Stuck at 165 lbs.

[artoni]

Hi everyone,

For the past month and a half or 2, I have been stuck at 165 lbs. It wont go any higher. I do eat fairly healthy and I spread meals every 2.5 - 3hrs and of course I workout 4-5 times per week.
Just to give you an idea of what I ate yesterday:


08:20 Protein shake (half water half milk)
09:00 2 eggs, 2 whole wheat bread slices, 1 banana & 1 apple
12:00 6 inch sub (grilled chicken with olives, peppers, lettuce, tomato, pickles - no chesse or mayo).
12:45 Pear, 2 plums and 60 grams of sunflower seeds
15:00 Tuna salad (1 can of tuna and a bowl of garden salad)
17:40 6 inch sub (grilled chicken with olives, peppers, lettuce tomato, pickles - no chesse or mayo).
20:00 chicken salad (1 chicken breast and garden salad)
21:15 bowl of cereal (almonds, oatmeal .....)
22:00 Protein shake.

Personaly, I think that I am doing good in food choices but I know I am messing up somewhere somehow.
Please help me out.

Thank you

[swanso5]

not sure when you train but maybe try this order:

1 - 1 banana, bowl of cereal (almonds, oatmeal .....), Protein shake (half water half milk)
2 - 1 apple, 2 eggs, 2 whole wheat bread slices
3 - Pear, 2 plums, 6 inch sub (grilled chicken with olives, peppers, lettuce, tomato, pickles - no chesse or mayo), 60 grams of sunflower seeds (spread these out throuighout the day and even beyer replace with fish oil x 6 grams a day)
4 - Tuna salad (1 can of tuna and a bowl of garden salad)
5 - 6 inch sub (grilled chicken with olives, peppers, lettuce tomato, pickles - no chesse or mayo).
6 - chicken salad (1 chicken breast and garden salad)
7 - don't have cerial here, try some fish and / or Protein shake.

tips
- you can add in some pasta and rice if you want as it seems like you're not gonna gain a lot of fat anyway
- no red meat or turkey...get into that...red meat has more calories from fat than lean chicken so can be handy in that respect
- for training cut out all sinlge joint exercises, put all compound exercises together and do them all 3/week so you leave another day full of calories that you can use for growth and recovery instead of using them up on shitty isolation exercises each training day that won't grow anything

[artoni]

Hi Swanso5,

I will definitely add some or pasta in the future. When you say red meats: what does that include? sorry I am not sure.

Also when you say single handed join exercises: what are they?
Compound exercises: what are they?
Also what did you mean by leave another day full of calories for growth?

thank you very much

[swanso5]

red meat- beef, steak, minced meat, lamb, pork etc

single joint / isolation exercises - any exercise that uses 1 joint only such as flyes (shoulder), curls (elbows) and leg ext (knee)...these are pretty much useless to 95% of the training population

multi joint / compound exercoes - any exercise that uses more than 1 joint such as squats (ankle, knee, hip), deadlifts (ankle, knee, hip, shoulder) and cleans (ankle, knee, hip, shoulder, elbow)...these are king for any type of program

if your training everyday than your using caloires everyday...if you decrease training days, you'll have more days off so you'll have more cal's for actual growth...think of it this way...for growth you need enough cal's to do the following and are used in the following order:

1 - fuel everyday activities (walking, being awake etc)
2 - fuel any accidental exercise (walking stairs, lifting boxes etc)
3 - fuel any exercises (cardio, wts etc)
4 - to recover from exercise session
5 - to "compensate" from exercise session (basically make muscles bigger)

most people barely get to 4 with their high volume approaches and sub standard nutrition plans as they feel the need to train everyday and if your training with enough intensity then you shouldn't feel like training everyday anyway