Muscle growth/defination

jamesraymond · 03-13-2008, 01:02 PM

No matter how much I seem to work out I do not see any defination coming through or muscle growth. My strength is great though. Why could this be? Does it have to do with diet? I am on a good diet with lots of cardio. How long should it take for muscles to grow and see some defination.

I weigh 180lbs do not know BF%...I work out 3 times a week and do extensive plyometrics and cardio 3 times a week. I am also cutting down to 160lb

Any advice/and answers tot he question above would be appreciated

**Kaboom** · 03-13-2008, 01:08 PM

maybe you are doing to much cardio that could hender growth of the muscles.Most likely though its your diet if you arent leaning out either.

jamesraymond · 03-13-2008, 01:15 PM

Quote:

Originally Posted by Kaboom

maybe you are doing to much cardio that could hender growth of the muscles.Most likely though its your diet if you arent leaning out either.

Well Im leaning out and everything and I can feel the strength going up. The reason I do so much cardio is I need my stamina up for the fights I am in so we make sure my cardio is top notch. I have my cardio and lifting days seperate..I never do them the same day.

this is my diet:

Meal 1
Oats
4oz Turkey
1 egg 2 egg white
Iss HGH AM

Meal 2
3/4 wheat pasta
4oz chicken
2 cups spinach salad

meal 3
3/4 pasta
4oz chicken
2tbsp peanut butter
1 cup broccoli

meal 4
3/4 cup pasta
4oz turkey
2 cups spinach salad
muscle milk

work out

meal 5
4oz turkey
muscle milk
2 cups spinach salad
2 tbsp peanut butter

Meal 6
1 egg 2 egg white
2tbsp peanut butter
4 oz turkey
2 cups broccoli

totals
calories - 3350
fat - 66
carb - 208
Protein - 307

davegillis · 03-13-2008, 03:22 PM

how much cardio are you doing?

jamesraymond · 03-13-2008, 03:42 PM

Quote:

Originally Posted by davegillis

how much cardio are you doing?

I do MMA trainging 3 days a week...this is what it consists of

1 hr - of plyometrics
45 min - boxing and stand up
45 min - BJJ and wrestling
30 min sparring

**moorey** · 03-13-2008, 04:01 PM

Quote:

Originally Posted by jamesraymond

I do MMA trainging 3 days a week...this is what it consists of

1 hr - of plyometrics
45 min - boxing and stand up
45 min - BJJ and wrestling
30 min sparring

James your diet seems reasonable, but do you have a high carb day to keep the metabolism high? Your cardio seems high intensity and could be eating into muscle mass. I utilise a low to med intensity cardio which you could employ using the cycle or stepper, this is just one approach out of many and maybe you need to employ " muscle confusion techniques "training and cardio to make your body re-adjust.

jamesraymond · 03-13-2008, 04:04 PM

Quote:

Originally Posted by moorey

James your diet seems reasonable, but do you have a high carb day to keep the metabolism high? Your cardio seems high intensity and could be eating into muscle mass. I utilise a low to med intensity cardio which you could employ using the cycle or stepper, this is just one approach out of many and maybe you need to employ " muscle confusion techniques "training and cardio to make your body re-adjust.

What day of the week should I have a high carb day? Should it be on my day off? How would I go about the muscle confusin techniques? What does that consits of?

jamesraymond · 03-13-2008, 04:05 PM

Sorry for all the questions I am new to the muscle building thing...I used to be 250lbs fat and im 5'9" and a year later I was down to 170 now I am back up to 180 and cutting more but I want to get at least muscle defination

**moorey** · 03-13-2008, 04:19 PM

Quote:

Originally Posted by jamesraymond

What day of the week should I have a high carb day? Should it be on my day off? How would I go about the muscle confusin techniques? What does that consits of?

eveybody is different but my idea is to have a high carb day once a week, if your using 200 carbs go upto 500 carbs and this will keep the metabolism high. Muscle confusion is where we employ different exercises, or different angles, different speeds for reps or group different muscle groups together. I see you are a fighter so keep the cardio you do but add something different and this will stop the body finding its own status quo. Its the same with anything the body's prime objective is survival and it always seaks to adjust to stimulus, so once it attains this, we need to look at ways of forcing it to re-adapt

crazytomie · 03-15-2008, 03:27 AM

Might be a good idea to get a fat test done. That way you can cross off fat level of the possaiblites of why you have no defination and focus on growing muscle. Maybe might be an idea to increase the rep's you are doing to help with toneing. Just an idea :) Good luck!

O.T moorey you really seem to know wat your talking about mate.