Im a competitor..but think i reaches the dreaded Plateau =(

[HOLYSHITLOOK@ME]

hey wulfgar...let's see the reset/cleanout protocol if u dont mind posting it here...im open to anything at this point..and i know you know your stuff...
btw...you do any shows the last couple yrs? howd u do? p.s: u look like the leader-leonidas from the spartan movie "300" in that avatar..lol

That IS the guy from the movie 300.......isn't it?

 

[IronmanLV]

ttt..preferably from folks that are competitors...ive used nutrition as # 1 for nearly a decade now..same with training...im talking about advice from folks that have plateud through juice, even when nutrition/training was spot on...

I have competed for YEARS. I've held an IFBB pro card for the last 16 yrs so I think I might know just a thing or two on the topic.

I stand by the advice I already gave. To gain muscle mass sometimes you'll have to gain a little body fat then diet down. Most people think they are hitting a plateau from the AAS they are using when the issue is really they are starving themselves and don't realize it, or they are over training or both.

I did that for years because I was so paranoid about gaining any body fat at all. Once I learned if I consumed more calories, cut down the cardio to only 3, 20 min sessions a week while bulking up and only training no more than 2 muscle groups per training session, I went from a hard gainer at 5' 9", 185 lbs 8% b/f to 265 lb 10% b/f in 16 months!

That year I placed 1st in 2 local shows which qualified me for the NPC USA show the next year. I placed first in the USA Heavy Weight division and second place overall and won my pro card. I came in at a very shredded 230lbs!

So take the advice for what it's worth. I've been where you are. Either listen to the advice of veterans and learn or justify why you can't seem to get above 163 lbs @ 5% b/f being 5' 9".

 

[sweed]

I went from a hard gainer at 5' 9", 185 lbs 8% b/f to 265 lb 10% b/f in 16 months!

that's rediculous! good info!

 

[mattu3743]

I have competed for YEARS. I've held an IFBB pro card for the last 16 yrs so I think I might know just a thing or two on the topic.

I stand by the advice I already gave. To gain muscle mass sometimes you'll have to gain a little body fat then diet down. Most people think they are hitting a plateau from the AAS they are using when the issue is really they are starving themselves and don't realize it, or they are over training or both.

I did that for years because I was so paranoid about gaining any body fat at all. Once I learned if I consumed more calories, cut down the cardio to only 3, 20 min sessions a week while bulking up and only training no more than 2 muscle groups per training session, I went from a hard gainer at 5' 9", 185 lbs 8% b/f to 265 lb 10% b/f in 16 months!

That year I placed 1st in 2 local shows which qualified me for the NPC USA show the next year. I placed first in the USA Heavy Weight division and second place overall and won my pro card. I came in at a very shredded 230lbs!

So take the advice for what it's worth. I've been where you are. Either listen to the advice of veterans and learn or justify why you can't seem to get above 163 lbs @ 5% b/f being 5' 9".

not too shabby bro, i would ask for a name so i can look you u up, but if not can ya send me some pics my way if you dont mind

 

[ceo]

I have been at it for over 35 yrs and from my experience most guys are so afraid of gaining body fat they are starving their bodies and over train, especially guys in their 20's and early 30's when most people's metabolisms are already jacked. I made the same mistakes as you for years before I learned the hard way of not making progress. It's not about the drugs as much as it is about diet and training. Like another poster and Nelson eluded to food is your friend in body building. EAT MORE, train each muscle group no more than once a week and gain some size before dieting down.

The only way to know what you are doing is keep a log of your food intake and training. Even though it's a little more technical than this, it is still calories in vs calories out. More in than out you gain. It's basic economics.

this.

2 grams protein per lb. bodyweight minimum. Not too much cardio and throw in a good green tea extract to keep bodyfat down.

Though I am partial to more of a HIT style training, like DC...hitting each bodypart twice in 8 days. More frequency, less volume, heavy ass weights, rest-pause sets, static holds, extreme stretches for recovery.

