Reply With Quoteyou could switch the milk in meal 1 to some whole eggs.
is the bread in meal 2 whole grain or 100% whole wheat?
do you know the total macronutrients? protein looks perhaps a bit low.
is the bread in meal 2 whole grain or 100%whole wheat? you could add slightly more protein to this meal(depending how much tuna) or a peice of fruit or alike.
meal 3 needs some vegetables.
Id personally cut out on some of the bread.. how about brown/wild rice? whole wheat pasta? sweet/red potatoes? Allbran or Fiber 1, beans and legumes. More variety and better choices.
how long before bed is meal 6?
You need some EFA's, (healthy fats) which I dont see ANY of!Those are not only beneficial to your health but also provide a substanital amount of calories. Add in more sources such as olive oil, flax oil, hemp oil, avocados, nuts and seeds, natural peanut or nut butters, etc. Even egg YOLKS.
I've hit a plateau - It's getting me down!
Results 1 to 4 of 4
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08-25-2004, 01:57 AM #1Registered User
- Join Date
- Aug 2004
- Posts
- 8
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I've hit a plateau - It's getting me down!
Ok, I've been stuck at 172lbs for ages now, I just don't seem to be growing anymore.
The biggest thing I noticed while looking at my self in the mirrow was, that my chest needs more work and also my triceps, these are my main two downfalls compared to the rest of me.
My Pictures from 2 months ago
http://forum.bodybuilding.com/attac...;postid=2498038
http://forum.bodybuilding.com/attac...;postid=2498049
This is my diet
meal one:
banana
2 scoops whey
oats
one pint skim milk
meal two
tuna
whole meal bread (2 slices)
meal three
jacket potatoe
tuna
meal five
chicken slices
2 whole meal bread (2 slices)
meal six
cooked food by mum, meats, various vedgatables.
my training split
5 Day Mass Workout Split
MONDAY: Chest
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flyes 2 sets
TUESDAY: Back
Wide-Grip Chins 3 sets
Barbell rows 4 sets
Close grip Pull-Downs 3 sets
Deadlifts 4-5 sets
WEDNESDAY: Arms
Barbell Curl 3 Sets
Preacher Curl 3 Sets
Seated Dumbbell Curl 2 Sets
Close-Grip Presses 4 Sets
Overhead Tri Ext 4 Sets
Pushdowns 2-4 Sets
THURSDAY: Shoulders, Traps
Barbell Shoulder Press 4 Sets
Arnold Presses 4 Sets
Seated Laterals 2-3 Sets
Bent Over Laterals 2 Sets
DB Shrug 3 Sets
BB Shrug 2 Sets
FRIDAY: Rest
SATURDAY: Legs, Forearms
Squats 4-6 Sets 6-12 Reps
Leg Curls 3 Sets
Leg Ext 2-3 Sets
Standing Calves 4 Sets
Forearm Raises 3 Sets
SUNDAY: Rest
Please take the time to read this and help me break through this Plateau
thanks
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08-25-2004, 04:44 AM #2bring it!
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" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
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08-25-2004, 07:50 AM #3Senior Member ELITE MEMBER
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What kind of rep range are you using? Do you lift to failure?
How long have you been doing this specific workout, when was the last time you changed things up? When I start to plateau I usually train a 50% week (50% of maximum exertion) and then switch 'everything' up, which bodyparts I train together, the order in which I do various exercises and the exercises themselves.
I agree with atherjen's comments regarding your diet. I would switch the chicken slices for a fresh chicken breast if it's processed that you are currently eating. Also there is no meal 4 listed here... I am presuming that it just got missed out and that you do in fact eat 6 meals per day?
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08-25-2004, 08:40 AM #4Registered User
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I have changed and added to my diet
what do you think.
WHERE THE ********* are this is whee i want to add soemthing easy???? any ideas
07:30 Meal One:
Oats
Whey
Banana
Skim-Milk
10:30 Meal Two:
Tuna
2 Slices Whole meal bread
Apple
*******
13:00 Meal Three:
Baked Potatoe
Tuna
******
Skim Milk
16:00 Meal Four:
Chicken Slices
2 Slices Whole Meal bread
Oats
Skim-Milk
Post Workout Shake:
Whey
Creatine
Dextrose
Ice Cubes
19:00 Meal Five:
Dinner
21:00 Meal Six
Oats
Whey
Banana
Skim-Milk
23:00 Meal Seven
Salmon
Skim-milk
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