Working out for my body type

[sc2only]

Og ago i had went serious into working out. Ate lots of clean food. Like 6-8 meals of around 600 calories. Sometimes more. Than of course a pwo shake. Well after a year of working out i gained about 10 lbs total. Strength went suuuper high bu i plateaued. Doc told me i was over training. I was working out 5-6 days a week. 45 min to and hr a day. One body part a day type thing. Now im working out 1 body part every 10 days Is there any science to what my doc says. Can my body respond better to this? Cause now im plateaued again. My split like this:
Day 1 chest
Day 2 back
:day 3 shoulders.
Legs
Arms.
All with a days break. I do abs on shoulder n arms day.

Now how can i change my routine. My str going up but my gains super slow. I eat about 3-4000 calories a day.
Take no supplements except vit b100 vit c and multi.

[sc2only]

Anyone?

[kronik420]

if your strength is increasing, than more than likely your LBM is too, just give it time..

and the more you gain, the slower your gains will be..

[sc2only]

Trying to get to 185 before i try a light test cycle but was just wondering about training etc

[copaaz]

Are you changing up your routine? Are you ALWAYS rep'n 6-8 or 8-12 or do you rep to up 20 or even 30 reps a set? You need change it up and wake your shit up so it pays attention. In the first part of your post you said you're getting 6-8 meals a day x 600 cals....that's 3600-4800 cals ed then you say it's 3-4k which is it? It should pretty consistent. If you are eating what you say your eating and your strength is going up then you're prolly over training.

[sc2only]

Well tbh i cant rly count calories where i am so it prob between 3500 and 4500 calories. Not all "clean" but i try my best to eat clean. And yeah i need to change it up more. Before was going hard for 12 reps. Now i am doing HIT and im feeling super sore now again. So thx for reply. Hope this helps me gain. Its been a struggle always.

[largerthannormal]

post your stats bro....... cant help unless you do. but if you sub 185lbs and your eating 3500 to 4500 calories you should easily be putting on 1-2 lbs per week of weight.. if your not then your lieing......... simple............ unless you expend enegry in th amounts of 4500 calories which is not anyone i know of maintainince on this site at 185 lbs.

I would head to the nutrition section. so many people guess what they are eating and have no clue. only way to know is to write it down and log it. eating is where its at... not a steroid on the planet will make you grow with out it. so before steroids you misewell take the advice and learn to eat before .......... simply it comes down to your TDEE. eat above and you grow eat below and you shrink... simple...... nothing more to it............

[sc2only]

Okay i did some digging around and imeating about 3200 calories average. Some days its more. Im not kidding its hard for me to gain weight. And its not a thyroid issue. Maybe it my body adapting. So i started HIT. Hope that helps. I mean im gainig but super slow like 1/4 lb every two weeks. I just take a lot more craps since upping my food this much.

175 lbs
Breakfast half plate egg whites, 2 pc bacon, bowl of oatmeal. 1 pancake and grapefruit.

Next meal steak or chicken cordon blue. Pasta or potatoes and banana

Next meal same.
Dinner a protein a side. Veges and another random protein source.

Than next meal repeat. Thats what i eat average. Some days its more.

I work up north in a camp and work long hours. Not much to choose from but garanteed the way i eat imthinking almost too much. Because the portions i eat are huge and sometimes i eat seconds. I do minimal cardio and i workout 5 times in 8-10 days. Usually 45 min per. If i work out 5-6 days a week my body gets progressively weaker. I can only get 7 hrs sleep max a night. My test was 12 points out of 30. Whatever that means. That just what doc said. Im 26 years old. Since ive started working out yrs ago ive gone from 145 to 175. Now i float between 175 and 177. At end of the day.
Your logic with the whole eatig tons i shud be gaining else im lying is flawed and im living proof. I eat more than the huge buff guys here and workout reletively the same. I guess ill see if i get results with HIT. As its first time i changed the type of workout in like 5 months.


Edit: i know i said i eat 6-8 meals but that including protein dhake pwo and snacks of like scoops of peanut butter n banana.

[largerthannormal]

your problem is your diet 100%

you are not living proof or a god amongst us or anytype of alien creature....

there is not thyroid problem no metabolism issue.

if you dont want help dont ask

you may think you eat huge but you dont. I eat 3x that and im not super huge.

if you dont understand terms as in TDEE or macros, you can eat all the calories you want but you wont see any physcial changes unless you learn this.

Get an excel sheet post out every meal for a week, dont beat around the bush or guess what you are and add up..

I make diets for people all the time, i know how much effort it takes to get your macro spilt per each of the body type or a version of your own modified body type.

if you want to see a a gain i would suggest post it for one week, let me or someone here see it. I will modify it slightly and you tell me if you see scale changes..

up to you.......

[largerthannormal]

Okay i did some digging around and imeating about 3200 calories average. Some days its more. Im not kidding its hard for me to gain weight. And its not a thyroid issue. Maybe it my body adapting. So i started HIT. Hope that helps. I mean im gainig but super slow like 1/4 lb every two weeks. I just take a lot more craps since upping my food this much. Your increaseing your cardio and increasing your intake, hmmmm so your adding more gas but using more gas, do you see the problem?

