Getting over a Plateau

[JoeStoTn]

I'm looking to gain and retain a good 5-8lbs.
I'm 28
158-160lbs
5'10
10-12% bf.

Over the past 6 month's I cut down from 186lbs to 158. I've been trying to gain more muscle mass as lean as possible. My diet was been following the clean bulking diet from this forum (I forget the author) roughly 3300 cal per day. I've been doing this for more than 5 weeks and I will slide up to 160 and back down to 158.
My workouts I feel like have plateaued as well. I'm struggling to move up in weight in my squats past 335, bench press past 265, dead lifts past 360 etc.. I have not tried any supplements outside of my whey protein and multi-vitamin. The diet alone has cost a lot and i didn't want to throw any more cash out the window.

My diet has been:
6am : 7 egg whites
1c oatmeal plain

9am: 1.5 scoop whey protein
apple,banana or berries

11am: 8oz Chicken
3/4c brown rice

2pm: 4-6oz Tuna/Chicken
1/2c raw green veggies

4-5pm: pwo 1.5 whey protein

6pm: Chicken/Lean beef
Tons of greens/spinach

9pm: 1scoop protein/fat free yogurt (sometimes)

1-1.5 gallons of water a day.
I'm also lactose intolerant so I take in hardly any dairy if I can help it.
What am I messing up here? I feel like I'm wasting my time and money and I'm getting frustrated. Thanks in advance guys

Joseph

[Klimax]

I'm looking to gain and retain a good 5-8lbs.
I'm 28
158-160lbs
5'10
10-12% bf.

Over the past 6 month's I cut down from 186lbs to 158. I've been trying to gain more muscle mass as lean as possible. My diet was been following the clean bulking diet from this forum (I forget the author) roughly 3300 cal per day. I've been doing this for more than 5 weeks and I will slide up to 160 and back down to 158.
My workouts I feel like have plateaued as well. I'm struggling to move up in weight in my squats past 335, bench press past 265, dead lifts past 360 etc.. I have not tried any supplements outside of my whey protein and multi-vitamin. The diet alone has cost a lot and i didn't want to throw any more cash out the window.

My diet has been:
6am : 7 egg whites
1c oatmeal plain

9am: 1.5 scoop whey protein
apple,banana or berries Go for solid food

11am: 8oz Chicken
3/4c brown rice Add efas

2pm: 4-6oz Tuna/Chicken
1/2c raw green veggies Add efas

4-5pm: pwo 1.5 whey protein Add oats

6pm: Chicken/Lean beef
Tons of greens/spinach Add efas

9pm: 1scoop protein/fat free yogurt (sometimes) Go for beef and avocado

1-1.5 gallons of water a day.
I'm also lactose intolerant so I take in hardly any dairy if I can help it.
What am I messing up here? I feel like I'm wasting my time and money and I'm getting frustrated. Thanks in advance guys

Joseph

Some suggestions...

[jamyjamjr]

we need a bmr/tdee...

[JoeStoTn]

My Bmr is 1750 roughly and my TDEE is around 2810. I've been trying to stay 400-500 calories a day above that number. It really seems like food just goes through me like water does. I feel like this is the strongest I've been and in the best shape, but I can't seem to move forward anymore.. Idea's?? thanks so much

[jamyjamjr]

how long has it been you've been working out without a break? (except for the regular day offs that you will have)

in other words.. how long have you been sticking to a reg. workout schedule without taking somehting like 7-10 days off?

[JoeStoTn]

I took off about 5 days a few weeks back. other than that It's probably been months. I have been hitting it really hard since January of this year. My job is pretty physical for a good 50 hours a week then life and training on top.. Over training maybe?

[jamyjamjr]

i wouldn't say for sure...

we're gonna have to experiment...

go ahead and add 300 calories to your diet every week untill you start gaining weight again,..

[jamyjamjr]

I'm looking to gain and retain a good 5-8lbs.
I'm 28
158-160lbs
5'10
10-12% bf.

Over the past 6 month's I cut down from 186lbs to 158. I've been trying to gain more muscle mass as lean as possible. My diet was been following the clean bulking diet from this forum (I forget the author) roughly 3300 cal per day. I've been doing this for more than 5 weeks and I will slide up to 160 and back down to 158.
My workouts I feel like have plateaued as well. I'm struggling to move up in weight in my squats past 335, bench press past 265, dead lifts past 360 etc.. I have not tried any supplements outside of my whey protein and multi-vitamin. The diet alone has cost a lot and i didn't want to throw any more cash out the window.

