New training program help needed.

[AAden]

Hello all, It's clear I'm doing something wrong, My gains have just stopped even after switching up my routine.

I'm 5,7 149lbs.

I workout 6 dayas a week

day1
chest shoulders and triceps

chest
5 sets of flat benchpress
3 sets on incline dumbells press

shoulders
3 sets of shoulder press
3 sets of shoulder raises

triceps
3 sets of close grip bench press
3 sets of cable pull downs or dips.

Day2
Back
4 sets of pullups
3 sets of dumbell rows

5 sets of corestrength back machine
4 sets of shrugs

Biceps
3 sets of dumbell curls
3 sets of barbell curls

day 3
legs

5 sets of leg press
3 sets of lunges

7 sets of leg curls

5 sets of calves.

I do about about 20 minutes of cardio 3 times a week and work in abs when I can.

My goals are to put on about 5 more pounds of muscle.

I do have specific weight per exercise goals but there not that far away.

My diets preety good I get 110 grams of protien a day and I sleep around 8 hours as well.

I drink alot of water.

I take a protien supplament.

Any idea whats wrong here

 

[AAden]

I should mention sets are between 6-10 reps

I get about 72 hours rest beforeing working the same muscle group.

 

[SouthernLord]

You're undereating. Post up your daily diet broken down meal per meal. I eat 110 grams of protein in a sitting.

 

[the_alcatraz]

here's what you're doing wrong from what i see:

training 6 days a week - overtraining
doing shoulders and chest and tri on the same day - overtraining

im sure you're not eating enough with all this volume

 

[AAden]

Well I don't exactly write down my daily diet but it goes like this.


Breakfast might be a peice of toast with butter.

I have a glass of grape juice with creatine before my workout.

Directly after workout. I consume a serving of body fortress protein.

My meals consist
of eggs ham chicken breast rice nuts Milk.

Subway sandwhiches chipotle.


I get 80-110 grams of protien a day.


If I eat any more I'll be putting on some fat.

 

[AAden]

here's what you're doing wrong from what i see:

training 6 days a week - overtraining
doing shoulders and chest and tri on the same day - overtraining

im sure you're not eating enough with all this volume

Why is doing chest shoulders and triceps over training I though those muscles went together?

 

[ExtraMile]

Well I don't exactly write down my daily diet but it goes like this.


Breakfast might be a peice of toast with butter.

I have a glass of grape juice with creatine before my workout.

Directly after workout. I consume a serving of body fortress protein.

My meals consist
of eggs ham chicken breast rice nuts Milk.

Subway sandwhiches chipotle.


I get 80-110 grams of protien a day.


If I eat any more I'll be putting on some fat.

Bro Im 14 and on days when I have diet on track Ill have up to 100g of protein before lunchtime. Aim for 1.3-2g of protein per pound of bodyweight. For example I might eat this:
Upon Waking:
1 scoop whey - 30g protein
30g carbs from sports drink
Green Tea Extract
Caffeine
Breakfast:
4 Scrambled Eggs - 28g of protein
2 slices toast - 7g protein
3 wheatabix with milk - 8g protein
1 scoop whey - 30g of protein

 

[SouthernLord]

Well I don't exactly write down my daily diet but it goes like this.


Breakfast might be a peice of toast with butter.

I have a glass of grape juice with creatine before my workout.

Directly after workout. I consume a serving of body fortress protein.

My meals consist
of eggs ham chicken breast rice nuts Milk.

Subway sandwhiches chipotle.


I get 80-110 grams of protien a day.


If I eat any more I'll be putting on some fat.

If you continue to eat like this you will stay small and weak. It's your choice. You need lean protein with every meal. At least 200 grams a day. You should be taking in about the same amount of carbs as protein and around 100 grams of fat. What exactly are your goals here? You weren't very clear.

 

[AAden]

I just want to gain 5 punds of muscle.

I seem to be stuck

 

[ExtraMile]

yes well to get you out of bein stuck, you need to eat more, otherwise you will stay stuck.

 

[SaiBoT]

I just want to gain 5 punds of muscle.

I seem to be stuck

Seems to me you are afraid of the food, so take it slowly. Right now you need two small changes and you work up from there. Your breakfast definitely needs protein and slow digesting carbs(whole eggs and oatmeal maybe) because upon waking your body is scream for it, not for fast carbs or butter! That was the first measure, second one it would be getting that creatine shake as post workout, because that's when you need the creatine and fast carbs, afterward you can have your protein shake and a full meal. See how it goes from those changes and if you need more to get those 5lbs of muscle .