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  Bulk plateau. Post #1 (permalink)  
Old Apr. 27/08, 06:43 AM
FakeWings's Avatar
FakeWings
Warming Up
 
Join Date: Jun 2006
Posts: 76
Bulk plateau.

After some good progress, I've hit a plateau in my bulking. I usually do the sets of exercises, just varying depending on the day. However, I try to make progress by always doing between 10-12 reps, when I hit 12 reps I add more weight. I've been bulking/lifting for about 16 weeks, and stop making progress a week or so ago.

Should I try to make progress by switching some exercises in to replace old ones, changing the rep scheme, or something else? Here's my routine: (Keep in mind that I work out at home, so some equipment like a pullup bar aren't available to me.)

Monday
Deadlift
Bench Press
Lat Pulldown
Dip
Seated Row
Lunges

Wednesday
Squat
Shoulder Press
Lat Pulldown
Dip
Bent Over Row
Split Squats

Friday
Front squat
Incline Bench Press
Lat Pulldown
Dip
Upright Row
Step ups
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  Bulk plateau. Post #2 (permalink)  
Old Apr. 27/08, 06:52 AM
Chillen
Banned
 
Join Date: May 2007
Posts: 1,843
What is obviously missing from your post, is the content of your diet:

1. Your personal approximated calorie Base

2. Your personal approximated calorie Maintenance Line

3. The approximated calorie surplus you have been consuming during the course of your bulk

4. The approximate macronutrient values within the calories consumed.

Do you have these numbers?


Best wishes


Chillen
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  Bulk plateau. Post #3 (permalink)  
Old Apr. 27/08, 07:20 AM
FakeWings's Avatar
FakeWings
Warming Up
 
Join Date: Jun 2006
Posts: 76
Quote:
Originally Posted by Chillen View Post
What is obviously missing from your post, is the content of your diet:

1. Your personal approximated calorie Base

2. Your personal approximated calorie Maintenance Line

3. The approximated calorie surplus you have been consuming during the course of your bulk

4. The approximate macronutrient values within the calories consumed.

Do you have these numbers?


Best wishes


Chillen
1. What do you mean by base? On lifting days, I consume about 3571 Calories. On days where I don't lift, I consume 3348 Calories.

2. Calculators tell me my maintenance line is about 2700c-3000c.

3. About 500+ daily, according to whether it's a lifting day or off day.

4. Roughly 40/30/30 Pro/Carb/Fat

Actual Diet: Lifting Day

Meal One: Breakfast (Pro+Carb) 6:00-6:30

-1 Cup Egg Whites
-1.25 Cup Oatmeal
-1.25 Cup Skim Milk
-1 Scoop Whey

Total: 53Prot/78Carb/8Fat, 589 Calories

Meal Two: (Pro+Fat) 9:00-9:15

-2.5 oz Cashews

Total: 12Prot/20Carb/35Fat, 425 Calories

Meal Three: Lunch (Pro+Carb) Either 11:30 or 12:00

-4 Slices Bread, whole wheat.
-2 Servings ham.
-2 Slices cheese.
-1 Large orange or apple.

Total: 43Prot/81Carb/22Fat, 666 Calories

Meal Four: Pre-Workout Meal (Pro+Carb) 2:30-2:45

-2 Slices Bread, whole wheat.
-1 Serving ham.
-1 Slice cheese.
-1 Cup Milk
-1 Scoop Whey

Total: 48Prot/41Carb/14Fat, 466 Calories

Meal Five: PWO Shake (Pro+Carb) 3:45-4:00

-1 Scoop Vanilla Whey
-1 Scoop Dextrose

(Rough) Total: 20Prot/48Carb/3Fat, 279 Calories

Meal Six: PWO Meal (Pro+Carb) 5:00-5:30

-2/3 Cup Mixed Veggies
-1 Cup Chicken Breast
-1 Cup Brown Rice

Total: 54Prot/81Carb/7Fat, 598 Calories

Meal Seven: (Pro+Fat) 8:00-8:30

-1 Cup Natural Cottage cheese
-1 Tablespoon Natty Peanutbutter
-3/4 Cup Skim Milk
-1 Tablespoon Flax
-1 Scoop Whey

Total: 52Prot/27Carb/22Fat, 548 Calories

Grand Total: 3571 Calories, 31% Protein/ 43%Carb/ 25%Fat

Actual Diet: Non-lifting day

Meal One: Breakfast (Pro+Carb) 6:00-6:30

-1 Cup Egg Whites
-1.25 Cup Oatmeal
-1.25 Cup Skim Milk
-1 Scoop Whey

Total: 53Prot/78Carb/8Fat, 589 Calories

Meal Two: (Pro+Fat) 9:00-9:15

-2.5 oz Cashews

Total: 12Prot/20Carb/35Fat, 425 Calories

Meal Three: Lunch (Pro+Carb) Either 11:30 or 12:00

-4 Slices Bread, whole wheat.
-2 Servings ham.
-2 Slices cheese.
-1 Large orange or apple.

Total: 43Prot/81Carb/22Fat, 666 Calories

Meal Four: (Pro+Carb) 2:30-3:00

-2 Slices Bread, whole wheat
-1 Serving ham.
-1 Slice cheese.
-1 Large Orange
-1 Cup Skim Milk
-1 Scoop Whey

Total: 50 Prot/62Carb/14Fat, 552 Calories

Meal Five: Dinner (Pro+Carb) 5:00-5:30

-2/3 Cup Mixed Veggies
-1 Cup Chicken Breast
-1 Cup Brown Rice

Total: 54Prot/81Carb/7Fat, 598 Calories

Meal Six: (Pro+Fat) 8:00-8:30

-3/4 Cup Natural Cottage cheese
-1 Tablespoon Peanutbutter
-1 Tablespoon Flax
-1 Cup Milk
-1 Scoop Whey

Total: 54Prot/30Carb/22Fat, 515 Calories

Grand Total: 3348 Calories, 29% Protein/ 38%Carb/ 33%Fat
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  Bulk plateau. Post #4 (permalink)  
Old Apr. 27/08, 05:26 PM
NoSweatNoGlory's Avatar
NoSweatNoGlory
Second Set
 
Join Date: Oct 2007
Location: Toronto, CAN
Posts: 484
are you still gaining weight?
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  Bulk plateau. Post #5 (permalink)  
Old Apr. 27/08, 05:57 PM
FakeWings's Avatar
FakeWings
Warming Up
 
Join Date: Jun 2006
Posts: 76
Yes, I've stopped gaining weight. I still make progress lifting wise.
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  Bulk plateau. Post #6 (permalink)  
Old Apr. 27/08, 06:02 PM
vojdancov's Avatar
vojdancov
Second Set
 
Join Date: May 2005
Location: Skopje, Macedonia
Posts: 465
If you've stopped gaining weight try upping your calories a bit.. let's say by 300 cals
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