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How to break plateaus/gain faster

Bigmac16

Bigmac16

New member
I'm 17 now and I have been training for 1.5 years and I've come a long way, my friends tell me I should make a transformation video but I think I'm no where near big enough and I am no were near reaching my full genetic potential, but my gains have slowed to a halt and my weight sits around 70 kgs. I have a much better diet now than what I used too called the seafood diet (seafood and eat it) so I have a very high caloric intake and I'm still not even gaining body fat, my body is just reluctant to go, are there any supplements I can take to break my plateau? Or any foods that will help accelerate muscle growth? Even training methods that could help me increase my muscle mass, keep in mind I'm only 17 and live in Australia so AAS is out of the question
 
Just to elaborate, spinach contains a phytosteroid that is active around 200g of spinach consumed per day.
 
Parad0x said:
Lots and lots of spinach. Popeye wasn't a dumbass.
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Really? I love to learn and absorb information, could you please tell me what it contains that benefits my growth and how much of it I should eat daily, and anything else about it that I need to know
 
Not sure how it is for teens. I didn't lift when I was a teenager unfortunately. I'm 29 and the one way I've learned that is great for breaking plateaus is to throw in an extra rest day. Let your body have some time to recover a little bit extra. For me it works every smile time. If I'm stuck at a weight and can't get that extra rep then take an extra day off boom I hit that extra rep
 
What is a phytosteroid? Not to sound dumb but just so I know and can I eat this amount of spinach at any time during the day to get its effects or should I be eating it at a particular time, like waking up/before bed or pre or post workout?
 
[Q UOTE=BlockBuilder;5141221]Not sure how it is for teens. I didn't lift when I was a teenager unfortunately. I'm 29 and the one way I've learned that is great for breaking plateaus is to throw in an extra rest day. Let your body have some time to recover a little bit extra. For me it works every smile time. If I'm stuck at a weight and can't get that extra rep then take an extra day off boom I hit that extra rep[/QUOTE]
I have been working mental hours as an apprentice chef and it really runs me down so I'm having 2-3 rest days per week compared to not having any rest days at all when I wasn't working lol
 
It's called ecdysterone, and there's 45mg per 450g of spinich, 18.25mg per 50g of qionua, and there's a good bit in suma root along with several other plants. A phytosteroid is a naturally occuring anabolic found in plants. In case you're wondering, no PCT necessary. Also, what's your macro counts? That could have a good bit to do with plateaus
 
Bigmac16 said:
What is a phytosteroid? Not to sound dumb but just so I know and can I eat this amount of spinach at any time during the day to get its effects or should I be eating it at a particular time, like waking up/before bed or pre or post workout?
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I'd just eat it throughout the day. Spinich is super yummy. Especially if you cook it like southern greens
 
I have never counted macros, dosent go well with the see food and eat it diet, in fact I don't even know exactly what it is, now before you say i must be retarded I swear I'm not, but if I'm not making gains like I used to so I'm open to learning how to, so what are macros and how do I count them
 
Bigmac16 said:
I have never counted macros, dosent go well with the see food and eat it diet, in fact I don't even know exactly what it is, now before you say i must be retarded I swear I'm not, but if I'm not making gains like I used to so I'm open to learning how to, so what are macros and how do I count them
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I don't see a point in calling someone retarded when they just don't know. Macros are your protein, carbs, and fats, whereas micronutrients are your vitamins and minerals. Greens are high in micros and normally low in macros, making them great for fillers. Your macros, though, are your building blocks. Counting macros is so you know how much of what you put into your body so you can gauge on whether you're going to bulk, lean out, or recomp. I've done a good bit of research out of boredom lol. I can't do a seafood diet cuz I'll blow up like a balloon.
 
How do you know your gains are slowing? Are you simply not gaining more strength in your workouts or are you just focused on the numbers on the scale? Do you currently take any supplements? Like do you even take a pre workout? Creatine?
 
I have a very fast metabolism so I can eat as much as I like and not put on fat but now that I know what they are I still start counting them, are there any good apps for logging my macros or should I just right them down, at the moment I probably average around 100 grams of protein 40 grams of fat and 80 grams of carbs on a training day, this is only a very rough guess based on my main meals and protein shakes
 
BlockBuilder said:
How do you know your gains are slowing? Are you simply not gaining more strength in your workouts or are you just focused on the numbers on the scale? Do you currently take any supplements? Like do you even take a pre workout? Creatine?
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I haven't been taking creatine for a few months now because I haven't had the money, is there any product or site in particular where I can get a large quantity of creatine for a good price? And I recently purchased a 45 serving tub of cobra labs preworkout called the curse which I'm still waiting for and a tub of conquer unleashed which I'm also waiting for
 
I'd definitely say ramp up your protein intake. I eat over 300g of protein and im barely over 200lbs. At 70k, you're about 154 lbs, so I'd say try for at minimum 1.2g of protein per lbs of lean body mass. On top of that, it's said for mass building, to eat approx 3-5g of carbs per kilo of lean body weight, so around 210-350g of carbs per day. 0.5-1g of fat per lb of lean body weight.
 