My diet has been:
6am : 7 egg whites
1c oatmeal plain

9am: 1.5 scoop whey protein
apple,banana or berries
all great fruit choices.. is this pwo? if not omit for real food
11am: 8oz Chicken
3/4c brown rice

2pm: 4-6oz Tuna/Chicken
1/2c raw green veggies

4-5pm: pwo 1.5 whey protein
add a white bagel or fruit here

6pm: Chicken/Lean beef
Tons of greens/spinach

9pm: 1scoop protein/fat free yogurt (sometimes)
drop the yogurt, you have 2 choices here, 1. a lean beef with efas 2. casein shake with efas.. either way, you have to omit this
1-1.5 gallons of water a day.
I'm also lactose intolerant so I take in hardly any dairy if I can help it.
What am I messing up here? I feel like I'm wasting my time and money and I'm getting frustrated. Thanks in advance guys

Joseph

your not commited enough to real food.. it's okay to eat more, especially a guy at your bf.. your pretty sizable as is

[JoeStoTn]

Jamy thanks for the pointers and info! I'm gonna try that and I'll report back.. I've been missing more beef in my life too.... will be nice eating that more than just chicken like I have been primarily.. I like the idea of this experiment and not jumping on all sorts of "super suppliments" and I'm a bit scared of a cycle to be honest.. Thanks again

[jamyjamjr]

Jamy thanks for the pointers and info! I'm gonna try that and I'll report back.. I've been missing more beef in my life too.... will be nice eating that more than just chicken like I have been primarily.. I like the idea of this experiment and not jumping on all sorts of "super suppliments" and I'm a bit scared of a cycle to be honest.. Thanks again

your natty??

[JoeStoTn]

natty?? I'm not all up to speed on all the acronyms in here just yet...

[jamyjamjr]

youve never done cycle?

[JoeStoTn]

Nope.. I've never done much of anything as far as supplements go outside of protein. Is that bad?

[jamyjamjr]

Nope.. I've never done much of anything as far as supplements go outside of protein. Is that bad?

actually it's impressive.. you've put on a decent amount of size for someone natty.. well done

ill tell ya, after we fix your diet you would be primed for a cycle..

[JoeStoTn]

I've gone back and forth on pursuing a cycle. Mostly I have been overwhelmed with the amount of options and weighing the odds of side effects. But with the amount of work I have expelled and I'm not seeing the gains I want, I'm really considering it. I just have absolutely no idea where to start and honestly it's a bit intimidating to try that out on myself, if that makes sense.
Is there a cycle that is semi-mild? I'm not looking for 15+ pounds right now but who knows. Thanks again

[jamyjamjr]

I've gone back and forth on pursuing a cycle. Mostly I have been overwhelmed with the amount of options and weighing the odds of side effects. But with the amount of work I have expelled and I'm not seeing the gains I want, I'm really considering it. I just have absolutely no idea where to start and honestly it's a bit intimidating to try that out on myself, if that makes sense.
Is there a cycle that is semi-mild? I'm not looking for 15+ pounds right now but who knows. Thanks again

well, u got a problem with 2 injections a week??

[JoeStoTn]

I wouldn't for see having an issue with it. Just not sure what to use? I've been reading up on here and it seems that there is so many different opinions on what to start with and I have no idea how I will react in a positive or negative way.

[jamyjamjr]

you gotta run it smart bro...

i would just run test 3 at 500mg for 12 weeks.. that would give you a clean 20lbs after pct if you do it right.. you'd look like an animal..

[jamyjamjr]

and of course you would need anc drugs like nolva and clomid on hand..

[Critical Mass]

A safe cycle would be 6 weeks of test p 100mg eod.

[jamyjamjr]

A safe cycle would be 6 weeks of test p 100mg eod.

beginners dont like ed or eod injections..

btw prop should be injected ed..

test e is more the sufficient in a n00b cycle..

[JoeStoTn]

I hate asking, but what is an ed or eod? Sorry for being naive on this.. How prone would side's like gyno be to happening with that cycle?

Is Nolva and Clomid an otc drug?

[jamyjamjr]

a guy with your bf would have far less chance of sides then someone with +15% bf.. this is why we tell people to lean out before doing gear...

everyone is diff... but if you have nolva and clomid on hand you can combat the situation by paying attention to warning signs.. ie sensetive nipples/bloating due to water retention..


nolva and clomid can easily be bought online at research labs like the one that's advertised on top of this forum....

ed- every day injections
eod- every other day
e3d- every third day..

[JoeStoTn]

ah that makes sense. Thanks for the clarifications. Now I know that I'm not supposes do ask where to get gear, but another n00b question.. are their different brands of gear? is it pretty much like most other drugs that are out w/multiple labs that produce the same stuff?

[jamyjamjr]

yea, u have your pharmacy human grade, vet grade, and then underground lab grade..

it's hit and miss unless you get a source check...

[JoeStoTn]

ah ok. I'll need 45 posts before i can do a source check and a time period isn't it?

[Critical Mass]

I wonder how you will look with aas. I need to take aas to look like you. No homo.

