Spinning My Wheels for the Past Year

Training
1

Hey all,

As a quick background, I’ve been working out since i was 18. Didn’t really start working out seriously until around 20-21. I’m 24 now. I’m 5’10 and was around 155lbs when i was 18. I’m around 180lbs now. However, in the last year, I have not gained much substantial weight.

I know that I need to add more calories to gain weight, but in the past year I’ve tried increasing calories and have gone up to around 184lbs. The problem is, my physique didn’t improve. It looked like I gained all fat, and no muscle. Perhaps its my workout routine? Here’s what I’ve been doing now. (They’ve been listed in the order that I do them on that day. Workouts labeled as A and B means that I work out twice that day. Once during lunch break, and once after work).

Sunday - Chest
Flat dumbell - 4 sets (10,8,6,4)
Incline dumbell - 4 sets (10,8,6,4 and a dropset)
Sometimes decline dumbell/barbell - 3 sets (10,8,6)
Flat dumbell flyes - 3 sets (12,10,8)
Finish off with some type of chest machine - 3 sets and a drop set
*Sometimes might throw in another cable crossover type movement - 3 sets)

Monday A - Biceps
Hammer curls - 3 sets (12,10,8 and a drop set)
21’s - 3 sets
incline curls - 3 sets (12,10,8)

Monday B - Legs
Hamstring curls - 4 sets (12,10,8,6 and maybe a drop set)
Back/front squat - 4 sets and a drop (8,6,4,3) more worried about strength on this one
Leg Press - 4 sets (12,10,8,6)
Sometimes leg extensions (not a big fan but I’ll do it from time to time - 3 sets (12,10,8)
SLDL - 3 sets (12,10,8)
Calf machine - 3 sets (15,12,10 and a drop set)
2nd calf machine - 3 sets (15,12,10 and a drop set)

Tuesday - Shoulders/Traps
Seated dumbell press - 4 sets (10,8,6,4 and a drop set)
Cable X crossover (rear delts) - 3 sets (12,10,8)
Incline rear delt raise (light weight) - 4 sets (20,18,15,12 and a drop set)
Lateral raise - 3 sets (12,10,8)
sometimes front raise - 3 sets (12,10,8)
Dumbell shrugs - 4 sets (12,10,8,6)
Barbell shrugs/Smith machine shrugs - 4 sets (12,10,8,6)

Wednesday - Off

Thursday A - Triceps
Close Grip Bench press - 4 sets (12,10,8,6)
Skullcrushers - 3 sets (10,8,6 and a drop set)
Pushdowns - 4 sets (15,12,10,8 and a drop set)

Thursday B - Back
Single arm dumbell row - 3 sets (12,10,8)
Deadlifts - 4 sets (8,6,4,2) more worried about strength with this one
T-bar Rows - 4 sets (12,10,8,6)
Lat pull down - 3 sets (10,8,6 and a drop set)
Cable rows - 3 sets (10,8,6 and a drop set)

Friday - my day to do my random things. Whatever I feel like I need to work on extra

Saturday - OFF

Here is what my average diet looks like. I’ve been doing the below diet for only about 1-2 months.

8am - half a scoop of protein shake (12g protein)
8:30am - half cup of egg whites (15g protein)
10:30am - 1 1/3 cup of Kashi cereal (15g protein plus 8g for milk)
1:00pm - Lunch (usually rice, some kind of meat and veggies. approx 40-50g protein)
4:30pm - 2nd lunch (usually chicken, a small portion of pasta - 40-50g protein)
7:30pm - aminos during workout
9:00pm - 1 scoop protein shake - 24g protein
9:30 - Dinner (usually rice, some type of meat and veggies. approx 35-45g protein)
11:30pm - half scoop of protein shake with milk (20g protein)

Total of about 200+ grams of protein

What do you guys think of this? I’m hoping this diet will help me gain some muscle, but it’s starting to look like I’m just getting a bit fat now. Prior to this diet, I was eating around 160-170g of protein. Trying to resize some pics, then I’ll post. Any help is appreciated! Thanks

2

ok here are the pics, hopefully they’re not too large (or too small)

Ok, 3rd attempt at the pictures. hope this works a little better

197×513 19.9 KB

205×501 21.4 KB

381×762 53.5 KB

3

How much has your strength increased on the movements you have selected during the last year. If you weigh 180; what D.Bells do you use for your pressing? how much are you leg pressing? etc.

