8 week transformation - plateau - Need help

[rock_win]

Hi,

after returning back to the weights after around a year, i started off with lot of information and following tips from Kris Gethin's transformation , Glass series etc.

After bulking back for 2 months, i planned a 8week transformation to loose 10pounds and more lean.

Changed my diet from eating 3-4 times a day with Carb's as major to something like

5-6 meals a day - with more protein

around 4-5 egg whites a day
2 slices of wheat bread every meal
quick meals of museli+milk
-2 meals of some vegetable for fiber and bit of carbs
-coffee with milk or black to enhance metabolism

or someday during the week
400gms of chicken spread across 4 meals with 2 slices of wheat bread

There might be occasional cheat meals (1 or 2 during the week)

Since,the gym timings are odd, I train for 1 day a week with alternating as:

Week 1( back + biceps )
1. rows - 7 x 10
2. pullups - 2x 7
3. SLDL - 7x10
4. curls - 5x10

Week 2(chest + triceps)
1. bench press - 7x10
2. squats - 7x12
3. triceps extensions , pull downs - 6x12


I'm making gains by the weights increasing on the bar, but body weight changes + - 3 pounds, so, i'll loose it a week and gain it back the next.

on the days when i'm not working out - i walk for 10-15 mins

*Also i'm not taking any supplements.

its already 4 weeks , is there anything that i can tweak for this transformation for the next 4 weeks.

Thanks!

[lordofchaos]

Wait, you hit the gym one day a week with a split workout so you hit each group 1x/2 weeks and have to ask what will help your transformation?

[adunbar35]

I would suggest later down the road you start to cut out some more of your carbs as well as watch when you take them. I actually just finished an 8 week cut and had really good results. When you start to lose weight you will also need to gradually decrease calories but not too low. You are saying that you have 2 slices of bread at every meal? I would suggest that you slowly start to decrease that number and replace it more with fibrous vegetables. The times when you need carbs the most are breakfast, pre-workout and post-workout. I would also try to limit your carbs to before 2 or 3 pm (depending on when you workout) and then replace them later in the day with vegetables. I also feel that you need to add shoulders and legs to your workout to make it more complete. On your off days I'd suggest a little more cardio as well or at least increasing the intensity for those 15 minutes. Anyways hope this helps!

[cyco85]

Your diet sucks. Your training sucks.

[MuscleMission9]

Your diet sucks. Your training sucks.

Sorry OP but ahh..... WHAT HE SAID. Your Diet looks very bad. I dont know what your BF% and Height and Weight are but you need to figure your BMR and find out how many calories you need to consume each day. Additionally, I dont think I've ever seen a workout regemine in so much distress. I suggest you do a good week of daily research to get a solid footing on how you want to go about your transformaiton. Maybe read some of the stickies on this site. Although I do not agree with all of the stickies they are much less confused than you.

[jon1995]

Your diet sucks. Your training sucks.

this
lol at your trainning
do an upper/lower split and eat enough to loose 1-2 pounds a week by calculating calories using the stickys or freedieting.com