Hopefully someone can help.

[effaych]

Below is my current workout. I don't know what I am doing wrong, but I have been following it for about 3 months and I don't feel like I have gone anywhere. I lift more then I used too, I am added weight to everything almost weekly. But physically I don't see very much improvement... I do see some.. just not results i want. Any suggestions?

Now I will be honest about diet. I have a hard time getting in the right amount of protein and calories. Actually I think I am pretty fine on the calories... I eat a lot but usually just 2 times a day.. maybe 3. And I don't take any protein shakes, I do sometimes but I usually feel sick after taking them so hardly ever.

I don't take any vitamin supplements either. I take amino acids (Whey 2000) but not the recommended dosage because to be honest as soon as I get 6 of those big ass pills in my stomache hurts.. and not like a FULL stomache or anything.. but like it feels like they were stuck going down. Like I said I don't eat as much as I should. I normally will have a couple chicken sandwiches for lunch and around 3 burgers for dinner. Then whatever I happen to get in between then. It doesn't really matter what I eat cuz I don't put on weight easily... the only fat I really have on me is a little bit on my stomache.

My goal is not to get huge... I mean I want to be big.. but more just have that chisled look. I work out 3 days a week.. i'd like to work out more but I've heard this is bad? Anyways below is my schedule. Please anyone who has any tips let me know...

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I do weighted crunches and leg lifts every day. The below is for other days.

Monday
Legs:
- squats (sets of 12, 8, 5)
- lunges (sets of 12, 8, 5)
- leg extensions (sets of 10, 8)
- leg curls (sets of 12, 8, 5)
- calf raises (sets of 15, 12, 10)


Wednesday
Chest:
- bench press (sets of 10, 8, 6)
- incline bench press (sets of 10, 8, 6)
Triceps:
- close grip bench presses (sets of 10, 8)
- lying triceps extensions/skull crushers (sets of 10, 8)
Shoulders:
- military press (sets of 10, 8)
- upright rows (sets of 10, 8)


Friday
Back:
- wide grip pull-downs (sets of 10, 8, 6)
- bent over rows (sets of 10, 8, 6)
- deadlifts (sets of 10, 8, 6)
Biceps:
- barbell curls (sets of 10, 8, 6)
- preacher curls (10, 8, 6)
Forearms:
- wrist curls (sets of 12, 10, 8)
- behind the back wrist curls (12, 10, 8)


I read online someone had this schedule who seemed to have the same body type as me and it sounded like it worked well for the person. I added a few things to it that I thought were needed.... so.. like I said if anyone can help or has suggestions that'd be cool.

 

[BigDdaGanjalist]

This is a joke right?

Same workout for 3 months.?

Eating only twice a day.?

 

[bignate73]

eat more often and change up the workout to keep your body guessing. you plateaued 6 weeks ago roughly and never got a good start since you arent eating frequently.

peace.

 

[effaych]

No it's not a joke.


Change my workout how? I mean.... stop doing the same routine or stop doing it in the same order? Or just work out the same muscles but do it a different way?

Would it be a good Idea to have 2 different workouts and just switch off every month? Or how often? Maybe 3 different workouts?

I do realize I need to eat more.. and I will change that as soon as I can, but right now I have the weirdest work/school schedule and I am always busy. I am moving next week and hope to get myself more organized then.


Sorry for all the questions... i've tried to just read what other people say and take in information and go from there... but after not getting anywhere.. and I realize it's my fault for not eating right.. I just want to get others opinions and hope someone can help me get on the right track.

 

[bignate73]

you dont have to change the whole thing or drop the routine. change one or 2 exercises per bodypart, change the order, change the rep speed, change the # of sets, change the order. tons of ways to vary.

having 2 or 3 different plans would be helpful. go at it for 3-4 weeks and then hit the next plan. it will constantly keep your body guessing. you can get stronger at particular exercises, then when you may have it down...bam...switch it up again. thats how it works.

again there are tons of ways to add variety.

eating is the key to getting your success. training is just the stimulus, food is the actual building blocks.

a man can have the best blueprints in the world, but if he has no lumber....he cant build the house.

peace

 

[bigmag]

you may not need to change your workout (although I would suggest it, variety is a great thing) but you definately need to eat more, try to eat about every three hours.....just eat smaller meals. Since you said you feel sick after you take a protein shake you might be getting the wrong kind. You need to pay attention to wether it's whey protein ISOLATE of CONCENTRATE. Isolate is better in quality and concentrate has a better taste (as far as protein goes). Isolate is usually about 90% protein and 10% fats and sugar as opposed to concentrate which is about 80% protein and 20% fats and sugars. I"m not sure of these exact numbers (so don't quote me on these) but you get the point. This would be my suggestion for you.

 

[effaych]

Thanks for the info! I will get a couple different ones made up. And I realize I need to have a better diet- I plan on changing that too once I get moved, I will be a lot more organized.

Do you think 3 days a week is fine for what I am trying to accomplish?

 

[effaych]

Smaller meals every 3 hours I think I could do. I've been drinking Optimum Nutritions 100% whey protein. I think it taste fine... it is actually the first one I've had that I like the taste.. it's just like I said I feel kinda sick to the stomache afterwards and can't even think about eating..