SYLVESTER

im training for more then 2 years and now im in a plateau what should i do

IronAddict

Hey sylvester. 2 years is really not a great amount of time in the grand scheme of things. How old are you?

The journey of a thousand miles must begin with a single step.

SYLVESTER

im 33 years old,i would like a little tip to stimulate my muslce again .i get stronger but i don't feel getting bigger.For now im doing endurance for at lease one month.what else can i do?thanks for the reply.

jimmachak.com

What is your current training split? How many weeks, etc. have you been on your current regimen? What is your current diet like (do you count calories)? What are your goals? Just a few questions

Let us know a little background and the fellas on here will definitely help ya out...

www.jimmachak.com

SYLVESTER

i do home workouts,so i learned my training through websites.i have enough weights to do anything i want.for the past six month i was doing mass exercise,like 3 of 8-10 and it is a 5 day training routine. i just started 3of 15 to change my routine.for my diet i know i must eat at lease 1grams of protein per pound i weigh ,but i don't have a specific diet that i follow.my goal is to get bigger and maybe do some competition one day .i weigh 145lbs and 5'5''.in the last 2 years i gain 10lbs and i would like to gain another 10lbs.that would get me big enough for my height.thank for your help.

IronAddict

No problem bud. I also WO in my home gym, so it makes it very convenient to take my post WO protein shake and post WO meal in the proper window of beneficial time.
If all your really concerned about right now is mass, How often and how
much do you eat? Do you take any protein powders, weight gainers or supps.?
Being that your 33, I would say, it's time to start watching your diet, but it sounds as if you have a pretty fast metabolism.
You listed your reps range- how many sets do you perform?

The journey of a thousand miles must begin with a single step.

Built

Sometimes, we answer our own questions if we clear out the extra words.

Allow me to demonstrate:

FitDay - Free Weight Loss and Diet Journal
Enter the food you eat for the next few days and post up the average (there's a feature that lets you run a report). I guarantee you you're simply not eating enough - interestingly, you can't gain any weight at all from lifting weights. The iron has no magical mass-forming properties - it just tells the calories where to go. You want to gain, you'll simply have to eat more than you are eating now.

Go ahead and do this exercise. Like everyone else who does this, you'll very quickly see why I suggested doing so.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

SYLVESTER

thanks for the help,but where should i go to get a good diet plan that would help me to know how much of calories per pound should i eat or something like that.

Hoglander

Eat lots of what you like.

I think maybe that you might love Spam. Good for you!!! I'm writing an e-book on beer, good fat and the eat her out diet. More on that later.

Merkaba

You beat me to it!

Ban 2 1/2 's !!!!!!
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Some Pics. All Natural

SYLVESTER

thanks for your help.i will tell you later if it worked.i will have more question later too.
so see ya gang.