 

[IronmanLV]

not too shabby bro, i would ask for a name so i can look you u up, but if not can ya send me some pics my way if you dont mind

Check your PM.

 

[bigtasty25]

Hey ironman..i wasnt calling you out specifically when i was asking for advice from competitors...hope u didnt take that the wrong way. The advice you give is definately good bro...for a hardgainer and or ecto...ecto/meso..meso.....but realize im an endo meso thats been at it for years...if i eat too many calories over maintence i just gain way more fat than muscle...LOL...for me eating too many calories just results in wayyy too much bodyfat..im not afraid of gaining bodyfat during bulking though...i normally get my bodyfat up to 16-20% without evening trying that hard or eating much over 3000 calories (CLEAn calories with cardio, that is).

Im just going to take a few months off from drugs when im done dieting down to 5% in a couple months..let my body clean out, and try to stay leaner on hgh, and possibly igf. Then hit it hard after a few months again...my body seemed to respond the best when i was off awhile anyway....

 

[IronmanLV]

Hey ironman..i wasnt calling you out specifically when i was asking for advice from competitors...hope u didnt take that the wrong way. The advice you give is definately good bro...for a hardgainer and or ecto...ecto/meso..meso.....but realize im an endo meso thats been at it for years...if i eat too many calories over maintence i just gain way more fat than muscle...LOL...for me eating too many calories just results in wayyy too much bodyfat..im not afraid of gaining bodyfat during bulking though...i normally get my bodyfat up to 16-20% without evening trying that hard or eating much over 3000 calories (CLEAn calories with cardio, that is).

Im just going to take a few months off from drugs when im done dieting down to 5% in a couple months..let my body clean out, and try to stay leaner on hgh, and possibly igf. Then hit it hard after a few months again...my body seemed to respond the best when i was off awhile anyway....

I didn't feel you were calling me out. You never know who you're talking to on here is all and I wanted to qualify my position so you didn't think I was some guy who is 130 lbs and training for 6 months and reads muscle & Fiction is all, LOL.

Even with Endo predominance that is still a huge amount of fat gain. Even at my age (51 almost 52 y/o) I couldn't gain that much fat unless I laid off for a yr and I consumed nothing but beer and animal lard. I think if that were me I'd have a Thyroid test done. That seems to be way out of the norm especially if eating clean.

Best of luck my friend.

 

[George Spellwin]

<a title="Workout Plateaus Top Tips for Beating a Weightlifting or Bodybuilding Plateau" href="http://bodybuilding.elitefitness.com/bodybuilding-workout-weightlifting-plateau" added="null">Workout Plateaus Top Tips for Beating a Weightlifting or Bodybuilding Plateau</a> <img src="http://www.elitefitness.com/images/workout/workout-plateau.jpg" alt="" width="200" height="142" hspace="10" align="right" added="null" /> <p>Nothing in bodybuilding is more defeating than hitting a bodybuilding workout plateau. In fact, weightlifting plateaus can stifle your muscle gains for weeks, or even months at a time! Fortunately, some very dedicated EliteFitness.com Forums members have come together to reveal the best ways to blast through your bodybuilding workout plateaus, and on to incredible muscle gains! </p> <p><a title="Workout Plateaus Top Tips for Beating a Weightlifting or Bodybuilding Plateau" href="http://bodybuilding.elitefitness.com/bodybuilding-workout-weightlifting-plateau" added="null">Read the full story here...</a></p>

 

[ghettostudmuffin]

You won't gain more unless you eat more and that's the bottom line.

3000 calories a day is a joke holding that much muscle mass. Your bmr with that much muscle should be real easy to gain some more weight without all of it being fat.

If you are so experienced with nutrition then you should be able to strategically add 250-500 calories and monitor your weight over the course of several weeks and see if you are putting on weight. 250-500 over what you are maintaining at will slowly add weight if you are concerned about balls out jacking up your caloric intake.

Then add an extra 100-200 cals a week as needed when weight plateau's for more than a couple weeks.

IF you aren't willing to up your cals you won't get bigger.

Simple fact bro.

Oops, old ass post.