Not seeing much improvements.

[killerasp]

My goal is to loose weight and build up my saggy body.

For the last 4 months, my routine has been the following:

30-45min of free weights
20-30mins of cardio (running or stationary bike)

Diet:
Breakfast: Protien Shake + Cereal + Fruit
Lunch: Sandwich
Snak: Protien Shake + fruit
Dinner: Chicken and some pasta with red sauce

I would mix it up with a salad with my dinner once in a while.

I think ive hit a plateau. Ive definitley lost weight. I went from a size 40 waist to a size 36. Ive bulked up my muscles. But im still in the 200lb area.

But now it seems like i havent been loosing weight and not being able to lifting anything heavier than what im normally doing with out much pain and effort.

do you have any ideas?

 

[enkai]

take a week off...let your other factors such as CNS, tendons and things catch up, up your protein intake, post your training scheduele, eat six small meals, conssisting mostly protein and good fat, and low carb, have a carb meal before working out, and upon waking up, and use carbs such as dextrose post workout so you can stabilize your glucose levels, its very hard for the body to loose fat and to build muscle at the same time, but it can be done.

 

[FlyGuy]

Take a week off. Then...

But now it seems like i havent been loosing weight and not being able to lifting anything heavier than what im normally doing with out much pain and effort.

I'm still somewhat new to this but from EVERYTHING I've read (here or elsewhere) - without much pain or effort you won't get bigger. End of story. You have to push your muscles to the point of complete fatigue or you are not stimulating them to grow. 3 sets with 6-8 reps using free weights for every muscle group, doing multiple exercises per muscle group seems to be the advice that everyone gives out. The last rep of the set should push your muscles to the point that you cannot lift anymore without assistance (which is why a spotter is so handy...)

Read the cutting up and bulking up posts and consider trying the High Intensity Training cardio, as well as modifying your diet a bit.

 

[Tiggis]

Well your working out like a dip****..

Stop doing cardio and weights on the same day..

In fact stop cardio completely..

Do you want to gain muscle or lose fat.. it allmost impossible to do both at once.. so pick one..

Do weights 5 days a week different muscle group each day rest sat, sun,... Eat plenty of chicken, tuna, no fried foods, no colas.. no sugar..

Go here for detailed help...


Go here

 

[enkai]

Re: Well your working out like a dip****..

Originally posted by Tiggis
Stop doing cardio and weights on the same day..

In fact stop cardio completely..

Do you want to gain muscle or lose fat.. it allmost impossible to do both at once.. so pick one..

Do weights 5 days a week different muscle group each day rest sat, sun,... Eat plenty of chicken, tuna, no fried foods, no colas.. no sugar..

Go here for detailed help...


Go here

I think that any more then 4 days a week of weight training is not very productive, the point is to see the least amount it takes to stimulate the growth, not maximum....5 days a week would leave him/her in mostly overtraining because of the central nervous system...it wouldn't be able to recover much since you're firing it up everyday. Don't train more then 1 hour a session, anymore will cause coristiol levels to rise, coristol is the hormone in the body that makes you go catabolic...and testostorone levels start to drop, also check your post workout nutrition such as 100G of dextrose and 50G of whey protein is ideal, because untill you stabilize your blood sugar your body wont build muscle, so the best way to do is by post workout shake...O and eat GOOD FATs, cell membrane is composed of lipids, which are fats..so without good fats in your diet, cells can not divide in order to create new muscle cells, and without the fats can not create the membrane which is the cell wall

 

[Gangster Of Love]

I have a few suggestions for you:

1) As mentioned above, take a week off. Don't worry about gaining weight, or falling behind, etc. You've hit a plateu. Rest, re-charge the batteries, you will be glad you did when you return.

2) Change your workout program. Your body functions like a thermostat, it always wants to remain stable at a balance, doesn't like change. It has adapted to your "Routine." Try things different, get creative. Make sure you are working your legs. Don't be what we call an "Arms-Only Bodybuilder".

3) How much food are you eating? How many calories? There is a difference between eating healthy and eating right (for your goal). Equally important, how much food are you eating at once. Eat a meal/snack every 3-4 hours. I would recomend you have a meal replacement drink instead of a protein shake.

4) Get plenty of sleep and rest. Your body changes during rest.

5) Seek help from an expert. If you can't seem to improve anymore, there are several things that you must change. If you can afford it, hire a trainer for a few sessions. Very well worth the investment. I know most of us guys think we know what we must do. Avoid falling into the "I Know" Club. These pro's make a living out consistently helping people get the results you are seeking.

Feel free to email me if you have any specific questions.