Somethings Wrong

[mhor]

I haven't consistently worked out for about a year because of lack of progress in mass increase. Before this current lack of motivation I was hitting the gym five days a week and eating pretty healthy with a cheat every now and then. I ate 3500 cals and then bumped it up to 4000 cals a day (my routine and diet are listed below). I road the stationary bike for 30 mins 4-5 days a week keeping my heart rate between 70-80% of maximum. In those 2 years I gained about 20lbs and my body fat fluctuated a little. I took a multivitamin and used whey. My size increased by 1-2 inches in arms, chest etc. I kind of figured I would have better gains. I did get strong though; at 180lb I benched 230lb. Bicep curl was 60lb dumb bell.

Maybe I should reduce the cardio to 3 days a week. Or I could be overtraining. I don't know. That???s where your help comes in. I am willing to revamp everything or just change things around. Thanks in advance.


Non Workout meals (both) Carbohyrate Grams Protein Grams
Beef,Chicken 0 56
Rice,Vegitable,Pasta 88 0
Total 88 56 Grams
Total 352 224 Calories

Pre/Post Workout Meals
Whey 0 72
Fruits,Pasta 224 0
Total 224 72 Grams
Total 896 288 Calories

Third Workout Meal (Bedtime)
Beef,Chicken 0 64
Rice,Vegitable,Pasta 40 0
Total 40 64 Grams
Total 160 256 Calories


Total Daily Carbohydrates 664 Grams
Total Daily Protein 320 Grams
Total Daily Calories 3936 Calories

Workout:

I have a 6 week cycle where the work outs shift days of the week, as well as reps and rest time. It repeats after the 6th week. Not sure where I got this workout from. It did keep me from getting boared.

Week 1
Rest 120 Seconds
8-11 Reps
2 Sets

Week 2
Rest 90 Seconds
4-7 Reps
3 Sets

Week 3
Rest 90 Seconds
4-7 Reps
3 Sets

Week 4
Rest 60 Seconds
8-11 Reps
4 Sets

Week 5
Rest 60 Seconds
4-7 Reps
5 Sets

Week 6
Rest 60 Seconds
4-7 Reps
5 Sets

Monday
Flat Bench Press
Incline Bench Press
Shoulder Press
Side Laterals
Abdominal Crunch

Tuesday
Lat Pull Down
Seated Row
Shrugs
Deadlift
Overhead Tricep Press
Tricep Extension

Wednesday
Leg Press
Leg Curl
Dumbbell Curl
Barbell Curl
Palm Up Forearm Curl
Calf Raise

Thursday
Flat Bench Press
Incline Bench Press
Shoulder Press
Side Laterals
Abdominal Crunch

Friday
Lat Pull Down
Seated Row
Shrugs
Deadlift
Overhead Tricep Press
Tricep Extension

 

[lnvanry]

you gained 10lbs per year...That's great. your impatient.

You can't gain LBM at exponential rates naturally.

Lay off the cardio all together IMO. Save the cardio for the spring/summer

 

[Arnold]

mhor welcome to IM!

post the diet in the diet/nutrition forum and the routine in the training forum.

 

[benverner]

that's a lot of volume, I doubt that all the sudden after two years you are overtrained. I would think it would happen before that.

Still, you are hitting bi's 3 days a week really...it needs some work and you need some rest. You sound like you know what you are doing, why so much volume?

The cardio is killing you.

 

[mhor]

lnvanry:
I suppose I am impatient but still with the amount of calories it seems like my mass gains should be a little more. The reason I do cardio all year long is for two reasons; one being that I do not want to be fat and then have to work it off (I like to look like I work out) and the other reason is because I snowboard in the winter and mountain bike in the summer so my cardio helps a lot. But since I do perform those activities I will reduce cardio to 2-3 days a week.

benverner:
What do you mean by volume? How am I hitting bis three times a week? You mention that you think it needs some work. What would you change to improve it? I guess what I mean by overtrainning is that my weekly training schedule is too much (not enough rest time).

Thank you both for your help

 

[GFR]

This is 3 threads in one...................do as Rob said and post each topic in the appropriate forum.

 

[Pylon]

Welcome aboard!