4

You are super blury. Might want to get that checked…

5

BlueCollar, my strength has not increased much over the last year.

For flat dumbell, I would do about 75/80/85/90 for 12/10/8/6. I might throw in 100 here and there just to test myself (maybe 2-4 reps with this). Incline I would do about 70/75/80/85. The weights will change depending on how I feel that day, and which exercise I start first.

Last year I was probably doing about 5lbs less for each work out. For example, for flat the highest I would go for reps last year is 85, this year 90.

My current 1RMs are 385 for DL, 315 for squat, and 235-240 for bench.

Last year my 1RMs were 365 for DL, 295 for squat, and still 235-240 for bench.

And yes, I’m working on trying to fix these pics

6

[quote]scmtkings4 wrote:
BlueCollar, my strength has not increased much over the last year.

For flat dumbell, I would do about 75/80/85/90 for 12/10/8/6. I might throw in 100 here and there just to test myself (maybe 2-4 reps with this). Incline I would do about 70/75/80/85. The weights will change depending on how I feel that day, and which exercise I start first.

Last year I was probably doing about 5lbs less for each work out. For example, for flat the highest I would go for reps last year is 85, this year 90.

My current 1RMs are 385 for DL, 315 for squat, and 235-240 for bench.

Last year my 1RMs were 365 for DL, 295 for squat, and still 235-240 for bench.
[/quote]

I suggest you alter your protocol. Rather than a single set pyramid approach, try a ‘block’ approach.
Using your flat d.bell press as an example:
Warm-ups
30x10
45x10
60x8
75x6
Working Sets
85x8
85x8
85x8
85x8
When you can get four sets of eight try for four sets of nine, when you can get four sets of nine, go for four sets of ten. When you can get four sets of ten go to the 90’s and start over with four sets of eight and repeat.

Varying the exercise order can be a good thing when strength increases are consistent, but a situation like yours might benefit from some structure that allows you to compare performance from one workout to another more accurately.

7

[quote]BlueCollarTr8n wrote:

[quote]scmtkings4 wrote:
BlueCollar, my strength has not increased much over the last year.
[/quote]
[…]a situation like yours might benefit from some structure that allows you to compare performance from one workout to another more accurately.
[/quote]

How long would you go without seeing a strength increase before changing protocols?

8

[quote]BlueCollarTr8n wrote:
I suggest you alter your protocol. Rather than a single set pyramid approach, try a ‘block’ approach.
Using your flat d.bell press as an example:
Warm-ups
30x10
45x10
60x8
75x6
Working Sets
85x8
85x8
85x8
85x8
When you can get four sets of eight try for four sets of nine, when you can get four sets of nine, go for four sets of ten. When you can get four sets of ten go to the 90’s and start over with four sets of eight and repeat.

Varying the exercise order can be a good thing when strength increases are consistent, but a situation like yours might benefit from some structure that allows you to compare performance from one workout to another more accurately.

[/quote]

Ok, this sounds good. Is this just to gauge my performance week over week or is this something that should actually get me stronger? If after 2 months, and I see no increase in strength, what would the possible problems be? Would it be the diet then? Speaking of which, how does my diet look? I know I did’nt really give specifics, but in general i mean.

9

[quote]LoRez wrote:

[quote]BlueCollarTr8n wrote:

[quote]scmtkings4 wrote:
BlueCollar, my strength has not increased much over the last year.
[/quote]
[…]a situation like yours might benefit from some structure that allows you to compare performance from one workout to another more accurately.
[/quote]

How long would you go without seeing a strength increase before changing protocols?[/quote]

One bad workout is probably just that day, two consecutive poor sessions and I’m concerned, three consecutive deteriorating sessions and it’s time for some type of change.

