I’ve been lifting steadily for 2 years. I lift 3 days a week at the school weight room. Over summer the weight room is still open so I attend then as well. Over these last 2 years I feel like I’ve done pretty well, I’ve lost fat and gained a descent amount of muscle.
Recently all gains in strength and in size have stopped. I thought if I kept lifting it would pass; that was 3 months ago. My diet is unchanged from all the prior lifting, it never was great. Any tips to start gaining again?
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yeah the first tip is post ur exact routine and as close to ur exact diet as possible as long as how long u have been doing ur current routine… im talking exercise, number of sets, number of reps… do u keep a notebook of ur workout etc…
post this and then u can get advice
My diet is chaos at best. I’ve never thought about it because it has always worked just fine. I eat a breakfast of wheaties every day at 7:00. I eat school lunch which is consistently crap at 11:30. Than I eat supper around 6:30 every night which is the only descent meal I consume.
[quote]jake_the_snake68 wrote:
My diet is chaos at best. I’ve never thought about it because it has always worked just fine. I eat a breakfast of wheaties every day at 7:00. I eat school lunch which is consistently crap at 11:30. Than I eat supper around 6:30 every night which is the only descent meal I consume. [/quote]
I think you answered your hard gaining conundrum right there.
-dizzle
[quote]I think you answered your hard gaining conundrum right there.
-dizzle[/quote]
I’d agree with you… but if what I have going could even be called a diet. My diet has been working for me so far.
So you “outgrew” the amount you were eating. Question answered. Now man up and pay some fucking attention to what you eat.
It’s your diet, stupid!
http://www.T-Nation.com/readArticle.do?id=461406&cr=dietAndNutrition
If you don’t want to change your diet (which you should, it looks pretty bad), try taking one or two weeks completely off training, and then doing a progressive program with nothing but the PL exercises until you hit your 1RMs. Only one work set pr exercise. Short, intense workouts. See where that gets you.
And, at the very least, get a decent PWO meal in…
Nope, it’s not your training. you have to be one of the first 16 year olds I’ve ever seen with a decent program. It’s your “diet” stupid!!
Eat at least 5 times a day. Period. Milk works great if you’re short on time. Otherwise, beef jerky, mixed nuts, fruit, etc.
Don’t be a pussy in the kitchen. You outgrew your diet. So fix it and add more.
[quote]jake_the_snake68 wrote:
My diet is chaos at best. I’ve never thought about it because it has always worked just fine. I eat a breakfast of wheaties every day at 7:00. I eat school lunch which is consistently crap at 11:30. Than I eat supper around 6:30 every night which is the only descent meal I consume. [/quote]
Surprise Suprise
You’d been lifting for a little over 18 months, thats about time for your newb gins to stop. I think thats all that happened. You were growing because you were a newb in the weight room and your body was learning to adapt. Well hey its adapted now you gotta learn to include all aspects of growth. Its your diet stupid! lol
First of all your 16 you will gain no matter what. But just try changing your reps.
yeah… the reason ur diet is no longer working is because when ur new to lifting almost any diet will work… the same thing happened to me… but as u progress ur going to need to start eating more and definitely have a good post workout meal… preferably a fast digesting protein and some simples carbs
…otherwise u will continue not to gain
also where is ur routine at?
My high school has a weight room. Some buddies and I have been lifting there together. A teacher that used to be a lifter wrote us up a descent program to follow.
that still doesn’t help… can u give us the program
No one has mentioned working out more.
Having a good diet is a given. Eventually we all outgrow our eating habits, stall, and are forced to adopt better diets and better training regimes or stall.
So you’ve outgrown your diet. You’ve probably outgrown your training. You workout 3 days a week. If your workout is Bench Press, Bicep Curls, Lat-Pulldown, and Leg Press every session then you need to adjust your workout.
If that’s your exercise selection, you obviously need to change it.
Even if you do have a better exercise selection, I don’t know anyone personally who works out only 3 days a week that I would consider a true athlete.
This is a week I did a month ago
Day 1
Bench Press 3x5 3x2 2x4
Push Up Variation 2xMax Reps
DB Rows 3x12
Face Pull 3x10
Barbell Shrugs 3x12
Barbell Curls 3x10
Special 40’s 3Sets
Day 2
Back Squat 4x5 3x2 2x4
Box Step Up 3x10
Romanian Deadlift 3x10
SB Leg Curls 3x10
Ab Circuit 3x10
Day 3
DB Bench Press 3xMax Reps
Chin Ups 25Reps
Band Pull Apart 3x12
DB Military Press 3x10
Snatch Shrug 3x12
DB Tricep Extension 3x12
Farmer’s Walk 3x50YDS
You’ve been using that program for how long?
Here’s my idea: First, fix your diet. Keep a food log, find out how much you eat. Adjust your diet from there till you got it nailed down. Then try and change your program for the sake of change. While doing this read articles here on t nation, and on other sites if you want to.
Note down your weight and lifts, after eating properly for a few months check your lifts again.