Plateaued after only 4 months

[Jordan336]

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?

[Whitekoala]

It may be intensity or you may just not count your macros correctly. My guess is you may think you "upped" your calories. But you probaly weren't eating enough food in the first place.

How many calories are you taking in and what are your macros?

Also it may be your routine. What routine u on?

[Jordan336]

It may be intensity or you may just not count your macros correctly. My guess is you may think you "upped" your calories. But you probaly weren't eating enough food in the first place.

How many calories are you taking in and what are your macros?

Also it may be your routine. What routine u on?

I don't lack intensity, seriously. My macros are 212p 352c and I don't have a clue about fat but I know it's a lot. My calories at the minute are 3455. The routine I'm currently doing is PHAT

[Whitekoala]

I don't lack intensity, seriously. My macros are 212p 352c and I don't have a clue about fat but I know it's a lot. My calories at the minute are 3455. The routine I'm currently doing is PHAT

Are you sure you are tracking your calories correctly?

what are your lifts? bench press, squat, deadlift?

[l2evolution]

I smell a deload week

[Jordan336]

Are you sure you are tracking your calories correctly?

what are your lifts? bench press, squat, deadlift?

67kg bench for 5 reps( could probably do one or two more but I don't go to failure. I don't do proper deadlifts I do stifflegged so I can only manage 90kg for 9. 80kg squat for 5( neglected legs for awhile). I do count my calories correctly

[Jordan336]

I smell a deload week

Already took one

[Whitekoala]

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

[Jordan336]

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

I actually got suggested PHAT by Layne lol, I do it with slightly lower volume. Did a PPL for 2 or 3weeks and got no where

[Whitekoala]

I actually got suggested PHAT by Layne lol, I do it with slightly lower volume. Did a PPL for 2 or 3weeks and got no where

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

[RedSoxBrah]

Do Starting Strength and eat a lot of food.

Stay on SS until you hit at least a 225 bench for reps, a 315 squat for reps, and a 365 deadlift for reps.

[Jordan336]

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

4 eggs
130g oats with 250ml whole milk
Protein shake
300g of noodles with a protein shake
2 chicken breasts and 120g of rice
2 slices of bread with 2 tbs of peanut butter
Protein shake

[Whitekoala]

4 eggs
130g oats with 250ml whole milk
Protein shake
300g of noodles with a protein shake
2 chicken breasts and 120g of rice
2 slices of bread with 2 tbs of peanut butter
Protein shake

Is that your whole day worth of food?

[Whitekoala]

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

[Jordan336]

Is that your whole day worth of food?

Yes, each protein shake has 320 calories so I get 960 from them so it might not look like much food

[Whitekoala]

Yes, each protein shake has 320 calories so I get 960 from them so it might not look like much food

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

[Jordan336]

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

My oats come up to over 500kcal lol, on the box it says 10g of oats equals 36kcal and 6 carbs. My rice comes up to 450kcal on its own. My chicken breasts are quite big and come up to 180kcal each

[Whitekoala]

My oats come up to over 500kcal lol, on the box it says 10g of oats equals 36kcal and 6 carbs. My rice comes up to 450kcal on its own. My chicken breasts are quite big and come up to 180kcal each

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

[Jordan336]

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

It says cooked on mine

[Whitekoala]

It says cooked on mine

??????

On an oatmeal box it doesn't say cooked.

All of those ingredients are dry my friend.

[Whitekoala]

]My oats come up to over 500kcal[/b]lol, on the box it says 10g of oats equals 36kcal and 6 carbs. My rice comes up to 450kcal on its own. My chicken breasts are quite big and come up to 180kcal each

There is no way in phuck, that you can eat 500 calories worth of oats. Just curious how big of a bowl are you eating your oats in?

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?

[Breton101]

Simple change your workout,load,volume,distance,or intensity. The body is a machine it will adapt to anything good or bad,so to make it grown in size or speed you have to change it up about every 3 weeks or so.

[Jordan336]

There is no way in phuck, that you can eat 500 calories worth of oats. Just curious how big of a bowl are you eating your oats in?

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?

I gain over a lb a week

[tburnell]

Get a good spotter and do some negatives.

[Vuuuu]

Eat.

[Ryeno]

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

You count the calories in the ingredients dry. Adding water or cooking will change the volume but not the total calories.

go on a push pull legs. 4-12 reps upper body, 20-25 reps lower body.