Im having a problem getting a good workout

iyaayashua · 09-26-2008, 01:11 AM

I have read all through these forums and im just not finding something that im looking for. my goal is to basically get a lot bigger in muscle mass. I am currently 5'10" and weigh 218 lbs, with 23% body fat. I find this just disgusting. I workout almost every day and eat about 2300 calories a day. I take in about 200g of protein and about 225g or carbs. I am currently on a 4 day split:

Day 1: Bi's and Tri's
Day 2: Legs
Day 3: Chest, Traps, Shoulders
Day 4: Back
Repeat...

I have been working out heavy for about 3 months and am losing chest size and waist is staying the same along with arms. Cardio I am doing HIIT training 3 times a week.

Can someone please help me with this problem. I am currently in the Air Force so some supplements are out of the question. I am taking NaNoX9, Creakic Hardcore, Hydroxycut Hardcore, NoXplode, and a multi-Vitamin. Thanks in advance for any help i can get.

liftwat · 09-26-2008, 02:19 AM

what do you mean you have trouble getting a good workout?

3 months and you have been doing the same thing?
if so, then that is 1 big reason why... you have plateued already.

change your routine.. or change rep range and sets

how are you lifting? are u lifting correctly?

no point in curling 25KG DB's if your rocking your body, if you know what im sayin

do your tri's already feel pretty fatigured when you work on your chest?

have you tried something like..

chest, tri's and sholders? - Barbell bench press, uses all these muscles... so why not incorportate them on the same day?

Bi's and back

bent rows - incorportate these 2 muscles being used at the same time.

try incorporating them.

maybe try a 3 day split?

Bi's and back
tri's, sholder and chest
then legs

and incorpoate HIIT on the rest days, or even on SOME of your weight training days.

also what are your rep ranges? and how many sets?

are you lifting heavy with low reps? or light with high reps?

what are you eating? it may be the lack of protein? is it possible to have 6 small meals a day that have high levels of protein?

what exercises are you doing?

have you tried -

Squats
bench press
military press
cleans
deadlifts?

iyaayashua · 09-26-2008, 02:30 AM

i was doing a 7 day workout that basically had one muscle group a day. I just switched to this 4 day split. I focus on form over weight. I make sure that i can keep good form at all times. the closest thing i get to cheating is partial reps on my last set sometimes. I mostly do a 5X5 workout on everything except for traps and calves. about 4-5 exercises per muscle group. Im gonna switch to the split you are recommending. I have about 6 small meals a day and dont drink anything but water and protein shakes. I do all the exercises that you listed. if you go to my bodyspace i have listed the exercise i did today and will update everyday. my goals and everything are also listed.

liftwat · 09-26-2008, 03:05 AM

what is your diet?

iyaayashua · 09-26-2008, 06:52 AM

breakfast-Syntha 6 protein shake 2 servings
Snack at about 9---tuna or another shake
Lunch---chicken breast with rice or 2 veggies
before workout---some fruit, usually 2 pears or peaches
after workout---protein shake
dinner---whatever, pasta or chicken or whatever
maybe a snack before bed like fruit or yogurt or something

liftwat · 09-27-2008, 04:11 AM

before bed, you should have a protein shake.

from what i see, you weigh about 98KG, our protein intake is way to low for your body weight.

also, you should be eating more than that. to get big, you need to bulk, then cut down... so if its cutting down ur after, change your dinner, rice, pasta is way to much carbs at night.

change it for something like, lean meat + vegies or salad and a protein shake.

your breakfast isnt enough, breakfast is the time to take in the carbs, so have some oats or even cereal. so have some oats + protein shake

the RICE you eat, should be brown rice, dont eat white rice.

all your meals spread apart by about 2.5hrs - 3hrs?

and i see you are taking Hydroxycut hardcore, drinking alot of water?

duck. · 09-27-2008, 04:19 AM

For someone your weight, 2300 seems like a cutting diet. Add 1000 kcal.

Also, you have no rest days and do HIIT cardio on top of already (probably) training too much. What's up with that? If you're intentionally attempting to lose muscle mass that's pretty much the perfect way to go about things. I hope you're not spending more than 20 minutes at the gym a day, but you'd still better put in some rest days. And decide if you're trying to lose fat or gain muscle. Choose one.

Edit: You're in the air force too? I don't know anything about it, but I'd assume you have to do way too much cardio there anyway.

magicmatt · 09-27-2008, 05:41 AM

Quote:

Originally Posted by iyaayashua

breakfast-Syntha 6 protein shake 2 servings
Snack at about 9---tuna or another shake
Lunch---chicken breast with rice or 2 veggies
before workout---some fruit, usually 2 pears or peaches
after workout---protein shake
dinner---whatever, pasta or chicken or whatever
maybe a snack before bed like fruit or yogurt or something

add some food preworkout. no wonder your workouts suck.

iyaayashua · 09-29-2008, 12:09 AM

alright ive put some rest days in there. I am now 2 on 1 off 2 on 1 off. air force doesnt make me do any cardio just make me go to the gym...i know poor me i have to work out during work. but ill take all you diets into account and switch mine around. i think thats my major problem. when im at the gym i really feel like im smashing the weights its just that im seeing lose in the wrong places. but thank you for all the answers i was worried about getting flamed. thanks guys.

iyaayashua · 09-29-2008, 01:23 AM

just updated my workout log on my bodyspace...i actually took a day off on sat which is something i havent done in a long time. i just get bored here so i workout way too much but i see now thats its hurting me. to answer the question about my water intake, i drink about 1.5-2 gallons of water a day.