Hey everyone,
This is my very first post on Bodybuilding and I must say that i'm excited to be here. Up until this point, I've taken my training quite seriously over the last 6 months and thought it was time to get on here and take my training to the next level. Really looking forward to learning from everyone and seeing how I can fine tune my nutrition and workouts to reach my goals.
Before I start with my question, i'd like to try and make one thing clear. 2018 was an extremely negative time for me. I went through a lot of growth and personal issues with family health and set backs. Nothing new and nothing that no one else has gone through already or isn't going through now but I took to the gym to better my health and break through some of the limitations I have set myself up with over the last few years. The reason I am saying this is because I have made a promise to myself to make 2019 my year. I've failed numerous times at maintaining this resolution as I have set it as a resolution for many years so if you are going to start my 2019 off with rude, obnoxious posts, or reply with information to tell me to search the forums, please refrain. As mentioned I've taken my training quite seriously over the last 6 months so have done quite a bit of searching already and have yet to find the correct answers i'm looking for.
Thanks in advance for your understanding and hope everyone is having happy new year! I wish you all the success in 2019 and hope we all reach our goals.
So here it goes....
I started training again back at the end of June. I've trained many times before but was never really consistent with my training regiment or my nutritional plan. When I started to take things seriously 6 months ago, I really wanted to meet my goals and sculpt the body of my dreams. I was determined and from that determination came some pretty good results (I think).
At the end of June, I weight just over 130 lbs. I was skinny, and had some definition but I was lacking that bulk in muslce which screams "God" like. I wanted to be stronger, more agile, and lets be honest, for my body to look like the God's us Greeks have come to worship in story books. Fast forward to today, and after weighting myself I am now fluctuating at around 146-150lbs. I'm pretty sure that most of my gains have been muscle as I haven't really gotten fat, although I do have to shed the body fat off at some point to get the definition i'm looking for. Problem is, I want to gain to around 160-165 before shedding the fat.
Here is my problem. I'm pretty sure I hit a plateau and that my diet probably isn't on point. I think i'm eating fairly well but I just can't seem to keep the gains coming. The last month has felt like a waste in the gym and I got a little discouraged so, I took the last week and half off for the holidays to restructure.
Current nutrition as of Dec 31 2018 MyFitnessPal data:
Calories: 2459
Macros: 225g Carbohydrates / 82g Fat / 217g of Protein
Meal 1 between 6:30 - 7:30 am
- 2 scoops GNC Whey Protein
- 1 cup strawberries
- 2 tblsp Natural Peanut Butter
- 2 cups Almond Milk
- 1 Banana
Meal 2 between 9:30 - 10:30 am
- about 1 cup of oats
- 2-3 tblsp of 0 or 2% oikos greek yogurt
- about a cup of blueberries
Meal 3 between 12:30 - 1:30 pm
- 2 dempsters wholewheat tortilla wraps
- 8 oz of chicken breast
- 1/2 of a bell pepper
Meal 4 between 3 - 4 pm (pre workout)
- Slow Cooker Beef Stew (Google Slow Cooker Beef Stew by Buchko on All Recipes for details)
*** I make half of what the recipe calls for and it makes about 4 servings so not sure how many caloires/protein/etc. i'm getting).
Pre Workout
- Rivalus - Powder Burn 2.0 Intense Pre-Workout Powder
- GNC Pro Performance Creatine Monohydrate
Post Workout
- 2 scoops GNC Whey Protein
- Water
As mentioned, I have noticed some gains since i'm not fluctuating around 146-150lbs and can see much better definition in my gains. People have even complimented me but I'm having trouble pushing past this mark and getting to my goal of 160-165 before cutting.
Problems:
- I don't have a very good kitchen to cook in.
- I don't have a whole lot of time to meal prep and my budget is king of small
- I find it hard to eat a lot of food. 3000 Calories makes me feel like i'm over eating and I feel like i'm forcing myself to eat just to meet the calorie intake I need.
My question is, what is the best diet to reach my goal yet is easy enough to prep quickly and efficiently? I want to get past this plateau but I feel like i'm missing something and that my time over the last month has been wasted in the gym since I haven't noticed any further gains. I have noticed my strength has gone up though. I'm now benching close to my body weight and the weights I once thought were heavy are definitely much lighter.
I'm currently workong on a 4 day split:
Monday - Chest/Triceps
Tuesday - Back/Biceps
Wed - OFF
Thursday - Shoulders/Chest
Friday - Legs
I usually do abs every workout at the end.