175 lbs
Breakfast half plate egg whites, 2 pc bacon , bowl of oatmeal. 1 pancake and grapefruit.

Next meal steak or chicken cordon blue. Pasta or potatoes and banana

to many simple carbs not in the correct macros

Next meal same.
Dinner a protein( how many calories in what serving size) a side( what is a side) . Veges and another random protein source.

Than next meal repeat. Thats what i eat average. Some days its more.

I work up north in a camp and work long hours. Not much to choose from but garanteed the way i eat imthinking almost too much.( no) Because the portions i eat are huge and sometimes i eat seconds.( so repeat repeat?) I do minimal cardio and i workout 5 times in 8-10 days. Usually 45 min per. If i work out 5-6 days a week my body gets progressively weaker. I can only get 7 hrs sleep max a night. My test was 12 points out of 30. Whatever that means. That just what doc said. Im 26 years old. Since ive started working out yrs ago ive gone from 145 to 175. Now i float between 175 and 177. At end of the day.
Your logic with the whole eatig tons i shud be gaining else im lying is flawed and im living proof.(no) I eat more than the huge buff guys here(no) and workout reletively the same(no). I guess ill see if i get results with HIT( your going to change your cardio to gain weight?). As its first time i changed the type of workout in like 5 months.


Edit: i know i said i eat 6-8 meals but that including protein dhake pwo and snacks of like scoops of peanut butter n banana.

protein fat and simple carbs.. ud be better off making this your entire diet( kidding but not really)

if you want help lemme know bro some of your food choices are okay wed just need to move them around add a few and take out the bad ones

[sc2only]

I can only eat at certain time (5 times usually) unless i sneak in some pb or something. Next time in camp ill write down what im eating every day and post it. And what is this talk about cardio. Im doing the HIT that dorian yates does. Your right my macros are probably off but i know i get about 40g of protein minimum a meal. Well breakfast probably 40-50 than rest of meals prob around 60. As i eat a lot of chicken beef and lamb. I eat probably 3 cups cooked eggs yolks removed for breakfast. Than tons of chicken or beef each meal after. Probably why im crapping a lot. yeah i should cut out pancakes though for sure. And prob the pbj sandwiches. Ill post what i ate today for shits n giggles. Cause its relatively the same every day:

Breakfast: about cup and half meatlovers scrambled eggs and same amnt egg whites. Bowl of oat meal. Teo tblsp of pb. Grapefruit and half cup beans

Next meal:
Chicken cordon blue (guessing around 250g of meat)
2 cups of tortellini
Gr beans
2 tbsp pb

Next meal same except 4 chicken legs and 1.5 cups mashed potatoe.

Next meal: about 300g roast beef minimum. 2 scoops mashed potatoes. Green beans. 2 dry ribs

Next meal EXACTly the same as above. Like i said gotta eat what they prrovide so when i go back for second dinner it gonna be the same.

Pwo i drink a shake with 50g protein.

Than before bed i eat pb and banana. About 2 tbsp pb.

Feels like thats a lot for my size considerin im over full each meal.

I did standard 5 body parts a week in 10 days for a few sets and 10-12 reps.

Recently started yates HIT training. ( 6-8 reps to failure than assist 2-4 reps) and only one working set per workout.

Unless i took pictures of course you wont believe how much i eat. I can bet my moms life i get enough protein. I just dont know about my other macros. Maybe too much carbs. But this camp doesnt have brown rice otherwise thatd be my carb and its filling.

Ps i do eat more than my buddy who is probably 240 ripped. Every meal i eat is bigger than his. But he eats one more meal than me cause he sleeps only 6 hrs a night. Hes also on the juice. Just eats less per meal buy one more meal.

[sc2only]

Some days on steak night the next day i eat a big steak each daytime meal opposed to chicken. And same with on roast beef nigh i eat lots next day but still with pasta rice or potatoes. My doc said i over train but my buddies train more than me. Eat less and have decent gains. When i tried worki. Out every day eentually my body got exausted every day So hense my change in schedule. I have also tried taking days off after bigger days. Ie: back and legs. But was same.

[copaaz]

Let me put this into perspective for you son. I eat 15lbs of chicken per week. That's pre-cooked mind you. I will sub in some cod or sirloin tip on occasion to mix it up a little. I eat 35 cups of pasta a week (cooked), tbsp of olive oil on my pasta, 3.5 dozen eggs a week, 14 servings of Grits a week (2 servings every morning), 21 slices of whole wheat bread a week, 3 protein shakes a day (after waking, post WO, and before retiring). And I throw in vegies when I can. Flax seed oil upon retiring in my shake. I'm at around 3800 cals a day, 7 days a week and I DON'T miss a meal, ever! My macros are pretty tight around 40,40,20. I spend 2 hours twice a week cooking my chicken usually on Sunday night and either Wednesday or Thursday night and knock it all out at one time. It's a lifestyle, you have to choose to not **** this up. I'm 280lbs, 20% BF. 6'2