10

I would make some adjustments to your diet. Some of your meals are too small. You eat only 40 grams of protein between meals 1-3 which is 3 hours apart, then you dont get another serving until 1:00pm. I eat 40g of protein in 1 serving.

You’re also working out twice on some days, yet you’re overall cals look extremely low…which is probably why you’re having a hard time gaining both weight and strength.

That half a scoop of protein shake/12g protein is pointless. Combine meal #1 & #2 and have one real meal. I would personally replace egg whites with whole eggs WITH yolk. Try 6 whole eggs = almost 40g of protein which you were eating in 2 meals, but with more cals and healthy vitamins etc. Maybe throw in some toast or oatmeal.

Get rid of the cereal/meal #3. Here you can throw in a protein shake (no more half scoops - minimum 1 whole scoop, preferably 2)

Lunch 1 & 2 are both good.

You don’t eat from 4pm until 9pm…I would actually have the protein shake that you drink after, during the workout, then have your dinner right after your workout as your post workout meal.

11

I would make some adjustments to your diet. Some of your meals are too small. You eat only 40 grams of protein between meals 1-3 which is 3 hours apart, then you dont get another serving until 1:00pm. I eat 40g of protein in 1 serving.

You’re also working out twice on some days, yet you’re overall cals look extremely low…which is probably why you’re having a hard time gaining both weight and strength.

That half a scoop of protein shake/12g protein is pointless. Combine meal #1 & #2 and have one real meal. I would personally replace egg whites with whole eggs WITH yolk. Try 6 whole eggs = almost 40g of protein which you were eating in 2 meals, but with more cals and healthy vitamins etc. Maybe throw in some toast or oatmeal.

Get rid of the cereal/meal #3. Here you can throw in a protein shake (no more half scoops - minimum 1 whole scoop, preferably 2)

Lunch 1 & 2 are both good.

You don’t eat from 4pm until 9pm…I would actually have the protein shake that you drink after, during the workout, then have your dinner right after your workout as your post workout meal.

12

I would make some adjustments to your diet. Some of your meals are too small. You eat only 40 grams of protein between meals 1-3 which is 3 hours apart, then you dont get another serving until 1:00pm. I eat 40g of protein in 1 serving.

You’re also working out twice on some days, yet you’re overall cals look extremely low…which is probably why you’re having a hard time gaining both weight and strength.

That half a scoop of protein shake/12g protein is pointless. Combine meal #1 & #2 and have one real meal. I would personally replace egg whites with whole eggs WITH yolk. Try 6 whole eggs = almost 40g of protein which you were eating in 2 meals, but with more cals and healthy vitamins etc. Maybe throw in some toast or oatmeal.

Get rid of the cereal/meal #3. Here you can throw in a protein shake (no more half scoops - minimum 1 whole scoop, preferably 2)

Lunch 1 & 2 are both good.

You don’t eat from 4pm until 9pm…I would actually have the protein shake that you drink after, during the workout, then have your dinner right after your workout as your post workout meal.

13

[quote]BlueCollarTr8n wrote:

[quote]LoRez wrote:

[quote]BlueCollarTr8n wrote:

[quote]scmtkings4 wrote:
BlueCollar, my strength has not increased much over the last year.
[/quote]
[…]a situation like yours might benefit from some structure that allows you to compare performance from one workout to another more accurately.
[/quote]

How long would you go without seeing a strength increase before changing protocols?[/quote]

One bad workout is probably just that day, two consecutive poor sessions and I’m concerned, three consecutive deteriorating sessions and it’s time for some type of change.[/quote]

Thanks.

14

IronFreak, thanks for your advice. I did feel like my spacing between my meals did work. However, I was under the impression that you only needed approx 1 gram per pound that you weigh in order to grow. So me taking half a scoop protein and eating 6 eggs for 40 grams protein for the first meal isn’t needed? Overall im still taking in about 200g protein a day while weighing 180. Please correct me if I’m wrong, just wanted some clarification.