I am gaining strength in some exercises at a good rate and really slowly in other areas, I'm also judging weight by the numbers on the scales which is 70 kgs
 
Bigmac16 said:
I haven't been taking creatine for a few months now because I haven't had the money, is there any product or site in particular where I can get a large quantity of creatine for a good price? And I recently purchased a 45 serving tub of cobra labs preworkout called the curse which I'm still waiting for and a tub of conquer unleashed which I'm also waiting for
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Sounds solid as hell to me. For creatine though, I'd look for a good source of mono unless you get bloated like i do, in which case, mono micronized or HCl would be your best bet. Don't get straight HCl though, because most places that sell products that only contain HCl suck ass and only give you enough for maybe 20 days or less
 
Bigmac16 said:
I am gaining strength in some exercises at a good rate and really slowly in other areas, I'm also judging weight by the numbers on the scales which is 70 kgs
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Take your bf percentage and multiply that by your weight, then subtract that from your bodyweight and you'll have your lean mass amount.
 
Ok thanks, there was some Australian body building products site but I forgot what it was called but I could of got 5 kgs of micronised creatine monohydrate for 80$
 
Where can I get the most accurate measure of bf percentage? The device at my gym tells me one day that it is 8% and the next day it is 13%
 
Bigmac16 said:
Where can I get the most accurate measure of bf percentage? The device at my gym tells me one day that it is 8% and the next day it is 13%
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Honestly, depends on how accurate you want it. There are calculators (waist circumference minus neck circumference), calipers...the most accurate is called a bod pod or some sh!t like that, but a session is expensive, although it's the most accurate portrayal
 
Bigmac16 said:
Where can I get the most accurate measure of bf percentage? The device at my gym tells me one day that it is 8% and the next day it is 13%
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Calipers are more accurate than those crappy electronic body fat calculators. Also try nutraplanet for creatine. I would go with serious nutrition solutions creatine mono which is cheap and you get a lot. SNS is quality just ask anyone here
 
Clearly the biggest thing you need to do if you want to continue to gain is to simply eat more calories... You may think you're eating a lot, but if you're not tracking calories, then theres no way to really know. I would start tracking for a week and see whats really there... I'd venture to guess you;re heavily overestimating the amiunt you currently eat.

From there, just add more. Fats are the easiest to eat a lot of cals without having a ton of food. nut butters, fatty meats, oils, etc are all easy sources of fat that will add to your total cals very faast and not take up much more room in your stomach if you think youll be too full.
 
Yep, that. You aren't eating much at all based on those macros and I'd definitely add more carbs. Anytime I ran into a plateau, adding more calories is the first thing I'd look into and it was usually the fastest way to break through.
 
kisaj said:
Yep, that. You aren't eating much at all based on those macros and I'd definitely add more carbs. Anytime I ran into a plateau, adding more calories is the first thing I'd look into and it was usually the fastest way to break through.
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the big thing to understand is that you can do all the steroids in the world, but if youre not eating enough cals, as soon as you come off, your body wont be able to maintain that muscle with those cals... its a simple equation of energy required to run - energy being consumed. Cant drive a car with no gas, and if you drive a monster truck, you bettter have even more gas than normal to go the same distance.
 
booneman77 said:
the big thing to understand is that you can do all the steroids in the world, but if youre not eating enough cals, as soon as you come off, your body wont be able to maintain that muscle with those cals... its a simple equation of energy required to run - energy being consumed. Cant drive a car with no gas, and if you drive a monster truck, you bettter have even more gas than normal to go the same distance.
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How much do you increase your cals by when you come off?
 
BlockBuilder said:
How much do you increase your cals by when you come off?
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it depends what the cycle was for and what the results were. A bulking cycle, slightly above whatever I ate on, a cutting, cycle, no change, a recomp, maybe a slight bump up or stay the same. Its totally dependent upon the cycle, compound, personal metabolism, etc etc. if you put on 15lb, youll need to eat way more than if you put on 3. more muscle requires more cals to maintain.
 
I weigh In at 70 kg and roughly 10% < bf how many calories should I be getting per day to increase mass, I haven't eaten today yet I just got up so I will start counting my calories and macros today
 
Bigmac16 said:
I weigh In at 70 kg and roughly 10% < bf how many calories should I be getting per day to increase mass, I haven't eaten today yet I just got up so I will start counting my calories and macros today
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no one can tell you anyhting but a guess... track whatever you eat normally in a day every day for a week. then compare that information to what you've seen (sounds like youre maintaining weight). If thats the case, that's your maintenence cals. you can add between 500-1000 per day and see how that treats you. give it two weeks at that new level and see what our weight has done. If it spikes way up, dial them back down a bit. If it doesnt go up, add more.

or if you can remember the last few days, simple put those meals and foods into a trackinga pp and see what number that gives you and go from there (instead of tracking for a week, just base it on last weeks memory if you can)
 
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