Hey guys. I'm a 27-year-old female who's been training for over the past 10 years. I have been able to change the shape of my body through lifting heavy, (some think I lift like a guy, which I take pride in ;0) dieting and doing cardio (lately I've been running 4 miles a day (interval training). I get up at 4:45 a.m. to train and do cardio and lift every day. Some say not to lift on same day as cardio, but I can't help it. Lately, it seems that I just can't achieve any more gains. My thighs and glutes are not anywhere near where I'd like them to be. My skin almost looks flabby there, yet I have great bi's and shoulders. I am thinking it's more my diet than my training? I have tried South Beach, low GI carb and everything in between. Lately, I have been trying to do lean protein, tons of water and lots of veggies. I do a protein shake post workout. When I get home from work, I think I may consume too many calories, yet I often eat a big salad with some kind of protein. Afterwards, I may have some No Sugar Added fozen yogurt. I just feel like I'm in a rut and I really don't want to take any time off. Has anyone gone thru this? Any suggestions?
Long-time trainer hitting plateau?
- Thread starter zephyr893
- Start date
hello fellow morning lifter. i'm up at 4am myself to train. isnt it a great feeling to train first thing in the morning?
i think we've all gone through the dreaded "rut" or "plateau". for training, besides taking time off some take it down a notch for awhile or do things differently. like different exercises in different order. or different cardio or done in a different way.
i dont think i said "different" enough times in that paragraph
as for diet, i didnt see you mention fats anywhere.
i think we've all gone through the dreaded "rut" or "plateau". for training, besides taking time off some take it down a notch for awhile or do things differently. like different exercises in different order. or different cardio or done in a different way.
i dont think i said "different" enough times in that paragraph
as for diet, i didnt see you mention fats anywhere.
Thanks for the reply, abear. It is great to get training out of the way first thing, although it is very tough to be mentally ready to run intervals that early! I have tried mixing it up--lifting lighter/higher reps for a while and even, as was recommended by a trainer at my gym, to do 1 set of 50 reps at a fairly light weight. He thought that would be good for sculpting. I even started doing legs twice a week. I try to get healthy fats from nuts and soy milk. I'm ready to throw in the towel!
I recently had somewhat of the same problem. I'm trying to bulk up so my problem is alittle different.
I was lifting and doing cardio right after. It made me feel really good at the time but later in the day I was becoming fatigued and having muscle spasms. I was really starting to overtrain.
I just recently started a new routine to bulk. I think you should take it down a notch for about 2 weeks and start a new routine.
I feel kinda silly giving advice thats been lifting longer than me, but you just remind me of myself a couple weeks ago so I thought I'd chime in.
I was lifting and doing cardio right after. It made me feel really good at the time but later in the day I was becoming fatigued and having muscle spasms. I was really starting to overtrain.
I just recently started a new routine to bulk. I think you should take it down a notch for about 2 weeks and start a new routine.
I feel kinda silly giving advice thats been lifting longer than me, but you just remind me of myself a couple weeks ago so I thought I'd chime in.
Thanks, panman. I always welcome advice or suggestions, no matter the duration that someone has been working out. Especially from those who are going through the same dilemma as myself. I have tried in the past to "take it down" a notch, and only ended up feeling horrible about myself and losing muscle to boot. I feel like my problem may be more diet than anything, cuz when I went on the South Beach Diet (low carb, high protein) I lost some weight, although I don't eat red meat and was not allowed to eat fruits or carb-laden veggies, so I was short of options. But I felt better and felt like I looked better. My problem is that i just can't get that lean look I want. I have great tone and size, but I just wish I could lean out. I am a solid size 2 or 4, so by most people's standards, that's a nice size to be. But as far as a body builder goes, I won't be satisfied until I have that lean sculpted muscle look.
Hey Zephyr,
First of all big props to you and abear for gettin up that early to train. I had to find a 24hr gym so I could get in for my training session "late-night" style.
Anyway, my thoughts regarding your dilema. Based on your comments it appears as though training is NOT the issue. I'd be interested to see what a typical week looks like, but I bet you're on point with that aspect.
My concerns are with the diet portion of your program. You made the comment "...I think I may consume too many calories...". Diet shouldn't be guess work. Carry a notebook and write down everything you consume so you can verify calories and all desired macronutrients. I guarantee you'll see areas to dial in for your needs. You obviously have the dedication and desire to be as fit as possible so this little step should be no problem. It'll go a long way too.
If you would like, you could chart your intake for a week and report back. People here would be more than happy to suggest areas to tweak.
Good luck and please keep us posted,
DM
almost forgot - This world needs more women who "lift like men". Nothing is hotter than a woman in a squat rack or pulling deadlifts. IMHO
First of all big props to you and abear for gettin up that early to train. I had to find a 24hr gym so I could get in for my training session "late-night" style.
