This makes me angry (LONG)

S

sunten1

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My room mate and I started to work out back in October. We went every day except SAT and SUN. Then I found this forum. Winter Break came and I began to work out every other day and signed up for the gym near my house. Then I stopped for about 2 weeks becuase I started my second semester at school and I was working and didn't have any time to go to the gym. My roommate still goes everyday ( i know he is over training I told him this but does he listen NO ) And he is still getting bigger.

At this time I go to the gym 4 days a week starting FRI (Running, Legs, Abs) SAT (Chest, Arm, Running) SUN (Running, Legs, Abs) MON (Chest, Arm, Running)
This is the only time that I have to work out. I think it works out just fine.

I know that when I was going to the gym every day that my forearm muscle hurt when I moved it in certain directions. I think this was from over training or somehting. But that is gone now. But I have another problem I am not getting any stronger. My bench has been stuck at 95lb since the begining of Febuaray. No sure what is going on there.

And one more thing. My room mate is benching 135. He only works out his upper body. Some days he goes to the gym 2x a day(working out the same muscles) And food wise, He eats alot more then me (meats and such). This is due to the fact that I can only eat Chicken Fish and Turkey 5 out of the 7 days of the week due to my religion. No other meats.


So my questions are:
Why can't I pass 95lbs?
Should I be doing 10x3 or 5x5? I am currently doing 10x3

Thats all I can think of at the moment
 
Well lets see for the most part at school I eat tuna/wheat sandwich, and i usually have a salad with like a dab of dressing, and sometimes I have no choice and I have to eat pasta and pizza. But I do usually drink 2 cups of milk per meal. I am 5' 8'' and wiegh in at 135lb which I know is light but I do also have a bit of fat on me...
 
2 cups of milk in each meal is good, but how many meals in a day. Give an example of what a day's nutrition contains.
 
I am by no means an expert, so don't take my comments as fact. First of all, it may be how much protein your taking in. I ate little to no meat when I first started working out and was taking in less that 50g of protein a day with little to no results for about 3-4 months. I sort of got some nice gains, then leveled off. When I started tracking my diet (fitday.com) I noticed the big reason why.

I know take in about 180g of protein (give or take 20g) per day. My gains have been steady so far for about 4 months. I am also trying to lose weight, and found that I was restricting my fat intake way to much. I currently subscribe to the 40/40/20 rule for macros (40% protein, 40% carbs, 20% healthy fats).

I also switched from 4x10's to 4x6's but increased the weight. This has increased my max on several lifts, but I dont know if thats just me reacting that way or if its the norm. I also workout 3-4 days a week, skip a day inbetween to do cardio, and I am making nice gains in lifts.

Everyone is different, and you may have to tinker around to figure out what works best for you. Also, sometimes throwing in some different lifts and changing your workout routine for a week so your body isn't acclimated to the same stuff may help you out of the rut your in. Look at your diet first, then tweak your routine, if that doesn't fix it, then just work through it and it may workout. I've hit times where I dont think im gaining for a week or two, then I walk into the gym and I can lift 20lbs more. Just keep working, and you'll get past it.
 
sunten1 said:
At this time I go to the gym 4 days a week starting FRI (Running, Legs, Abs) SAT (Chest, Arm, Running) SUN (Running, Legs, Abs) MON (Chest, Arm, Running)
This is the only time that I have to work out. I think it works out just fine.
Click to expand...

You need to work your back. If you start working your back, it will help you on your bench. Dont compare yourself to your friend, if he wants to look like a top (little toy you spin), then thats his business. Check out this for some help on a routine.

4 Day Split Routine
 
Ok I am at school right now. So I have to be careful where my money goes.
My rents got me a meal plan, so I use that. On a daily basis I usually have 2 cups of milk for sure per meal. I always have 2 meals a day(this is prolly something i need to change, but cannot becuase of my class schedule)

I know I am not getting enough Protein in my body. Its always been like that.
For example Monday for lunch I had - A slice of pizza, tuna sandwich, 2 cups of milk and a salad.
Dinner was very similar
Tuesday I had Eggs and cereal 2 cups of milk again
For dinner i had pizza, salad and macorni and cheese w/ 2 cups of milk

The whole problem is the damn schools food isn't it? I am getting a apartment prolly sometime over the summer so I guess thats where I will be able to change my diet
 
I live on campus at school and I eat okay.. I just buy cheap generic ass flavored protein, lots of choc/white milk, and tons of egg whites.

On top of what Tony said, you need to fix your diet. Bad diet = no gains (or VERY sloow gains).
 
I was wondering where I would come to finding Whey? I know GNC is a rip off and the internet is the best place to look. But where?
 
I myself believe since there are two different types of muscle, slow and fast twitch you need two different types of training. First low rep / heavy weights for lifting power (fast twitch) and high reps / lower weight for slow twitch gains. I am doing decending sets to try and work both fibers together. Heavy load for a few reps then decend for a few more then decend even more for a few more reps with no rest in between to totally exhast the muscle and gain max benefit in shortest workout time. The only drawback is that you pretty much need a weight machine to do the workout since you can't change loose weights fast enough to be effective without a couple of helpers.

See
 
I was 120 lbs. 5'6 a year and a half ago when I first came up to college. Been working out since Jan 05 and I'm now 150 lbs. 5'7 all muscle, no fat. I'm 19

My advice is to definetely drink a protein shake after working out. I also eat as much as I can (tuna, ass load of chicken, rice, beans, cereal, oatmeal, meat, fruits, vegetables....). I workout about 5 days a week and it's been working out pretty good for me so far.

Also workout your entire body, especially your back and shoulders, you can't neglect those and expect steady gains.

And make sure you're working out correctly, can't emphasize that enough! Know what you're doing!
 
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