Help a poor guy!

[Superstar]

Hey everyone, ok so here is my problem....i have now been training for a good 10 or 11 years went from being about 165 to 195/200. I know i can get bigger but damn i dont think i have grown an inch over the past few years.....my training consists of one body part per day plus abs, 3 different excersices x 6 to 8 reps . Now maybe my training needs adjusting, please suggest.

Nutrition wise....well its pretty boring so please help out , i think that this i were i lack....

Breakfast
Protein shake mixed with oatmeal (7:30)
4 egg whites one yellow (930)
Sandwhich with cold cuts and shake (1130)
gym 1200

Lunch
usualy left over food or i tend to buy somthing, i try to focus on as much lean and high protein possible. (1pm)
small can of tuna and sometimes a shake as well.(3pm)

Dinner
this usualy consists of a meats (steak, Chicken Breast....with a patato or brown rice...)
and last will be another shake before bed sometimes i have with with Oatmeal again.......

this is defenitely not the best but its as good as i could do while working and all so what i need is suggestions on what else i should try doing or changing. Please speak freely i will take all advise.

Cheers all and thanks in advance to everyone.

[FUZO]

Re: Help a poor guy!

WELL AFTER THE GYM YOU NEED TO TAKE IN SOME FAST ACTIONG CARBS THEN GO HOME AND EAT A MEAL

[Scalleywag]

Re: Help a poor guy!

Also, switch up your program if you have been training like that for 10-11 years. It can be as simple as varying the reps and the pace of the exercise if you just like training one part each day. Go to 12 reps and use about a 4 second negative on each rep for the next month or two and see where that gets you.

Sounds like your body has gotten used to the program and you need to shock it some way.

[daved150]

Re: Help a poor guy!

yep...training could be stale and with nutrition you need to remember, you not 165 no more...you wanna be 210, eat like your 210. i didnt see a count, but i go for 350-400 grams protiene a day. i always very my carbs, but tend to grab most in morning, then some simple carbs (80-100grms) right after training (i train in the evening, so thats about it for the carbs that day), carbs are funny for me, so i wing it...cut back if fat going out of control, pour on when i want more weight (like now!!) try changing up your training...scalley had good suggestions. it also can be as simple and switching up the order of what bodypart you train on what day!!

[BigDawg]

Re: Help a poor guy!

bump, ur protein is way too low bro. like dave said. i take in 1 to 1.5 grams of protein for every pound of bodyweight i have. if i want to gain more musle i need to eat more protein and train my a$$ off. as far as the weights. how intense are those three sets per bodypart? you can handle a few more sets and exercises per bodypart if you're just training that bodypart once per week and only 1 bodypart per day. make those sets intense. you need to tear down the muscle completely in the gym and then rest it and feed it until next bout of war in they gym for that part. sleep is vital too. try upping the intensity, upping the protein and see if that helps.

[dixiechick]

Re: Help a poor guy!

Once again, I agree with the others.... the biggest problem is not enough food. You want to grow... you've got to eat. Not just anything. The right kinds of foods including more protein.

[Superstar]

Re: Help a poor guy!

my training is pretty good i would say but ya i guess i could chnga it anything for improvement now. Can someone suggest something...i want to make this a goal, you guys can track and encourage me i think its what i need...lol have been training for to long now with no partner and i think its getting to me now....im 31 and i only want to go up.

Food wise, i dont knwo what else to eat or bring to work im bored of my day routine but its fast and easy also affordable . any suggestions on that side of things....i can only see me taking more shakes but i know food is better so i rather that.

Ok guys im willing to take measurements, pics and chalenge myself!!! if yoiu guys want to help i would love to have a before and after pic, i always wanted to do that let me be the guinea pig!! lol

Thanks for the advise guys i apreciate alot.

[ultimate1]

Re: Help a poor guy!

