My training routine needs a diet

[doctorjohn]

Hi everyone i am new to the forum and am looking for a diet to match my training routine (i just don't know where to begin) I am 22 and 140 lbs. I have been very active.

At the moment my routine consists of
Rock Climbing 4 times a week 5.12 lead V10 boulder
Run 1 mile 2x a day ( i feel like i should tweak this any suggestions?)
Abs routine daily
weightlifting 3x a week (machine right now wish i could offord free weights)
Swimming when i can
i do a gymnastic Parallette routine daily

now i have been doing this for a long time but i notice i am at a plateau i feel it is my diet holding me back because... well i don't have one. I eat protien supplements and try to get 140 grams a day but not sure what to eat to promote physical progression Any advice is Greatly appreciated and if anything in my routine is bad or contridicting one another plz let me know my carrer allows me a lot of free time and i travel alot plz help!

 

[vojdancov]

Hi everyone i am new to the forum and am looking for a diet to match my training routine (i just don't know where to begin) I am 22 and 140 lbs. I have been very active.

At the moment my routine consists of
Rock Climbing 4 times a week 5.12 lead V10 boulder
Run 1 mile 2x a day ( i feel like i should tweak this any suggestions?)
Abs routine daily
weightlifting 3x a week (machine right now wish i could offord free weights)
Swimming when i can
i do a gymnastic Parallette routine daily

now i have been doing this for a long time but i notice i am at a plateau i feel it is my diet holding me back because... well i don't have one. I eat protien supplements and try to get 140 grams a day but not sure what to eat to promote physical progression Any advice is Greatly appreciated and if anything in my routine is bad or contridicting one another plz let me know my carrer allows me a lot of free time and i travel alot plz help!

In order to add muscle mass you need to eat more than your maintenance level, meaning create a caloric surplus. With such diet you will start gaining weight, and if the nutrients and training are adequate, the weight that you'll gain will be mostly muscle mass.

It's a good thing that you're eating 140 grams of protein per day, that's very important, also eat clean foods, no sodas/meats with high amounts of saturated fat/burgers,hotdogs/candy and things like that are a no-no.
Complex carbs like sweet potato, brown rice, whole wheat bread, barley, pasta etc.. will help you in gaining weight, and give you energy. Incorporate some goods fat also from : natural peanut butter, flax oil, fish oil etc.

It's better to use free weights, since you don't have them, use whatever you have. If you're really serious about packing some muscle, go to a gym if you're able to afford it, and start a serious routine.

Also, don't do the same routine over and over, Change it every 8 to 12 weeks, if you do the same thing your body starts to the adjust to the exercises and the gains start to stall. Change the exercise and/or the set/rep range.

 

[doctorjohn]

wow thanks so much for teh responce i see what your sayin is there any easyier way to figure out my calory intake per day then just counting them and watching my weight? and by switching up the routine can that be going from streanth training to endurance training... or something more drastic like picking up a new hobby?

P.S. o a note i'm going for Streanth not size but if i have to get bigger to get stronger thats ok

 

[vojdancov]

wow thanks so much for teh responce i see what your sayin is there any easyier way to figure out my calory intake per day then just counting them and watching my weight? and by switching up the routine can that be going from streanth training to endurance training... or something more drastic like picking up a new hobby?

P.S. o a note i'm going for Streanth not size but if i have to get bigger to get stronger thats ok

Well you don't have to neccesseraly count the calories, some do, some don't. I don't. You just have to eat more than you've previously eaten.
So try to eat more, lets say add an extra meal during the day. After around 7-10 days doing that, remeasure your weightand see if your weight has gone up.
If so, you're on the right track. If the weight isn't going up, eat more.
You should strive to add 1 pound of weight per week. If you eat too much than start eating slightly less.

When you measure your weight, do it first thing in the morning, only with boxers, don't eat/drink anything.

If you're training for pure strength, you should do exercises in the lower rep range, from 1 to 3 reps. I'm not very familiar with strength training so I cannot really tell you more because I'm not to familiar with that, read around about it on the internet and if you have any questions about that ask in the Weight training section of this forum