[CNovaJason]

I don't know what it is...I train hard, eat right and am on a bulk, BUT I see no change in my body since the last time I took pictures which was a year and a half ago. It's like I reach a plateau of which I cannot breach. Anyway, comment away..........

[miggitymags]

post your stats, diet, and split.. and be honest.

we'll try and figure it out..

[danp100]

my best advice to you sir is to up your intensity in your workouts or completely revise what you are doing so that you can bust thru that plateau.

on your pics, here's what i see:
you have good definition in your arms both bi and tri.
your shoulder and chest tell me you've been working them hard
your traps and back need more work, especially in the width (more chins or wide grip lat pull downs or reverse grip pll downs)
legs the right shows more definition so it must be your dominate leg, focus on pushing more with the left leg and you need to add more sweep. when doing the leg press bring your feet in to within 6" of each other and point the toes straight up.

your phsyique does show me that you are doing some work, keep it up. if you need help with training routines just hit me up. all the best bro.

[Big MuMbO jUmBo]

i would highly suggest a cut.....only reason is because you have some fat that is covering up muscles....if you drop some fat you may notice more muscle and might be happier with what you have achieved just my opinion though

[CNovaJason]

Gentleman,

Thank you for your honest opinion. Here is my training routine and diet:

6'2", 214lbs Ectomorph Phenotype

Diet: Meal 1: 4 Egg whites
1 Scoop Whey Protein Powder
2 Whole Eggs
1 Cup Oatmeal (What could I substitue for this?) Hate Oatmeal

Meal 2: 8oz. Lean Ground Beef
3/4 Cup Brown Rice
1 Cup Broccoli
1T Extra Virgin Olive Oil Added Post Cooking

Meal 3:PreWorkoutMeal: 1 Scoop Whey Protein Powder
1 Scoop Casein Protein Powder (What can I sub. here?) Don't have it
1 Apple or Banana
1/2 Cup Oatmeal
2 Teaspoons Flax Seeds (What can I sub. here?) Again, don't have it

Meal 4:PostWorkoutMeal:1 Scoop Whey Protein Powder
1 Scoop Casein Protein Powder
1 Apple or Banana
1/2 Cup Oatmeal
2 Teaspoons Flax Seeds

Meal 5: 6oz Chicken Breast
1 Sweet Potato
1 Cup Broccoli
1 oz Blanched Almonds? Never heard of them, are regular Almonds ok?

Meal 6: (Pre-Bed) 1 Cup Fat Free Cottage Cheese (What can I sub. here?)
1 Cup Celery Sticks (What can I sub. here?)
2 Tablespoon All Natural Peanut Butter

Total Cals= 3865kCal 110g Fat 375gCarbs 330gProtein

Split:

Monday- Chest 3 x 6-8 Reps Incline Dumbell Press
3 x 6-8 Reps Incline Bench BB Press
3 x 6-8 Reps Incline Flyes
(Focusing on filling in the upper chest b/c of broad chest)

Tuesday-Back (used to be legs) 3 x 6-8 Reps Seated Rows
3 x 6-8 Reps Lat PullDown to Front
3 x 6-8 Reps DeadLifts
3 x 6-8 Reps Close Grip PullDowns

Wed-OFF

Thursday-Legs 3 x 6-8 Reps Back Squats
3 x 6-8 Reps Leg Extensions
3 x 6-8 Reps Leg Curls
3 x 10-15 Reps Calf Raises

Friday-Shoulders 3 x 6-8 Reps Overhead DB Press
3 x 6-8 Reps Lateral Raises
3 x 6-8 Reps Rear Delt Raises
3 x 6-8 Reps Seated Military Press


Saturday-Arms Bis 3 x 6-8 Reps Cambered bar curls
3 x 6-8 Reps DB Hammer Curls
3 x 6-8 Reps Preacher DB Isolated Curls

Tris 3 x 6-8 Reps Rope Pulldowns
3 x 6-8 Reps Overhead Extensions
3 x 6-8 Reps Kickbacks

Sun-OFF

Since I am bulking I haven't been doing cardio. Guess I should throw it in at the least twice a week on off days doing HIIT.

[moorey]

[QUOTE=CNovaJason;669595]I don't know what it is...I train hard, eat right and am on a bulk, BUT I see no change in my body since the last time I took pictures which was a year and a half ago. It's like I reach a plateau of which I cannot breach. Anyway, comment away..........[/QUOTE

One of the body's major primal drives is survival, the body always seeks adaption. Bodybuilding is low on its priority list because we no longer are hunter gatherers and there is no need for massive muscle.Therefore we have to continuously find a way of forcing the body to re-adapt and therefore grow.
This is done by changing the stimulus through diet, exercise methods and type of exercise.
Are you varying the speed, angles, reps, exercises and intensity? Or you cycling the intensity? First thing I would say is to take a week off, examine your diet using the information on here, design a new routne and then come back at 50% and step it up over the weeks to 100%. When your body adapts again, change things around again.

[danp100]

jim, as always a quality post bro.

changes i would change:
meal 1 instead of oats try banana and yogurt a few times during the week for a change.

meal 3 make it chicken or tuna. don't do the casein protein until bed time.

post work out meal make it 2 scoops of whey protein. again don't do the casein protein until bed time.

for your workouts try super setting and adding cardio in 3x during the week of at least 30 min per session. this will up your intensity and give you extra calorie burn for weight loss.

[CNovaJason]

Danp100,

You stated supersetting. I have tried that before, but haven't in a long time. How do you suggest supersetting say chest, or back. Also what about arms? Should I do same muscle groups or alternate bi then tri?