15

[quote]scmtkings4 wrote:

[quote]BlueCollarTr8n wrote:
I suggest you alter your protocol. Rather than a single set pyramid approach, try a ‘block’ approach.
Using your flat d.bell press as an example:
Warm-ups
30x10
45x10
60x8
75x6
Working Sets
85x8
85x8
85x8
85x8
When you can get four sets of eight try for four sets of nine, when you can get four sets of nine, go for four sets of ten. When you can get four sets of ten go to the 90’s and start over with four sets of eight and repeat.

Varying the exercise order can be a good thing when strength increases are consistent, but a situation like yours might benefit from some structure that allows you to compare performance from one workout to another more accurately.

[/quote]

Ok, this sounds good. Is this just to gauge my performance week over week or is this something that should actually get me stronger? If after 2 months, and I see no increase in strength, what would the possible problems be? Would it be the diet then? Speaking of which, how does my diet look? I know I did’nt really give specifics, but in general i mean.[/quote]

IMO…that is a regimented progression pattern, not the only approach, but a solid method. Progress is a measurable thing; it can be proved.

16

It is a minimum of 1g / lb of bodyweight. Some recommend 1.5 - 2g / lb.

If you are not gaining weight, you need to increase the calories, from somewhere. Period.

You may want to track your diet for a few days/weeks to get an idea of how much you’re truly eating. My guess is not as much as you think, which is why you’re struggling to gain weight in over a year. Alot of your meals are strictly protein, which means you’re not getting enough carbs/fat.

As far as the breakfast, I would remove the protein shake entirely. 6 eggs cooked in some coconut oil is roughly 500 cals (depending on amount of coc oil), let alone if you were to add some toast. In comparison to your 1st 2 meals, which is only 27g protein = 108 cals.

I believe you’re focusing too much on protein and not enough on overall diet. You need to track your cals for a while to be able to better gauge your overall nutrition and be able to get an idea of how much food you need to eat.

17

ok thats a good point. The 6 eggs in the morning would definitely provide more calories.

That’s true that I need more calories overall to gain weight/size. It’s just that everytime I’ve pumped up calories, I ended up gaining alot more fat than muscle. When i was at 184, my mucles looked to stay the same size, whereas I had started losing more definition which is why I was concerned my workout routine was the cause. Even though I was starting to gain some weight, I didnt look bigger, nor did I get stronger

18

[quote]scmtkings4 wrote:
ok thats a good point. The 6 eggs in the morning would definitely provide more calories.

That’s true that I need more calories overall to gain weight/size. It’s just that everytime I’ve pumped up calories, I ended up gaining alot more fat than muscle. When i was at 184, my mucles looked to stay the same size, whereas I had started losing more definition which is why I was concerned my workout routine was the cause. Even though I was starting to gain some weight, I didnt look bigger, nor did I get stronger

[/quote]
Forcefeeding weight gain most likely isn’t the answer since you already tried that and didn’t look better/get much stronger. I would recommend really getting all your lifts up, make your weight gain justified so to speak. If you gain 20lbs and your bench goes up 20-25lbs you most likely gained a good amount of fat. But if you gain 20 lbs and your bench goes up 50 (you get the point)… So maybe shoot to gain like 2-3lbs a month while really focusing on getting stronger

19

Bluecollar, what do you mean by bad workouts? You said 2 consecutive bad workouts and you’re concerned, 3 consecutive and it’s time for a change. Can you explain what you mean by bad workout/deteriorating sessions? Do you just mean your lifts getting lower and lower each time?

Ironfreak, is it okay to cook the eggs the night prior and microwave and eat it the next morning? Reason being that I’m always in a rush to get to work because I can’t get myself to wake up on time so having the eggs already cooked would save alot of time.

Mtag, yeah I’m not trying to drastically gain weight. I’m just basically trying to diagnose the root reason why I’m not gaining weight/muscle. I’m trying to find a good balance for caloric surplus. Like I stated above, I did start gaining a bit of weight without much improvement in my physique so I believe it was mainly fat. So you were right, I’m trying to avoid that

Are there any critiques of my routine/diet? My goal is to be about 185lbs 8-10% bf. My current stats are probably around 178-180lbs at around 15% (if I were to guess)

20

what sort of rest between sets are you taking?