Dead End

[eizquierdo]

I have been hiting the wieghts non stop for about a year now 3 times a week. But for about the last 2 months I have felt like I hit a dead end. My wieght does not increase or decearse and no muscles seem to be changeing anymore. Is this normal? I have not taken any supplements and I am thinking about taking something to keep my body getting tuned some more. Any info I coudl get on any supplements would be very helpful, thankyou guys in advance

[pu12en12g]

A few ideas...

Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- BMR and nutrition calculator (click here)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

- Fatloss basics. READ IT:

- Foods (Good vs. Bad):

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking, I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting:

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Supplements:

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL
Cold Pressed Flaxseed oil (and / or fishoil

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):

http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

http://www.johnberardi.com/articles/...oprejudice.htm
http://forum.bodybuilding.com/showthread.php?t=337536

http://forum.bodybuilding.com/showthread.php?t=392907


Workout / Routine:

- I recommend a MAX-OT, HST (or similar) routine with a EMPHASIS ON:

- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067

H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 220lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle....le=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

Good luck !

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

[JRRBadBoy4Life]

Thats some great info Pu. Takes a lot of dedication to follow all of that. I seem to go through a similar plateau at the same time each year- July-August. For me I seem to lack concentration during this time. Im thinking about vacation, the beach, yardwork, plus the heat and humidity make it hard for me to eat very much during this period. I just go with the flow and try and workout as often as possible knowing that I'll regain my focus by fall.

[eizquierdo]

Thanks a lot for the info so far.

I have heard about the Omega Thuinder and was thinking of buying it.

As for vitamin Multivitamin as i see you also say is good i am going to get but are there any other vitamins i should be taking to keep myself healthy as dieting.

[PSKlifter]

Originally Posted by pu12en12g

A few ideas...

Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- BMR and nutrition calculator: http://michaelandkendra.com/BMRCALC/bmrcalc.htm

- Total Daily Protein Intake (for best results I recommend around 2g per lb of bodyweight): http://forum.bodybuilding.com/showthread.php?t=337536

- Fatloss basics. READ IT: http://forum.bodybuilding.com/showthread.php?t=379131

- Foods (Good vs. Bad): http://www.t-nation.com/portal_inclu...1/172food.html

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking, I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting:

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Supplements:

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL
Cold Pressed Flaxseed oil (and / or fishoil

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):

http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- Aim for AROUND 2g of protein per lb of bodyweight EVERY SINGLE DAY ! !) Here is why:

http://www.johnberardi.com/articles/...oprejudice.htm
http://forum.bodybuilding.com/showthread.php?t=337536

Workout / Routine:

- I recommend a MAX-OT, HST (or similar) routine with a EMPHASIS ON:

- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067

H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 220lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle....le=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

Good luck !

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

solid info as always man. one question, on your protein recomendation (I am assuming that is your personal recomendation), do you suggest 2 g per lb of lbm or of total body weight? This is an issue that is debatable and was curious which side you fall on.

[Mister_A]

Definately some great advice there.

[pu12en12g]

Originally Posted by PSKlifter

solid info as always man. one question, on your protein recomendation (I am assuming that is your personal recomendation), do you suggest 2 g per lb of lbm or of total body weight? This is an issue that is debatable and was curious which side you fall on.

Either way is fine IMO, although I would PLAN / AIM for 2g per lb of bodyweight.

I think the air force says it best:

<img src="http://store1.yimg.com/I/dlawlesshardware_1842_797227">

[PSKlifter]

Originally Posted by pu12en12g

Either way is fine IMO, although I would PLAN / AIM for 2g per lb of bodyweight.

I think the air force says it best:

<img src="http://store1.yimg.com/I/dlawlesshardware_1842_797227">

ha gotcha, tho cals are still cals whether protein or not. i guess if one is going for a body recomposition (losing existing fat, building lbm) you might go for the lower. but if they are on the twiggy side, and looking to all out bulk, then def go w/ the higher of the two calculations.

[pu12en12g]

Originally Posted by PSKlifter

i guess if one is going for a body recomposition (losing existing fat, building lbm) you might go for the lower. but if they are on the twiggy side, and looking to all out bulk, then def go w/ the higher of the two calculations.

Yeah.. in my opinion the above just isn't optimal (even though it's possible).

[PSKlifter]

Originally Posted by pu12en12g

Yeah.. in my opinion the above just isn't optimal (even though it's possible).

i agree, in a *natural state*, it is not optimal.

[pu12en12g]

Originally Posted by PSKlifter

i agree, in a *natural state*, it is not optimal.

Lead me not into temptation damn it ! !

[PSKlifter]

Originally Posted by pu12en12g

Lead me not into temptation damn it ! !

here's a nice sexy pic to get your mind off the temptation my friend.....

[eizquierdo]

well i took me some times to break down everything you wrote there but i think i kinda got it and got a new routine set up i am going to try out for the next motnh. But i got one problem i got the whey protein and umm whats the trick to getting the spoon out of the bottom of the bottle?????

[tripsober]

Originally Posted by eizquierdo

well i took me some times to break down everything you wrote there but i think i kinda got it and got a new routine set up i am going to try out for the next motnh. But i got one problem i got the whey protein and umm whats the trick to getting the spoon out of the bottom of the bottle?????

lmao........ funny just shake the bottle till it comes to the top like when your looking in a box of cereal for the toy they give you, or just dig!!

[dietair]

take a long ass knife or wooden ladel and just tinker around until you hit the spoon...and then somehow pull it out

if you have been hitting the gym "non stop" for the last year, seems like you need a week or two off man and take time off to plan a new set of exercises for the splits that you are currently doing

[bumCakes]

I save the spoon from a previous tub and use it if the spoon in the new tub is well hidden. Or if i'm in the mood for an adventure i stick my hand in and feel around for the spoon, good pass time.