I've hit a plateau - It's getting me down!

[ABC_BOXER]

[font=verdana, arial, helvetica]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[/font]

 

[cmason2004]

Have you tried anything new? different exercises? different split? If it's not working anymore, change it, your body has adapted to your routine!

 

[ABC_BOXER]

yeah, it's all changed after my 6 weeks off, i started back 2 weeks ago

 

[PreMier]

Dude, you need to eat more. I could eat all that in 1 meal! Eat to grow, train to be strong.

Post your diet in the diet forum, it needs MAJOR re-working.

 

[bench]

eat more, more calories! pack the calories in. i had the same trouble as you so i ate more

 

[ABC_BOXER]

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

 

[Saturday Fever]

If you eat 25-30 calories per pound of bodyweight, you will always grow.

 

[NeedRoidHelp]

Have you try increasing weight. adding pound to whatever you do. If you could lift heavier, let's say you add a few pound every two weeks at least and don't get any bigger then you are doomed not to be any bigger.

 

[CowPimp]

If you eat 25-30 calories per pound of bodyweight, you will always grow.

That is unecessary. You will gain a lot of fat eating this many calories, unless your metabolism is naturally very fast. 20 calories per pound should yield weight gain without too much excess fat. You have to find a balance, because otherwise you will have to cut fat more frequently to maintain a decent physique.

 

[Saturday Fever]

If you're adding muscle, your metabolism will naturally speed up. And let's be honest. If you want to add muscle, you have to add fat, otherwise you'll be unable to transport testoserone efficiently. Remember that basal metabolism is responsible for 70% of your metabolism, and the best way to make your basal metabolism more efficient is to add muscle.

 

[gopro]

Stop training 6 days per week!

 

[Vieope]

With this diet you are not over 3500 calories. You have to eat more.
I know, I know, it is difficult.

 

[bench]

try eating food with high calories late at night.

 

[BulkMeUp]

Does that routine look right? 4 days of upper bod and only 1 day of lower + forearms??

 

[shutupntra1n]

I know you heard this in other Posts but I can agree that your calories don't seem high enough. Add more clean food. I have been the same weight for a while but I'm seeing a gradual increase since I upped my clean cals by about 700 calories. 1500-200. It'll take a few weeks once you up them but it'll happen.

 

[Luke9583]

Have you try increasing weight. adding pound to whatever you do. If you could lift heavier, let's say you add a few pound every two weeks at least and don't get any bigger then you are doomed not to be any bigger.

That is not true.

 

[ZECH]

Stop training 6 days per week!

AGREED.................. One of the biggest mistakes of not growing is overtraining! Also, you have to eat big to get big. You've got a good start though

 

[Arnold]

just to sum up the two recomendations that are right on IMO:

decrease training frequency and increase calories.