[Skunky0608]

Hit a platue for bout a month now, I'm not inexperienced in lifting or ne thing, i change my routine every 6 weeks, eat mad meals, protein atleast 3 a day. I wrk out twice a day also, don't believe i'm over training. juss lookin for some suggestions. theres other stuff i tried but i cant post them right now gotta get ready for school n then wrk. ne advise would be good.

Thanks dudes

[Freak]

Please post your diet, training, and stats and we can go from there.

[Skunky0608]

wake up at 5, take whey protein iso, wait bout an hr take my super pump, go to gym lift, come back round 9 eat oatmeal and another shake n pack my 3 chicken breasts for the day, come home wrk out again with another shake n more chicken with rice and steam veggies and then casesin before bed.

I supplement creatin and super pump and whey.

5'8 185 during hockey season bout 200 +- off.

Don't know maxes never max out

Sry if its not that in depth don't really keep track of that stuff, juss in my head and i do it from there, im thinking my platue might be cause of finals coming up and juss been doing a shit ton of studying and maybe not focusing as hard?? but im always up for new shit or ideas n suggestions.

thanks bro

[chrispghmuscle]

Well from what you wrote, you need complex carbs with your whey pre workout and simple carbs with your whey post workout..


complex carbs, sweet potatoes, or oatmeal 1 hour pre workout

Simple carbs, white bread, white rice, plain rice cake post workout to spike your inslin.

[Shwitt88]

cosign^
you definitly need carbs like chris posted.

as far as changing up your routine every 6 weeks, do you just change the excercises you do or do you also change up weight/reps, rest periods, etc.?

IMO 2 a days is over training, depending on what you do...

[Skunky0608]

i forgot 2 say im inlove with PB&J and pack like 5 of those with my chicken and mow those like candy during the day...im pretty sure i get alot of carbs from the amount of oatmeal i eat in the morn, my PBJ's and my veggies. gotta love em...as for my routine, new exercises differnt weights and reps, the wrks, u name it...never do the same thing always trying to do new routines n shit.....its gotta be school thats messing me up no? i weigh i 192 right now juss weighed myself after i got done runnin, gained 1 lbs. in a month....i dunno i wana hit 215 by end of summer but lean mass ...what am i doin wrong?

thanks bros

[Shwitt88]

your carbs should look something like this

25% first thing in the morning
20% preworkout
25% post workout
30% spread throughout the day

obviously youll probably modify it some for your schedule since you workout first thing in the morning.

also, again, like chris said, get your complex carbs before you workout, oatmeal would be good here. post workout, get high GI carbs for an insulin spike, white rice, white bread is good for this. about an hour after that eat another meal with complex carbs and how ever much protien you need for that meal.

get about 6-8 meals a day. if your pbj and chicken are the best you can do w/ school and all then stick id say stick with that. id recommend using whole wheat bread for your sandwiches. I know exams can kick your ass, theyre kickin mine right now, just do your best to keep up with your diet and workout schedule.

im no nutrition expert but this is what ive gathered since being a member of the dungeon. im pretty sure all the info i just gave you is accurate but someone might get on here and correct me.

[Shwitt88]

also, i didnt see that you are takin a multi vitamin. also flaxseed oil pills or fish oil pills are great for part of your supplement stack.

[Skunky0608]

bout the multi vit...i dont liketakin em, think they r a waste of money because of the research ive done on eating all the red meats and veggies...ect, seems 2 me that its just a waste of money to bu em cause u get all of em from food. its just an opinion. use 2 take em before i did the research on them. just an opinion i dunno i could be wrong but with all the info id gathered from nutrition and digestion of it juss seems like i should save my moneyfor somthing else

thanks again for the help though dudes, ne one have ne insance wrk outs 2 try maybe? yes school is kickin my ass n that could be a mjor factor, but i got 2 weeks left n i gotta pull through it so im lookin for new shit 2 do over the summer, the arnold encyclo. has some good stuff but im lookin for some stuff so i dont have to wrk out twice 2 be able 2 feel ike i dont have 2 wrk out so much. i train super hard. i love it but im not satisfied with it aftter. soo i train again later, that and because of college sports, ,y trainer is a dumb ass n is just in it for the moneyi blieve, doesnt do shit for me, he wrk outs suck ass, feel like they r for girls tryin 2 loose weight lol, but ne hoo, hook me up ne one?