Anyway, my thoughts regarding your dilema. Based on your comments it appears as though training is NOT the issue. I'd be interested to see what a typical week looks like, but I bet you're on point with that aspect.
My concerns are with the diet portion of your program. You made the comment "...I think I may consume too many calories...". Diet shouldn't be guess work. Carry a notebook and write down everything you consume so you can verify calories and all desired macronutrients. I guarantee you'll see areas to dial in for your needs. You obviously have the dedication and desire to be as fit as possible so this little step should be no problem. It'll go a long way too.
If you would like, you could chart your intake for a week and report back. People here would be more than happy to suggest areas to tweak.
Good luck and please keep us posted,
DM
almost forgot - This world needs more women who "lift like men". Nothing is hotter than a woman in a squat rack or pulling deadlifts. IMHO
Thanks for the props, Detroit! Honestly, it's hell getting to the gym that early. But when I used to go after work, some nights I wouldn't get there til after 8 cuz I'm in advertising and the hours are so unpredictable. Not as "late night" style as you, but that was pretty late for me!
To your point, I'd be happy to share a typical week of training with you. My split is this: Mon: Bi's/Tri's; Tues: Legs; Wed: Chest/Shoulders; Thurs: Back; Fri: Legs. Each day I do cardio and abs. I try to switch up exercises as much as possible, too.
As for the diet, I'm assuming that's my problem, since I just can't move past where I am in leaness. And I have kept a food diary before, finding I was averaging 1,500 cals a day. Someone recommend that I deduct 2-300 cals from my average, which took me down to 1,200. I lost weight for sure, but found it difficult to stick to. I'm not sure what I could be doing wrong cuz I'm eating lean proteins and veggies and drinking tons of water. I think it may be eating after dinner that kills me, although it's low sugar. Also, I try to down a protein shake post-workout, but maybe it's not enough of a protein hit to replenish?
I've tried creatine before and am tempted to try supplements, but haven't heard any that really work. Any advice is really appreciated!
Oh, and thanks for the accolades for my lifting style. I can't stand women who instead of going there to work, go there for gossip aerobics. I'll take getting dirty looks from people while I'm hauling a** on cable flyes or using 30's for d-bell deadlifts any day!
To your point, I'd be happy to share a typical week of training with you. My split is this: Mon: Bi's/Tri's; Tues: Legs; Wed: Chest/Shoulders; Thurs: Back; Fri: Legs. Each day I do cardio and abs. I try to switch up exercises as much as possible, too.
As for the diet, I'm assuming that's my problem, since I just can't move past where I am in leaness. And I have kept a food diary before, finding I was averaging 1,500 cals a day. Someone recommend that I deduct 2-300 cals from my average, which took me down to 1,200. I lost weight for sure, but found it difficult to stick to. I'm not sure what I could be doing wrong cuz I'm eating lean proteins and veggies and drinking tons of water. I think it may be eating after dinner that kills me, although it's low sugar. Also, I try to down a protein shake post-workout, but maybe it's not enough of a protein hit to replenish?
I've tried creatine before and am tempted to try supplements, but haven't heard any that really work. Any advice is really appreciated!
Oh, and thanks for the accolades for my lifting style. I can't stand women who instead of going there to work, go there for gossip aerobics. I'll take getting dirty looks from people while I'm hauling a** on cable flyes or using 30's for d-bell deadlifts any day!
What kind of cardio do you do? Have you tried HIIT (20 minutes 3 x a week has more fat burning benefit than 60 minutes of regular cardio 6x a week)? I also work out first thing in the morning and have noticed lately that on the weekends when I get more sleep and get to the gym 2 hours later, I can do 12 reps with a weight I could only do 6 with on a weekday. I guess I need more sleep during the week. Like that will ever happen!
I do interval training--35 minutes on the treadmill--5 mins increasing speed up to 6.5, and then every minute I alternate between 6.5 and 8.0 mph. I set the incline between 1 and 2. I also work in elliptical once or twice a week just to break things up. I actually spoke to one of the trainers this morning and he recommended I up my protein shake quanity. I was only doing one scoop and mixing with soy milk and water and could barely get it down. Well, this morning I put 2 scoops in the blender with ice, 2 cups milk and some water, and it was really tasty. And it helped me get down 40 grams of protein in the powder alone. I am going to try to really up my protein intake and see if that helps lean me out. As for sleep, I force myself to bed early every night just to get in a decent workout so early. Sacrifices, sacrifices!
I had my body fat checked this morning and I'm at 18.5%. It's above average for most women, but my goal is to be in the 15% range. A trainer at my gym is trying to think of some supplements that may help lean me out some. I will keep on truckin' as far as training, but if any one has any more suggestions on losing that last 3%, I'm all ears.
I´m going through the same situation, and looking forward to make some changes in my diet and exercise program....I´m reading here andthere to see whta I can change, but I´m also having trouble including more carbs into my diet, or not doing any cardio after weights. So I would love to hear any general suggestions....