Thanks guys, this really means a lot to me. I have been down in the dumps lately about the way I have been looking with all the hard training I do. By the way, I am joining a gym and will have more quality gym equipment soon so I can do leg presses, hack squats, and be able to hit each muscle from different angles.

[danp100]

supersetting for chest:
a press movement with a fly
incline db press with incline flyes

for back
pull downs (wide grip, reverse, close grip - cable row bar) with stiff arm pull down
actually any combination would work - cable row with stiff arm pull down - reverse grip pull down with cable row - bent over bb rows with pull downs.

for arms:
the push - pull method does work which i have done and like.
or you can do them on the same muscle group - ez curl bar with hammer curls - skull crushers with v-bar pushdowns.

[moorey]

Originally Posted by CNovaJason

Danp100,

You stated supersetting. I have tried that before, but haven't in a long time. How do you suggest supersetting say chest, or back. Also what about arms? Should I do same muscle groups or alternate bi then tri?

Thanks guys, this really means a lot to me. I have been down in the dumps lately about the way I have been looking with all the hard training I do. By the way, I am joining a gym and will have more quality gym equipment soon so I can do leg presses, hack squats, and be able to hit each muscle from different angles.

Am I right in saying you train at home now? well if this is the case, youll notice improvement straight away with the equipment, but also if it is a decent gym, the atmosphere will drive your intensity through the roof!

[T.O]

Good point Moorey.Yeah I think a little cardio will make a big difference as well. You can still do a little cardio on a bulk. I know I need to because I gain weight very easily. Unless you have a very fast metabolism it should help.

[miggitymags]

looks like Dan and Jim got you covered.. well done guys! its funny how little things start coming out - such as training at home - and how a bunch of little tweaks may lead to big gains...

i also had a question about your diet. is that your current diet or the diet you've used in the past or the diet you are going to use? i guess i'm a little confused by the "need a sub. for this" or the "don't have it" stuff you posted in your diet.. it seems as though you are going to use this diet - but may not have in the past - which could explain the lack of results?? am i making any sense? lol.

but i 100% agree with the others - sounds like you need to up the intensity and mix in some HIIT cardio. i love supersets for intensity - great suggestion, dan..

good luck man! get the motivation going and you'll be good!

EDIT: Once you get in to a gym - try and hook up with a lifting partner. Just another person to keep you motivated and pushing limits!

[CNovaJason]

Yeah the diet I posted is the one I'm on now. I had forgot to remove the "what can I sub here" deals from there. I subbed in bananas, or other things like regular almonds, or pecans, things like that. Anyway, yeah the gym should be a big help. So intensity is going to be supersetting? One week on intensity one week off, or just feel it out? I'm trying to keep my rep range where it's at to get a good growth spurt because before I was doing the pyarmid style which I didn't like......going from 10 to 8 to 6 to 4. Anyway thanks guys, I really feel better about this now. I love this place.


You ever notice you feel great after a workout, look in the mirror feel good and then take pics and you're like, um, uh, ok this is really bad..??

[miggitymags]

supersetting is just a suggestion for intensity.. it is by no means the only option.

i think your diet looks good - so focusing on finding a split that works for you is going to be the key.. i would suggestion periodizing your workouts.. 2-4 weeks at 10-12 rep range, 2-4 weeks at 8-10, 2 to 4 weeks at 4-7, unload for a week, repeat. mixing it up is key for growth..

[CNovaJason]

I'll try supersetting tonight with legs. After a set of squats, then a set of extensions, after a set of lunges then leg curls. Thanks for the tips guys, I cannot wait to join this gym.

[chrispghmuscle]

Good job Dan & Jim.. well covered.. As well as everyone else's comments

[Kaboom]

Yep great advice here.Like always from our SENIOR members hahahaha! j/k guys
Get your diet on track and boost your intensity!

[chrispghmuscle]

Originally Posted by Kaboom

Yep great advice here.Like always from our SENIOR members hahahaha! j/k guys
Get your diet on track and boost your intensity!

ROFLMAO...nice on Tony....

[danp100]

new rule in the geezer club, no Tony. hahahah j/k

[Kaboom]

Im still trying to decide if i want in or not haha

[danp100]

ooohh you want in to this social club my friend. its the bomb. where did i get that from. hahaha

[luke7750]

Originally Posted by CNovaJason

I don't know what it is...I train hard, eat right and am on a bulk, BUT I see no change in my body since the last time I took pictures which was a year and a half ago. It's like I reach a plateau of which I cannot breach. Anyway, comment away..........

Hey bro don't be down man. BB is a long process and patience is a virtue. I am going thru a plateau right now. It is hard to break out of them but once you do you will make great gains. Trust the guys here on this forum they are very well educated from personal experience. Just don't give up bro we will all help ya the best we can. I'm sure you will be making some serious gains. Stay positive bro

[Demon Knight]

The three Ps of bodybuilding:

Patience - It takes time, years of it, especially for a natural bodybuilder and/or genetically non-gifted individual.

Persistence - It's easy to keep at it when things are going well but there will be moments when you are at a low (plateau, start of intensity cycle, injured). Persist.

Progress - The king. If you are lifting the same weights now as you did last year, then it really doesn't matter how "perfect" your nutrition/rest/training regime is, you are not getting bigger and stronger.

[james69]

would definetly step up chest routine more sets . swith from flat to incline keep ur muscles guessing sometimes the same workouts get stale.great luck bro......................................FTW