Please Scroll Down to See Forums Below Been hitting the home gym for about 4 months now. seem to hit the infamous plateau!! what to get bigger and gain around 10 lbs of mass. any suggestions. im 5' 10" 180lb. been hitting the supersets 5 days/week. Cardio 3 times/wk. plenty of protein and clean diet as well! Thanks for any help!
This is killin' me!!!
- Thread starter cgrig
- Start date
monday. back
tuesday. chest
wed. legs
thurs. shoulders
friday. Bi's/Tri's
Abs m/w/f
cardio 3-4 X's/wk ... HIIT once or twice /week
each day hit 3-4 different exercises per body group. diet consists of egg whites oatmeal, protein shakes throughout the day (around 3), chicken, tuna, some steak,
protein bars, every vegetable imaginable, fish, salad, eggs. not much fat in my cooking. i use the 0 cal. spray. no fried foods at all, no fast food other than subway occasionally. i do love cheese. its my friend.lol
tuesday. chest
wed. legs
thurs. shoulders
friday. Bi's/Tri's
Abs m/w/f
cardio 3-4 X's/wk ... HIIT once or twice /week
each day hit 3-4 different exercises per body group. diet consists of egg whites oatmeal, protein shakes throughout the day (around 3), chicken, tuna, some steak,
protein bars, every vegetable imaginable, fish, salad, eggs. not much fat in my cooking. i use the 0 cal. spray. no fried foods at all, no fast food other than subway occasionally. i do love cheese. its my friend.lol
thebigoz
Active member
If you're trying to put on size, I would drop the cardio.
Your routine is definitely a beginner routine, but then again you have only been training for 4 months. I don't know if you would be ready for a 5x5 or something similar.
To me, I would say there are two problems:
1) You are doing too much cardio.
2) You aren't eating correctly/enough.
I would suggest a diet with similar macro breakdowns:
Protein/Carbs/Fat
40/35/25
I would target an intake of roughly 250-300g of protein per day. If you're natty, this is definitely enough at your weight. 300 would even be pushing it.
Keep in mind - FATS ARE YOUR FRIEND in many ways. If you aren't taking in enough fats/carbs, you are going to be in a catabolic state of sorts. You want to be using those fats/carbs that you intake as an energy source.
This to me looks like a classic case of going for the illustrious 'lean gains' without putting on any fat. When staying natty, it's not going to happen...well...not in any short-medium time frame.
Focus on bulking or cutting, not both. Bulk up to above your target weight, then cut the BF% back down.
Putting on 10lbs natty won't be super easy, but if you have genetics on your side (AKA you're not a hard gainer), then you should be able to do it within a couple of months. This is only if you train hard and your diet is in check.
Your routine is definitely a beginner routine, but then again you have only been training for 4 months. I don't know if you would be ready for a 5x5 or something similar.
To me, I would say there are two problems:
1) You are doing too much cardio.
2) You aren't eating correctly/enough.
I would suggest a diet with similar macro breakdowns:
Protein/Carbs/Fat
40/35/25
I would target an intake of roughly 250-300g of protein per day. If you're natty, this is definitely enough at your weight. 300 would even be pushing it.
Keep in mind - FATS ARE YOUR FRIEND in many ways. If you aren't taking in enough fats/carbs, you are going to be in a catabolic state of sorts. You want to be using those fats/carbs that you intake as an energy source.
This to me looks like a classic case of going for the illustrious 'lean gains' without putting on any fat. When staying natty, it's not going to happen...well...not in any short-medium time frame.
Focus on bulking or cutting, not both. Bulk up to above your target weight, then cut the BF% back down.
Putting on 10lbs natty won't be super easy, but if you have genetics on your side (AKA you're not a hard gainer), then you should be able to do it within a couple of months. This is only if you train hard and your diet is in check.
so in other words eat like crazy but just eat the right kinds of food??? also no cardio at all? im assuming eating like this and not doin any cardio i will definitely gain the weight. then i will use all the stored up weight for accumilating the mass i'm desiring, right? and sorry but you are right definitely a beginner as in your words!!!! is my current training more similar to a cutting type of program?? What would it need to look like for bulking? thanks for the help
Try to think of it this way. As far as your body/metabolism is concerned, building muscle and losing fat are diametrically oppositional tasks. It is virtually impossible to gain muscle when working at a caloric deficit or equilibrium. The best you can really hope for is muscle maintenance. You need a slight surplus (I believe the number needs to be about 500 calories a day) to gain muscle. Ideally, you won't be gaining outrageous amounts of extra fat.
B
Big_BK
Guest
After the first few months the "beginner gains" seem to dissapear. I remember when i first started i was putting on 10-15lbs a month the first few months then one month i think i put on like 3-5 and was all upset and wondering what i was doing wrong. Over time gains are much harder to achieve, try cutting the cardio down and increasing your calories.
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