Thread: progress has stoped

Switch up everything.
How many cals are you eating now? You could even just try switching up your macronutrients. Switch up your reps/sets too, i find that helps me get out of a rut

Originally Posted by DontStop

How many cals are you eating now?

also, what are you macros, how long are your weight sessions and are you doing any cardio?

yeah very true

What is your caloric intake? If you aren't gaining weight you need to increase your cals. How long has it been since you stopped gaining weight? It's hard to know whether or not you are gaining weight in a short time period.

meal 1:

5 whole egg
1/2 cup oats
1/2 banana
8oz milk

carb 60.5g
protein 44g
fat 25g

calories: 643

Meal 2:
5oz chicken
1 cup cooked brown rice
1 cup broccoli
1 tbsp olive oil

carb 39g
protein 50g
fat 20g

Calories: 536

Meal 3: Non workout days Protein shake
1 scoops whey
2 tbs peanut butter
1/2 cup oats
1/2 banana
8oz skim milk

carb 66.5g
protein 44.5g
fat 21g


Calories: 633


Meal 3: pre workout
1 scoop whey
8oz milk

carb 18
protein 32
fat 1.5


calories:213.5


post workout
1.5 scoops whey
40g waxy maize starch
8oz milk

carb 58.5g
protein 44g
fat 2.25g


calories:430.25



Meal 4:
5oz chicken
1 cup yams
1 cup cabbage
1 avacado

carb 54g
protein 49g
fat 27g

Calories: 655


Meal 5:
6oz steak
8oz milk
1 tbsp pb

carb 16
protein 41.5
fat 14


Calories: 356


Meal 6(4 hours after going to sleep)
1 scoop whey
8oz milk

carb 18
protein 32
fat 1.5


calories:213.5


Non Workout Days:

Total Carb 254g
Total Protein 261g
Total Fat 108.5


Total Calories non workout days: 3036.5


Workout Days

Total Carb 264g
Total Protein 292g
Total Fat 91.25


Total Calories on workout days: 3046.75


I think my protein intake is a little high for my body weight but oh well...




My workouts pretty much go like this

Monday:

Dumbell press 3 x 5-8
Incline Press 3 x 5-8
Weighted Dips 3 x 5-8
Upright Row 3 x 5-8
Dumbell flys 3 x 5-8




Tuesday:

Squats 3 x 4-6
Leg Press 3 x 4-6
Leg Extension 3 x 4-6
Lying Leg Curl 3 x 4-6
Weighted Calf Raises 3 x 4-6



Thursday:

Deadlift 3 x 4-6
Bent Row 3 x 8-10
Chin ups 3 x 4-8
Seated cable Row 3 x 8-10
Lat pulldown 3 x 6-8



Saturday:

tricep extensions 3 x 4-6
Preacher Curl 3 x 4-6
Hammer Curl 2 x 4-6
Skull Crushers 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6

it hasnt been long. the first couple of weeks i gained about 2 pounds a week and the next couple i have pretty much stayed at 152lbs-154lbs