I’m no expert, but there’s no way I’d be having that macronutrient breakdown in my meals even if I was bulking.
I don’t know about all of those programs, but I do know that ABBH is a beginner program. It’s not a whole lot of work: 2 exercises, 4x/week, right? And some of those are really high rep, too, I think.
Try the Bill Starr/Madcow 5x5 program (google it), or Waterbury’s TBT. If you’ve been training consistently for over a year, you can probably handle more work than you’re doing with ABBH.
Also, I think we can explain the the shit phenomenon: you are getting a TON of fiber with that diet. Not that there’s anything wrong with that, but fiber does tend to fill you up. If you are having a hard time just getting the calories you need to grow down, then it’s OK to substitute some of your “clean” food choices with more calorie-dense foods.
If you are really eating that much every day, and you are not gaining weight (I assume you weighing yourself occasionally) then, congratulations. You have a fast metabolism, and do not have to be as careful about bulking cleanly as the average person (be aware that this may change as you get older.) You can have regular pasta, or white rice in your PWO meal, rather than three fucking cups of oats (is that 3 cups dry = 6 cups cooked? Jesus…)
You can incorporate more fat into your PM meals (another tablespoon of oil or butter has more calories than another cup of skim milk.) You could even have a cheeseburger, donut, or a piece of pizza. It won’t kill you, and I guarantee you those calories will go down easier than the tuna & oats equivalent.
[quote]lifter85 wrote:
wsk wrote:
I was being serious - spend the next year or two really attack your lifts
As opposed to my current caressing the barbell and singing it lullabies so at to not go too hard?[/quote]
No, I mean arrange EVERYTHING to produce more weight on the bar. Are you sleeping 10-12 hrs a night? Have you tried extremely low volume, like one set? Maybe try some more fat in your diet?
Train less frequently, like squat/deadlift once every 10-14 days? That might produce better poundage gains. Remember TIME is another important factor. Rome wasn’t built in a few years and neither will you be. But as long as your gym poundages are moving up slowly but steadily, you shouldn’t complain.
This is laughable. Why is anyone trying to give this kid advice? He’s got enough excuses to satisfy himself for years.
-He poops too much.
-He can’t breathe when he eats too much.
-He gets too much phlegm when he drinks milk. (WTF is this by the way? I drink 3/4 gallon of whole milk a day. Phlegm? please)
-He’s reached his genetic limit with 14 inch arms.
-He’s an ectomorph.
-His history as a distance runner is why he can’t gain any more weight.
It’s times like these when I wish Professor X never left.
[quote]lifter85 wrote:
So far I’ve been doing something like
monday- upper
tuesday- hiit for just 15-20 min.
wednesday- lower
thursday- slow jog for 20 min.
friday- upper
saturday- off
sunday- lower
[/quote]
Try this instead:
Mon - sled drag (20 min walk, 45lb plate)
Tuesday - off
Wednesday - off
Thursday - upper
Friday - sprints (30-50 metres, 2-3 min intervals)
Saturday - off
Sunday - lower
No more than 1-3 sets per exercise. The reduced volume should allow you to workout with more intensity, which should lead to new strength gains, which will lead to new size gains. Sled drag is for active recovery.
No way you are at your genetic peak.
Plateaus are part of the game; we all have to find ways to blast through them.
I second the suggestion to work on strength for a while. Give westside style training or a variation like westside for skinny bastards a try.
You gained 35 lbs in 6 months and have bf at 12%?
I am to assume you gained approx 6 lbs of lean muscle per month…this seems impossible given the realistic muscle gains that can be expected according to the authors on this site.
You actually think it is realistic to gain 72 lbs in one year?
I’m onboard with the “switch up your training” guys. Either exercise variations like Sentoguy was saying or maybe even hit an entirely different methodology.