Platued Out. Help!

S

Smoke420

0
I've been weight training for one year and seven monthes now. I started at 155lbs, and now I'm up to 168lbs, and I've been at this weight for the past six monthes, and I can't seem to gain anymore. I work one muscle group every day combined with Abs, and I change my workouts every six weeks, yet I cannot seem to get to the next level. Having recentely graduated college, I'm stuck with huge school loan payments, so my budget is small for food. My diet consists of the following

Meal 1, 9:30am: Bowl of Cheerio's Multigrain cereal w/skim milk

Then I go workout. After I work out I drink a 32oz Poweraid

Meal 2, 11:30am: Turkey Sandwich with two slices of wheat bread, two tablespoons of mirical whip light, and four slices of 94% fat free hormel deli style turkey, oh and black pepper. Also and english muffin with peanut butter.

Snack, 3:00pm: Single serving of Gardeddo's Snack Mix

Meal 3, 5:30: Subway, Footlong Roasted Chicken on Parmesean Oragano bread, NO CHEESE, w/ lettace, tomato's, a little mayo, salt and pepper, and a little oil.

Meal 4, 11:00pm: Healthy Chioice Frozen Meal of some kind, Same sandwich as in meal 2, another english muffin with peanut butter, maybe two. Basically, I frieken pig out at night when I get home from work, yet I never gain a pound.

Any advice or critisism would be greatly appreciated. I'd like to be up to 180 by next summer.
 
If you are young (under 35) and healthy and have a low body fat level (<10-12%), the best way to gain weight diet wise is to inrease your protein and fat intake. This may be controversial, but it works well for individuals that have naturally lean body types. The only drawback is it MAY increase your serum cholesteral level, which is not necessarily bad for individuals under 35 who exercise vigorously on a daily basis, and therefor have high good cholesterol (>60).
Change your breakfast to eggs and canadian bacon or ham. Eat more red meat at other meals. Try a poor mans protein shake (2 raw eggs blended with 12 oz of whole milk). It is inexpensive, but be sure to use only eggs with no cracks in the shell and wash the outside of the eggshell with a disinfectant before cracking them open as most eggs have at least trace amounts of Salmonela on the shells. Many bodybuilders actually drink oils, like olive oil, flax seed oil, etc, by the pint to get more fat and calories into their diet when they are trying to add muscle mass.
 
Sorry, I forgot some important information

I'm 22 years old, and my body fat is low. I have a muscular build, I just want to be bigger. Unfortunately, I do smoke cigarettes fairly heavily and I smoke marijuana on a daily basis. Can either of these habits affect my muscle building ability?
 
Well, they will certainly not help your workout as your body won't be able to get as much oxygen as it otherwise would - since your lungs won't function optimally. Quitting both of those habits would probably do more for your workout than anything else that you could do.

And how do you psych yourself up for a workout after a joint? I bet you would work out much harder and better if both of those habits were stopped - for O2 and motivation reasons.
 
As far as the oxygen thing goes, you may be right. But I don't really have trouble breathing. I can do a 45 minute jog on the treadmill, no problem. But your right, I might not be getting as much oxygen as I should. And you asked how I psych myself for a workout after a joint. Well, I don't. I don't work out high. I usually only smoke pot at night, when I get off work. It's not like an all day thing, but it is a daily thing. I know I should quit, simply for health reasons, but I figure I'm in my party years of life, and I might as well enjoy it before I'm too old to have fun, you know, with more responsibility. But i will quit eventually. Sorry for blabbing, but I don't feel these habits are effecting the intensity of my workouts. I work out hard. I have the results to show it. I was just asking how to tone up a little more
 
You say you are training one body part per day. How many days a week are you training? If you are only training each body part once a week, it is definitely not enough for you to continue getting results. The current guideline is that each body part must be trained AT LEAST 2 times per week. Also, you must play around with your sets and reps. Remember that weight-training goes in phases, anatomical adaptation (or muscular endurance) to muscle hypertrophy to muscle strength to power. There are sets/reps guidelines for each phase, however there are different methods of training that will stress your muscles differently than the classic 2 to 3 sets of 8-12 reps, for example. If you are unsure of exactly how to proceed with your training, continue to seek the services of a personal trainer until you have gained more knowledge on lifting. Remember, once you have been training for quite some time, it becomes more and more difficult to get results.
:)
 
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