This is my very first post on Bodybuilding and I must say that i'm excited to be here. Up until this point, I've taken my training quite seriously over the last 6 months and thought it was time to get on here and take my training to the next level. Really looking forward to learning from everyone and seeing how I can fine tune my nutrition and workouts to reach my goals.
Before I start with my question, i'd like to try and make one thing clear. 2018 was an extremely negative time for me. I went through a lot of growth and personal issues with family health and set backs. Nothing new and nothing that no one else has gone through already or isn't going through now but I took to the gym to better my health and break through some of the limitations I have set myself up with over the last few years. The reason I am saying this is because I have made a promise to myself to make 2019 my year. I've failed numerous times at maintaining this resolution as I have set it as a resolution for many years so if you are going to start my 2019 off with rude, obnoxious posts, or reply with information to tell me to search the forums, please refrain. As mentioned I've taken my training quite seriously over the last 6 months so have done quite a bit of searching already and have yet to find the correct answers i'm looking for.
Thanks in advance for your understanding and hope everyone is having happy new year! I wish you all the success in 2019 and hope we all reach our goals.
So here it goes....
I started training again back at the end of June. I've trained many times before but was never really consistent with my training regiment or my nutritional plan. When I started to take things seriously 6 months ago, I really wanted to meet my goals and sculpt the body of my dreams. I was determined and from that determination came some pretty good results (I think).
At the end of June, I weight just over 130 lbs. I was skinny, and had some definition but I was lacking that bulk in muslce which screams "God" like. I wanted to be stronger, more agile, and lets be honest, for my body to look like the God's us Greeks have come to worship in story books. Fast forward to today, and after weighting myself I am now fluctuating at around 146-150lbs. I'm pretty sure that most of my gains have been muscle as I haven't really gotten fat, although I do have to shed the body fat off at some point to get the definition i'm looking for. Problem is, I want to gain to around 160-165 before shedding the fat.
Here is my problem. I'm pretty sure I hit a plateau and that my diet probably isn't on point. I think i'm eating fairly well but I just can't seem to keep the gains coming. The last month has felt like a waste in the gym and I got a little discouraged so, I took the last week and half off for the holidays to restructure.
Current nutrition as of Dec 31 2018 MyFitnessPal data:
Calories: 2459
Macros: 225g Carbohydrates / 82g Fat / 217g of Protein
Meal 1 between 6:30 - 7:30 am
- 2 scoops GNC Whey Protein
- 1 cup strawberries
- 2 tblsp Natural Peanut Butter
- 2 cups Almond Milk
- 1 Banana
Meal 2 between 9:30 - 10:30 am
- about 1 cup of oats
- 2-3 tblsp of 0 or 2% oikos greek yogurt
- about a cup of blueberries
Meal 3 between 12:30 - 1:30 pm
- 2 dempsters wholewheat tortilla wraps
- 8 oz of chicken breast
- 1/2 of a bell pepper
Meal 4 between 3 - 4 pm (pre workout)
- Slow Cooker Beef Stew (Google Slow Cooker Beef Stew by Buchko on All Recipes for details)
*** I make half of what the recipe calls for and it makes about 4 servings so not sure how many caloires/protein/etc. i'm getting).
Pre Workout
- Rivalus - Powder Burn 2.0 Intense Pre-Workout Powder
- GNC Pro Performance Creatine Monohydrate
Post Workout
- 2 scoops GNC Whey Protein
- Water
As mentioned, I have noticed some gains since i'm not fluctuating around 146-150lbs and can see much better definition in my gains. People have even complimented me but I'm having trouble pushing past this mark and getting to my goal of 160-165 before cutting.
Problems:
- I don't have a very good kitchen to cook in.
- I don't have a whole lot of time to meal prep and my budget is king of small
- I find it hard to eat a lot of food. 3000 Calories makes me feel like i'm over eating and I feel like i'm forcing myself to eat just to meet the calorie intake I need.
My question is, what is the best diet to reach my goal yet is easy enough to prep quickly and efficiently? I want to get past this plateau but I feel like i'm missing something and that my time over the last month has been wasted in the gym since I haven't noticed any further gains. I have noticed my strength has gone up though. I'm now benching close to my body weight and the weights I once thought were heavy are definitely much lighter.
I'm currently workong on a 4 day split:
Monday - Chest/Triceps
Tuesday - Back/Biceps
Wed - OFF
Thursday - Shoulders/Chest
Friday - Legs
I usually do abs every workout at the end.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RuyoWz
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