How's my routine?

[ricohitman]

I'm doing the get Bigger 4-Day Program found on the bodybuilding.com website. It's 3 sets for everything. I usually do 4 sets for the most compound lifts. I am 5' 7'', 27 years old, 153lbs. and have a flat bench of 215. I am trying to gain more lean muscle mass without gaining more fat. I do cardio about 5-6 times a week for 2 days HIIT for 20 minutes and 3-4 days Steady State Cardio 30 minutes. My diet is quite clean but I have not seen gains for over a month. What can I do to beat this plateau? Any suggestions?

Workout #1 (Monday)

EXERCISE

Flat Bench Press - 8-10 Reps
Incline Dumbell Press - 8-10 Reps
Dips (leaning Foward) Or Flat Flyes - 8-10 Reps
Close-grip Bench Press - 8-10 Reps
Skull Crushers - 8-10 Reps

Workout #2 (Tuesday)

EXERCISE

Bent Over Barbell Rows - 8-10 Reps
Shoulder Width Pullups - 8-10 Reps
Deadlifts - 8-10 Reps
Barbell Curls - 8-10 Reps
Hammer Curls - 8-10 Reps

Wednesday (Off)

Workout #3 (Thursday)

EXERCISE

Squats - 8-10 Reps
Lunges - 8-10 Reps
Hack Squats - 8-10 Reps
Stiff Legged Deadlifts - 8-10 Reps
Weighted Single Leg Calf Raise - 8-10 Reps

Workout #4 (Friday)

EXERCISE

Military Press - 8-10 Reps
Lateral Raises - 8-10 Reps
Bent Over Lateral Raises - 8-10 Reps
Upright Rows - 8-10 Reps
Shrugs - 8-10 Reps

Saturday - OFF

Sunday - OFF

[Fokissed]

You are doing a lot of work, so you're probably not fueling your body with enough calories to keep up or grow.

I'd suggest keeping your diet clean, but adding a few hundred calories per day for a couple of weeks, and reevaluate.

Some easy calorie-boosters are PB, shakes, eggs, etc. that will easily add a few hundred calories per day with minimal extra effort or time.



http://www.geek2freak.com

[ricohitman]

Ok. So since I made that first post I added a 6 meal a day plan. Here it is:

Breakfast - 3 eggs whites, 1 serving Oatmeal, 1 banana

Mid-Morning Snack - Whey protein shake

Lunch - Chicken breast, serving of veggies, serving of rice

Mid-Afternoon Snack - Protein Shake

Post workout-Dinner - Ground Lean Turkey breast burger with whole wheat bread, 2 egg whites, protein shake, half serving of almonds, serving of veggies

Evening Snack - Protein shake with a 1/2 serving almonds.


How does that look? Can I add anything? Change anything?

[tblake87]

Ok. So since I made that first post I added a 6 meal a day plan. Here it is:

Breakfast - 3 eggs whites, 1 serving Oatmeal, 1 banana

Mid-Morning Snack - Whey protein shake

Lunch - Chicken breast, serving of veggies, serving of rice

Mid-Afternoon Snack - Protein Shake

Post workout-Dinner - Ground Lean Turkey breast burger with whole wheat bread, 2 egg whites, protein shake, half serving of almonds, serving of veggies

Evening Snack - Protein shake with a 1/2 serving almonds.


How does that look? Can I add anything? Change anything?

That's a lot of protein from shakes... you should try and get as much protein from "real" food as possible and I wouldn't make entire meals just shakes. I saw that only one of your shakes is whey. What do you use for the others?

[UsurperDave]

A quick thought:
I think you might want to space your Deadlifts further away from your leg day and drop the SLD's from your leg day routine.

Thoughts?

[ricohitman]

1. I tried doing the protein from real food as snacks, but I feel like throwing up if I eat that much chicken or turkey in between meals. I guess I could double up on the egg whites. That's why I substitute Protein Shakes. BTW They are all the Whey Protein Shakes. Thoughts?

2. I would have to disagree on the Deadlift comment. I prefer my deadlifts closer to leg day. I still get a great burn from SLD because I concentrate on form not heavy weight. I do deadlifts with heavyweight.

[tblake87]

1. I tried doing the protein from real food as snacks, but I feel like throwing up if I eat that much chicken or turkey in between meals. I guess I could double up on the egg whites. That's why I substitute Protein Shakes. BTW They are all the Whey Protein Shakes. Thoughts?

It doesn't have to be only chicken and turkey between meals. Don't be afraid of foods that are high in fat and protein, fat won't hurt you. Nuts, bacon, peanut butter, etc. All these are good for quick protein sources. They are high in fat, so if you have a calorie limit daily, you will need to watch that, but you shouldn't be getting the majority of your protein from whey shakes. You just have to be diverse so you don't get bored too easily. Speaking of which, what do your daily totals look like(P-F-C-)(total calories)?