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]

 

[atherjen]

you 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.

 

[BritChick]

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?

 

[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