Haven't been able to get an extra rep each week for the past month. I took a deload for a week and nothing happened. I upped my calories and nothing happened. I changed my routine, nothing happened. My form is good, I eat enough to gain over 1lb a week, I get over 8 hours sleep every night, I feel absolutely great so I doubt it is a CNS issue. Anybody have ideas as to why I've plateaued so early and anything I can do to start making progress again?
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Thread: Plateaued after only 4 months
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11-25-2012, 03:40 PM #1
- Join Date: Aug 2012
- Location: United Kingdom (Great Britain)
- Posts: 1,362
- Rep Power: 242
Plateaued after only 4 months
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11-25-2012, 03:47 PM #2
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11-25-2012, 03:51 PM #3
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11-25-2012, 04:05 PM #4
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11-25-2012, 04:06 PM #5
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11-25-2012, 04:09 PM #6
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11-25-2012, 04:11 PM #7
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11-25-2012, 04:12 PM #8
So like a 150lb bench, a 200lb squat, and a 220lb deadlift
Not trying to be rude, but these lifts are not very good.
Get rid of the PHAT program. You should not be doing PHAT with lifts like these. no offence.
PHAT is an intermediate program. You are beginner.
Your program:
push/pull/leg/push/pull/leg/rest
hit everything twice a week. check my workout log out. The url is in my signature. It has my exercises, etc in it. Check it out
but ya thats ur problem
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11-25-2012, 04:15 PM #9
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11-25-2012, 04:21 PM #10
how can you do a program for 2-3 weeks and get no where?
Thats your problem.
Listen your lifts are awful my friend. Any single program should work for you.
the problem is your calories.
There is no way your lifts are that low and you can't progress.
Name some of the foods you eat on a regular basis and a typical meal plan foryou
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11-25-2012, 04:22 PM #11
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11-25-2012, 04:25 PM #12
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11-25-2012, 04:28 PM #13
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11-25-2012, 04:33 PM #14
380calories-4eggs
210cal-oatmeal and milk
300cal- protein shake
450cal- noodles
400cal- chicken breast and rice
400 cal- peanut butter
300cal- protein shake
total=2490 calories.
Theres your problem. Your only carbs are 120g of rice,300g noodles, 2 slices of bread, 130g of oats. That is absolultey nothing for carbs. Your carbs are very,very low
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11-25-2012, 04:34 PM #15
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11-25-2012, 04:37 PM #16
if thats your whole food, then you aren't getting anywhere near 3400 calories. Look at the above post. You are getting 2400 calories. And i was being nice with some of the counting.
Your carbs are no where near where they should be.
See its not lack of program, but lack of diet. Start eating, way, way more
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11-25-2012, 04:37 PM #17
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11-25-2012, 04:39 PM #18
You do realize on the box its "dry" ingredients. You do realize that right. The minute you cook them it is totally different
For me on my oatmeal it says 160cal for 30g of oatmeal.
If you cook oatmeal you get:
100g= 60calories.
As for the rice. It says nearly the same thing when you cook it:
100g for white rice is like 220calories. Thats white rice. so brown is way less.
Unless you are eating these dry you are counting them inccorectly
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11-25-2012, 04:41 PM #19
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11-25-2012, 04:45 PM #20
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11-25-2012, 04:50 PM #21Originally Posted by Jordan336;984458383[b
I mean i am a pretty big guy. I take in around 5,000-6000 calories a day
For me to eat 500 calories of oats would mean like 2 huge bowls of oatmeal. I highly doubt you are eating that much amount of oatmeal a day
Again my guess is that its try. 500 calories on oats. thats a ton man
Either way bump your calories up another 500 calories.
*Also how much weight are you typically gaining a week?
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11-25-2012, 04:55 PM #22
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11-26-2012, 03:30 AM #23
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11-26-2012, 03:34 AM #24
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11-26-2012, 03:48 AM #25
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11-26-2012, 06:21 AM #26
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