Plateauing

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posted by dspablo

I am 20 years old, turning 21 in a couple months and have been training naturally for 4 years now. I am 6'2" about 182 and 12-14% bf. I have been that height weight and bf% for about 2 years now no matter how many calories, g of protein, or lifting I do I can seem to gain any size. I have been consuming as much as 4500-5000 calories/day with about 100 g of protien from meat and about 75 g of protien from shakes. I try to keep my fat intake pretty low because I want to stay relatively lean and even become more lean if possible. Shakes are the only thing I have ever taken and I was wondering if there is good beginners cycle I could go on to try and push myself past this plateau. I should also mention that my weights have risen in the past six months about 5% across the board, but that was not noticed in my body comp., weight, or size. Help me if you can.

posted by illsniggles

you should bump up your clean carbs and protein -- youll gain weight.

your my age, still kinda young for gear.

posted by John H

you sound like your in almost exactly my position about 6 months ago. im the same age as you and im 6'4 and now im 215, but for the longest time i hovered at between 190-200. it took a while for me to realize that even though you might think youre eating enough, youre usually not. you need to eat until its uncomfortable, all day and every day. not just eating anything of course. you should try to get 2g of protien per pound of body wieght as well. the key to gaining weight isnt in supplements, its in food and dedication. that said, you sound like you're doing a pretty good job. good luck

posted by AMERFOOTBALL

i wanna know how you took in 5k cals with only 175g protein? what did you eat? Im taking in over 300 grams on 2200 cals...

posted by Smallguy

bro you need to post exactly what youre eating cause you problabyt are not eating enough as other's have said

your other problem is wanting ot stay "relatively lean" you ca;nt be affriad to add a bit of fat to bulk

posted by dspablo

Well, its been about a year since I was eating that much so I don't know exactly what I was eating. I was eating a lot of sandwiches and probably had a high carb intake due to that. However, I was eating five meals a day, breakfast was usually around 5-6 eggs and toast, mid morning meal was usually two sandwiches with a shake, lunch was salad with chicken or steak or something, mid afternoon same as mid morn, dinner was chicken or fish with rice and a vegetable, and toward bedtime I would have a bowl of cottage cheese and Ice Cream or something. Now i have cut back my intake somwhat because I was eating all of that and some other stuff throughout the day. Since I cut back, I have not lost weight or mass so I stayed with this since it was more comfortable than the eating i was doing. I don't mind putting on some fat to bulk, but i would like to stay below about 17% bodyfat so that I can cut again pretty easily. I know I need to increase my protein but is there a whole lot else I can do?

posted by illsniggles

Figure our a specific diet and try to stick to it, then post it as detailed as you can, thatll help.

Your gonna wanna a few hundred (clean) carbs and at least 1.5g protein per pound to grow -- and whats your routine like?

posted by dspablo

I can come up with a diet that follows your suggestions, that's no problem. My routine is 4 days a week, chest and shoulders one day, legs abs and cardio the next, a day of rest, then back and arms, then cardio abs and legs again. I usually walk about 7 miles a day at school as well. So I will try to come up with a more strict diet plan and cram in a lot more protien it sounds like that should help a lot.

posted by Dex

you need more carbs if youre doing that much walking and cardio

posted by dspablo

So, in general you all suggest that I up both my carbs (preferably clean) due to all the walking and protien for muscle growth. That sounds good, I can easily accomplish that, I'll post back and let you all know how that works out in a few weeks. I appreciate the help

posted by Dex

when i was playin sports i always ate bagels before games/practices

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