trying to get over the "HUMP"

[MsAttitude]

I am 5'9 and 140-145lbs. I work out 5 days a week, the stepper for 30-45min a day and I have to men workout partners that I do free weights with daily. I have been averaging around 150g of protein daily and 50-75 carbs daily with one off day. I am 33 and at a point where I can not reach any new levels. I was interested in something to "kickstart" me again, maybe a new diet with some added supplementation or anything that might help.........ANY IDEAS?

 

[pwr_machine]

Your "split" would be the days you train and what bodyparts you are training or cardio you are performing on that particular day. You'll find out that diet is a HUGE part to reaching your goals.

 

[spatts]

Can you post your exact split and exact diet...and where the meals fall in your training (pre/post workout meals)?

Thanks.

 

[MsAttitude]

I work chest and tri's mon, back and bi's tue, legs wed, shoulders thur, and make-up on fri. if I couldn't work something. I do abs and calves during the week.
My diet consists of an extreme smoothie for breakfast 35g pro and 6 carbs, I then work out 1 hour before lunch, salad or sandwich for lunch approx. 25-35 pro and salad- 15 carbs, sand-25 carbs. extreme smoothie around 3pm after I do cardio. dinner consists usually of a chicken breast with fresh grilled veggies and small salad, approx 30 pro and 20 carbs.

 

[makedah]

Ms. Attitude - what do you mean by "new levels" exactly?

 

[spatts]

Two major thing that could be changed:

You aren't fueling your workouts. You are working out on very little carb intake which means you are not able to perform as well as you should. This is will decrease the speed at which you make progress, if you can make progress at all.

2nd, you aren't eating enough. Get more real food. Please look at my cutting diet. I was your height and just under your weight when using it, and I was CUTTING on 2000 cals (avg). It's on your other thread about gym suggestions.

 

[MsAttitude]

by new levels I just mean "the next level" lose 5-10lbs. and get alittle leaner.

 

[valerie]

Definitely more carbs. Prior to workout. Don't be carb phobic. The right ones will make all the difference. Also carbs after workout, not just veggies, which have their place, just don't fuel your workout. Plenty of info floating around here, look up carb cycling as well.

 

[spatts]

You have to have carbs to burn fat. Right, Wilson?

 

[FitFossil]

All good ideas above. Here's another one. I highly recommend trading 2 of your cardio outings into 2 30 minute sessions of high intensity interval training (HIIT). Also, since HIIT is so intense, you should probably drop that 5th cardio session all together, so your body gets enough rest. One of the favorite sayings on this board is "You don't grow in the gym - you grow when you rest".
Doing too much cardio is detrimental to fat loss (and muscle gain).

You can do HIIT anywhere on any piece of equipment, be it the stepper, treadmill, rower, etc. If you're always doing the stepper for cardio, switch around to something else, so your body doesn't adapt and become fuel efficient. When it comes to fat-burning, we don't want to be fuel efficient! HIIT is awesome for getting lean and maintaining (or even building) muscle. It's brutal but not boring. Best of all it WORKS!