Don't just eat 3 main meals IMO. Keep getting food into you every 2 or 3 hours. You are probly a hard gainer as I am. Push protein into your body by shakes etc. Your meals should be packed with cals. I go as high as 4000 cals a day when trying to gain that 10 pounds. Just do a search online for "4000 cal diets". A ton will come up, choose what you want to eat and go for it. Now for the training, the body don't take long to react to training. I change my program up every 6 weeks. It may only be reps or sets, but it will make a difference. Don't lift the same weight (percent) every time with the same reps. I do heavy for awhile, then switch for a month to say a pyramid type (10 reps, 8, 6,4,2 adding weight). Then I will do a periodization type, usually for cutting or maintaining. But it is a must to change it up, as well as your diet. Good luck buddy.

[Doink the clown]

Re: Help a poor guy!

IMO:
1.for a while switch to some Westside Barbell methods using 5 reps max instead of their recommended 1 rep max's. Read up you'll see
2.Quit eating like a bodybuilder and start getting up earlier and chowing. I train gals that eat more than that,not to sound like a smartass bro, you gotta change things up.

[Superstar]

Re: Help a poor guy!

ok sounds good....i will add more shakes through the day wich is basicly all i can do with worka and all. Never heard of the westside Barbell but will read up on it for sure thanks Doink.

[kite]

Re: Help a poor guy!

Here's a link to Joe DeFranco's site. He has a series of "Westside For Skinny Bastards" articles that will help you out tremendously. http://www.defrancostraining.com/articles/articles.htm

[Stout1]

Re: Help a poor guy!

ONe body part per day? How many days a week you train?

[snickers1]

Re: Help a poor guy!

Hey everyone, ok so here is my problem....i have now been training for a good 10 or 11 years went from being about 165 to 195/200. I know i can get bigger but damn i dont think i have grown an inch over the past few years.....my training consists of one body part per day plus abs, 3 different excersices x 6 to 8 reps . Now maybe my training needs adjusting, please suggest.

Nutrition wise....well its pretty boring so please help out , i think that this i were i lack....

Breakfast
Protein shake mixed with oatmeal (7:30)
4 egg whites one yellow (930)
Sandwhich with cold cuts and shake (1130)
gym 1200

Lunch
usualy left over food or i tend to buy somthing, i try to focus on as much lean and high protein possible. (1pm)
small can of tuna and sometimes a shake as well.(3pm)

Dinner
this usualy consists of a meats (steak, Chicken Breast....with a patato or brown rice...)
and last will be another shake before bed sometimes i have with with Oatmeal again.......

this is defenitely not the best but its as good as i could do while working and all so what i need is suggestions on what else i should try doing or changing. Please speak freely i will take all advise.

Cheers all and thanks in advance to everyone.

first change up your routine some like continue to do one body part a day but change the order ie Monday chest, Tues legs, wed shoulders, Thur back , Fri arms...

morning maybe first a whole food meal like your eggs and oatmeal then at 930 drink a shake
1130 chicken breast and white rice
now your nice full have plenty carbs to hold you over during your work out at noon.

after gym like fuzo said shake and fast acting carbs try getting cito carb to mix into your shake it's cheap and has no flavor so it wont make you shake taste any different


for lunch of you buy ..buy something healthy chicken burito without all the junk on it like sour cream or steak you know what is healthy and what isn't
of you make your own food then keep it simple steak or chicken white rice and brocoli and ground beaf and rice with potato or what ever


after lunch like at 3 maybe tuna or oatmeal and shake is fine

for dinner make sure you eat enough 6 oz of steak or chicken breast rice
ground beef or fish ... mix it up don't the same alway you will get bored very fast and end up hateing your meals

before bed a whey protein shake

hope this helps

[bowbow]

Re: Help a poor guy!

The bigest problem I see is you have no post workout nutrition. You need whey protein and fast acting carbs right after your done, very important.
Your at a weight now where your not getting enough calories to keep growing, You really need more whole foods as shakes don't add many calories. You mix up your own by putting some peanut butter, oats,flax oil, things like that will help add calories and be easy to take to work.
And like others have said change your routine some. If you've been training consistently for a long period of time simply taking a week off to fully recover can be very benificial.

[daved150]

Re: Help a poor guy!

casin protien before bed...throw a handful of almonds on top of it and you'll digest it slower leaving you more anabolic while sleeping...
shyt....i need to start doing some of the things i know!! good shyt!! you guys are good too