[jamyjamjr]

ah ok. I'll need 45 posts before i can do a source check and a time period isn't it?

pm me... u need 25 for that

[JoeStoTn]

I wonder how you will look with aas. I need to take aas to look like you. No homo.

haha.. I definitely don't put it on like I did when I was younger. Had I known what I do now ( still learning a lot ) just in lifting I could have done so much better earlier on.

Jamy, thanks a bunch for all the help, you've explained a lot that I was really out of the loop on. I know you all in here probably here these same questions everyday and it's bound to get annoying, so I appreciate it!

[jamyjamjr]

haha.. I definitely don't put it on like I did when I was younger. Had I known what I do now ( still learning a lot ) just in lifting I could have done so much better earlier on.

Jamy, thanks a bunch for all the help, you've explained a lot that I was really out of the loop on. I know you all in here probably here these same questions everyday and it's bound to get annoying, so I appreciate it!

any time bro..

[PC650]

damn you look awesome for being natty, good job bro. alot of people look like you after a couple cycles lol keep it up. after a cycle your gonna be a monster

[JoeStoTn]

Thanks bud. It's been a lot of work and I really want to keep it up. It's definitely nice to be lighter than I was last year and stronger and look better.

Jamy, I was wondering. What is the difference between test e and test p? I'm assuming the test=testosterone? just didn't know what the diff between the 2 were.. that and is it a big deal if it's an oral drug rather than stick type? I'm not hugely fond of needles... <sissy i know..

[jamyjamjr]

Thanks bud. It's been a lot of work and I really want to keep it up. It's definitely nice to be lighter than I was last year and stronger and look better.

Jamy, I was wondering. What is the difference between test e and test p? I'm assuming the test=testosterone? just didn't know what the diff between the 2 were.. that and is it a big deal if it's an oral drug rather than stick type? I'm not hugely fond of needles... <sissy i know..

you cant get oral test e or test p.. the e and the p are the first letters of the name of the ester that's connected to the test..


for example test e has the enantate oil connected to testosterone and takes much longer to break down, giving it a half life of 3.5 days while test p which is test proponate is when test is connected to a diff oil called proponate.. prop has a half life of 2 days if im not mistaken


this why test e is two injections a week while test p is every other day injections..

they're both the same thing, test is test, it's just the oils are diff..

[JoeStoTn]

Ahh makes sense. Thanks for clearing that up. Is it reasonable to run a cycle for 6-8 weeks rather than 12? As much as I would love to really maximize the potential and the work I would be putting in. I'm also thinking about how much time I can for sure dedicate in hard training.

[jamyjamjr]

minimum 8 weeks with prop would be fine.. i personally wont run under 10 weeks though...

[FireGuy]

Not to get everyone off track here too far but...your stated goal was to gain 5-8lbs of muscle. This is VERY attainable with basic diet and training modifications. Kinda surprised to see so many people suggesting compound use for someone who obviously has zero knowledge of such, especially in the diet section.

I am not getting on anyones case but if the OP had stated he wanted to run a cycle to gain 5-8 lbs we would be all be screaming diet and training diet and training.

Also, J3, maybe it was a typo but in post 21 you corrected Omna stating Prop should be injected every day not every other day then say in post 33 Prop is every other day. Like I said, probably a typo but being the OP is obviously brand new to this dont want him to get confused.

[jamyjamjr]

Not to get everyone off track here too far but...your stated goal was to gain 5-8lbs of muscle. This is VERY attainable with basic diet and training modifications. Kinda surprised to see so many people suggesting compound use for someone who obviously has zero knowledge of such, especially in the diet section.

I am not getting on anyones case but if the OP had stated he wanted to run a cycle to gain 5-8 lbs we would be all be screaming diet and training diet and training.
ur right, i got a little carried away, but you have to admit he's doing something right.. furthermore, i was thinkin about adding 20-25lbs to him and making him a monster after the critique

Also, J3, maybe it was a typo but in post 21 you corrected Omna stating Prop should be injected every day not every other day then say in post 33 Prop is every other day. Like I said, probably a typo but being the OP is obviously brand new to this dont want him to get confused.
no typo, just wasn't clear about what i wrote... ideally you want to shoot ed, the minimum accepted is eod

good eye fire... i'd lose my head if you weren't here to put it back on once ina while..

[JoeStoTn]

I also tend to get carried away myself doing this. And also a side note, for at least the last 2 months I have never weighed in over 160.5 I have weighed in now at 161.2 and 161.4 yesterday and today. Picking up the extra calories I can really feel a difference when I do lift. I'm not feeling nearly as drained.

I take it bulking I should never really feel hungry throughout the day right? at 3000-3300 I get hungry frequently, and moving it up around 35 to 3600 not as much, but I still feel it coming on. Almost like the more I eat, the hungrier I get.

I think I want to try to keep up the bulking diet for at least the next month to see where I get, and revisit running a cycle then after evaluating the outcome.
what do you think?

[jamyjamjr]

i think that would be perfect..