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Thread: Hitting a plateau?

  1. #1
    Join Date
    May 2011
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    2

    Hitting a plateau?

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    Hi all,

    I've recently adopted a primal diet and HIT workout for about 3 months now. The goal was primarily to gain muscle, and secondarily strength. I'm naturally pretty lean, probably what you'd call the "hardgainer" type. The gains have been pretty good and I like the diet change, but I've hit a plateau now. So was wondering if anyone has any advice?

    Workout protocol (basically Body by Science's big 5) -
    Bench press (barbell)
    Overhead press (barbell)
    Leg press (machine)
    Lat pulldown (cables)
    Seated row (cables)
    1 set to failure, with 5 sec up & 5 sec down cadence.
    Usual rep # - 6-12
    Usual time under load is 1:30~2:30
    Rest time between workouts - 6-7 days.

    Profile -
    31 yr old male
    5'6
    132lb when I started, now about 141lb 2 months later.
    Body fat was 11% when I started, measured by some fancy big machine at the hospital. Now ~10%. I use an Omron fat analyzer which I've read seem to err on the low side, so I'm guessing the fat % could be higher.

    Diet -
    40% protein, 20% fat, rest are probably carbs.
    No wheat or refined flour. Very little refined sugar. Lots of meat & eggs. Some rice & fruit (I live in Asia, it's hard to avoid), lots of vegetables. I know I can reduce the carb % more, but wanted to experiment how far I'd get first simply by upping the protein percentage.

    I realize this isn't a purely workout focused forum, but seems like there are a lot of knowledgeable people here so thought I'd ask. For the last few weeks it seems my strength progress has stalled, and weight gain has slowed down. I'm wondering if

    - I'm not resting enough? do I need to rest longer between workouts?
    - I'm not eating enough? eating incorrectly?
    - I need to switch to a different workout?
    - something else?

    Any comments would be really appreciated!

  2. #2
    dado's Avatar
    dado Guest
    Do squats and deadlifts.

  3. #3
    Join Date
    Apr 2010
    Posts
    394
    Don't know how many calories you eat. To grow, you'll need to be at least 500+ over maintenance on a daily basis.

    Not sold on Body By Science for long term growth. Worked for Mentzer I suppose, but he also had the juice. Try something like Starting Strength instead.

  4. #4
    Join Date
    Nov 2010
    Location
    UK/Australia
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    Quote Originally Posted by RezH View Post
    Don't know how many calories you eat. To grow, you'll need to be at least 500+ over maintenance on a daily basis.

    Not sold on Body By Science for long term growth. Worked for Mentzer I suppose, but he also had the juice. Try something like Starting Strength instead.
    Yeah, until his heart attack.

  5. #5
    dado's Avatar
    dado Guest
    Quote Originally Posted by Coach Palfrey View Post
    Yeah, until his heart attack.
    What heart attack? Why will this man die?

  6. #6
    Join Date
    Nov 2010
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    UK/Australia
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    Quote Originally Posted by dado View Post
    What heart attack? Why will this man die?
    I was talking about Mike Mentzer. I do not know how this man will die, my crystal ball is broken.

  7. #7
    Join Date
    May 2011
    Posts
    2
    I think I eat about 2000-2500 calories a day, give or take. I'm not trying to be anal about it, but just trying to eat whenever I'm hungry and try to eat the right food - veggies, meat, fruit, and some carbs here and there. Just curious on why you recommended Starting Strength - was it because it worked for you or some other reason? Thanks for the feedback.

  8. #8
    Join Date
    Apr 2010
    Posts
    394
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    For someone at 132 lbs, BBS isn't going to pack on muscle. You need frequency. Minimum 3 times a week. Squat and deadlift on separate days. Eat postworkout carbs.

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