Training Hard!!!!

[Shane Nash]

Im stuck! at the moment im weighing in at 13st 8lbs and not getting any bigger (you all know how angry this makes you). i always take it to the max in every set for a maximum of 5 sets per exercise. I have increased my protien to 430g per day all coming from meat scources and im also eating 350g - 400g of carbs a day all from brown rice, wholemeal breads and wholemeal pasta.

Can anyone offer any ideas or help?

Cheers!

[ryancostill]

Are you varying your workouts from session to session? Incorporating different shocks every session? Do you have enough EFAs in your diet? Is your diet clean? do you use heavy compound exercises which incorporate large groups of muscles such as squat and deadlift?

there are many aspects which could be holding you back. I recommend posting your full diet (a typical day) in the nutrition forum and posting your workout plan (including how you incorporate shocks) in the training forum and members will give you a detailed critique of both.

Inadequate rest and recovery could also be a factor. Periodisation can help maximise the progress you make. Have you read these?:

http://www.abcbodybuilding.com/taper1.php
http://www.abcbodybuilding.com/taper2.php
http://www.abcbodybuilding.com/taper3.php

[Shane Nash]

Food Type Calories Protien Carbs Fat

Meal 1
50g Whey Protien 187.0 45.0 1.3 1.3
200ML Whole Milk 120.0 6.4 9.0 6.4
200ML Whole Milk 120.0 6.4 9.0 6.4
110g Puffed Rice 418.0 8.8 88.0 3.3
Totals = 845.0 66.6 107.3 17.4
Meal 2
100g Chicken 165.0 31.0 0.0 3.6
1 Sainsburys Bap 244.0 11.7 41.3 3.6
40g Whey Protien 149.0 36.0 1.0 1.0

Totals = 558.0 78.7 42.3 8.2
Meal 3
1 Can tuna chunks 136.0 32.0 0.0 3.0
1 Can tuna chunks 136.0 32.0 0.0 3.0
80g Pasta 238.0 8.0 49.0 1.1

Totals = 510.0 72.0 49.0 7.1
Meal 4
100g Chicken 165.0 31.0 0.0 3.6
1 Sainsburys Bap 244.0 11.7 41.3 3.6
40g Whey Protien 149.0 36.0 1.0 1.0

Totals = 558.0 78.7 42.3 8.2
Meal 5
1 Tin Beans & Cumberland Sausage 372.0 26.6 51.4 6.8
1 Slice Kingsmill Gold 109.0 4.1 20.3 1.3
1 Slice Kingsmill Gold 109.0 4.1 20.3 1.3


Totals = 590.0 34.8 92.0 9.4
Meal 6
46g Dextrose 172.0 0.0 42.0 0.0
46g Maltodextrin 174.0 0.0 43.0 0.0
50g Whey Protien 187.0 45.0 1.3 1.3


Totals = 533 45 86.3 1.3
Meal 7
1 Tub Asda Cottage Cheese 476.0 56.0 18.0 18.8


Totals = 476.0 56.0 18.0 18.8

Totals = 4070.0 431.8 437.2 70.4

[Shane Nash]

Above is my daily food intake. i will also post my workout plan as well in a bit

[Shane Nash]

each exercise i lift my maximum for upto 10 reps doing a total of 5 sets per exercise. If i can lift the weight more than 10 times - i add more weight.


monday - chest - abs - shoulders

dumbell fly, flat dumbell bench, incline dumbel bench

crunches, roman chairs

millitary press, front and side lateral raise



Tuesday - Biceps - triceps

21's (3 sets), seated dumbel curl, preacher curl, concentration curl

close grip bench, incline tricep extensions, weighted dips



Wednesday - Rest

Thursday - Back - abs

wide/close grip pullups (until faliure), heavy t-bar rows, seated row with wide grip, lat pulldowns, trap squeeze and seated rear delt.

crunches and roman chairs

Friday - Rest

saturday - Legs - calfs

standing calf raise, seated leg extensions, hack squat, seated leg press and standing calf raise (again)

Sunday - rest

[ryancostill]

[ QUOTE ]
Food Type Calories Protien Carbs Fat

Meal 1
50g Whey Protien 187.0 45.0 1.3 1.3
200ML Whole Milk 120.0 6.4 9.0 6.4
200ML Whole Milk 120.0 6.4 9.0 6.4
110g Puffed Rice 418.0 8.8 88.0 3.3
Totals = 845.0 66.6 107.3 17.4

<font color="blue">i would ditch the "puffed rice". processed cereal is no good. switch to a more wholesome carb source in the mornings such as oatmeal. </font>


Meal 2
100g Chicken 165.0 31.0 0.0 3.6
1 Sainsburys Bap 244.0 11.7 41.3 3.6
40g Whey Protien 149.0 36.0 1.0 1.0

<font color="blue">Again, a bap is not an optimal carb source. Choose a more fibrous source such as brown rice, sweet potato etc. Have you checked out the "bodybuilder's grocery list" in the recipe forum? This meal needs some EFAs. </font>

Meal 3
1 Can tuna chunks 136.0 32.0 0.0 3.0
1 Can tuna chunks 136.0 32.0 0.0 3.0
80g Pasta 238.0 8.0 49.0 1.1
<font color="blue">
This meal need some EFAs.</font>

Totals = 510.0 72.0 49.0 7.1
Meal 4
100g Chicken 165.0 31.0 0.0 3.6
1 Sainsburys Bap 244.0 11.7 41.3 3.6
40g Whey Protien 149.0 36.0 1.0 1.0

<font color="blue"> Same as before. </font>


Meal 5
1 Tin Beans & Cumberland Sausage 372.0 26.6 51.4 6.8
1 Slice Kingsmill Gold 109.0 4.1 20.3 1.3
1 Slice Kingsmill Gold 109.0 4.1 20.3 1.3


Totals = 590.0 34.8 92.0 9.4

<font color="blue"> You have far too much bread in your diet. No EFAs here either. Beans can be a decent food source just make sure you are selecting a variety that has a low sodium content and no added sugar. </font>

Meal 6
46g Dextrose 172.0 0.0 42.0 0.0
46g Maltodextrin 174.0 0.0 43.0 0.0
50g Whey Protien 187.0 45.0 1.3 1.3

<font color="blue"> Good. </font>


Meal 7
1 Tub Asda Cottage Cheese 476.0 56.0 18.0 18.8

<font color="blue"> Again, I would like to see some EFAs here. Natural peanut butter with CC is delicious!


Overall I have to say your diet is severely lacking in EFAs. And you need less processed carb sources in your diet.
</font>

[/ QUOTE ]

[ryancostill]

Read this, if you have not already.

http://www.abcbodybuilding.com/efa.php

[The Pebble]

Maybe it's cause you're eating protien instead of protein Shane?

[Shane Nash]

All bread that i eat is wholemeal bread soiled with grains.

so you would recomend ditching the bread and substitute for brown rice instead..?

[Shane Nash]

i do take a omega 3-6-9 supplemt 3 times a day as well as 4g of vitamin c and a multivitamin and antioxident in the morning. I take 300mg of magnesium before bed with my cottage cheese.