eat between 3500 and 4000 calories a day but for about a month I've been stuck at 190lbs. Strength has been improving steadily. As for supps I'm currently taking 5g creatine a day, a multi, whey after workouts only and a gainer.
Any recommendations on what I can do to break my plateau?
- 08-07-2010, 05:53 PM
Change your routine a little(or a lot). Reps in the 6-8 range with HEAVY weight. Add a half or whole gallon of milk a day. Make protein with it or just drink it. Get more sleep.
The recipe to grow is:
Eat, train, sleep, repeat.
- 08-07-2010, 05:59 PM
08-07-2010, 06:13 PM
Increase your calories to 4500. How much protein are you eating a day?
08-07-2010, 06:17 PM
08-07-2010, 06:49 PM
08-07-2010, 06:52 PM
08-07-2010, 06:55 PM
08-07-2010, 07:00 PM
08-07-2010, 07:05 PM
08-07-2010, 07:10 PM
08-07-2010, 07:12 PM
How fast to you expect to gain lean muscle mass?
08-07-2010, 07:20 PM
08-08-2010, 01:39 AM
I'd say eat more if your certain your not getting muscle gains. However usually if your strength is going up to are gaining muscle. Remember too that it doesn't matter if your eat 4k, 5k or 6k calories if it's not a surplus at the end of the day your not gaining muscle. Also remember some peoples bodys naturally have adjustments that they make to try to remain at the weight or bodyfat that they are naturally. Some people will start figgiting or moving more, or slight up regulation of the metabolism.
08-08-2010, 01:07 PM
Floor press and set you clock to 2am and drink a Weight ganier!!!!
Diet is always the key to unlocking the door of success
08-08-2010, 09:11 PM
08-08-2010, 10:54 PM
08-09-2010, 04:43 PM
Waking up durring the middle of the night is stupid. Sleep is very important and to disrupt it is a horrible idea. A casin or milk isolate shake will take our body hours to digest anyways. Just eat a large meal if you want before bed.
08-09-2010, 09:01 PM
08-09-2010, 10:07 PM
Pretty simple...up the calories till you gain...
08-09-2010, 10:40 PM
08-09-2010, 11:55 PM
08-10-2010, 12:32 AM
lets see your 190lbs meaning that like 3950-4300 is maint kcal, protien 300-380grams, carbs should be like 380-500, and fats should be like 100-240. so you wanna gain, take 2 months off from werking out but keep eating the same thing, and yes if you wake up to piss in the middle of the nyte suck back an 8 oz casein shake.
08-10-2010, 04:01 PM
08-10-2010, 08:45 PM
Eat like its going out of style.
The milk guy is spot on (reps coming.) When I want to lean bulk I add an EXTRA glass to milk to every meal I take. Pretty much kills an extra gal a day. But it works.
Total cals matter. Once you stop growing at a certain level of cals then up it 500 until you stop growing again. Everyone's number is different. I cut on about 4800 cals/day and still lose 1-2lbs a week. I'm in the 6-7k range when I'm trying to grow.
When was your last deload? If you've been making good gains for a while you might be overtrained. Take a week off.
08-10-2010, 09:04 PM
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