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Group: Specific Diets & Nutrition

Help!

spanishgirl Posts: 157 Joined: 2001/06/06	2001/08/07, 06:41 PM Ok..I need some advice.... My goal is to gain MUSCLE...but I seemed to have hit a plateau...My diet is good, I supplement...I go heavy at the gym....and I still feel like I am not making the real gains that I could be. An average day's diet is as follows: 6am- 5 boiled egg whites and a bowl of oatmeal. 8am..a small bowl of fat-free yogurt mixed with lowfat cottage cheese. 10am protein bar. 12pm grilled chicken breast, baked potato, and green veggies. 2pm Myoplex. 5pm Chicken breast, brown rice, and veggies (meals vary...sometimes tuna, steak, etc.) and I usually eat another protein bar during the day sometime.....after I work out. I also sometimes throw in a few more boiled egg whites....just for extra protein... All I drink is water or crystal-light...no sodas. What can I do differently? Any suggestions? Thanks!!!!!!! What else could I do to help?
jbennett Posts: 1,558 Joined: 2001/02/28	2001/08/07, 10:32 PM Your diet sounds OK to me. How's your workout going? Going heavy isn't everything. Maybe you just need to change things up a bit. I did about 10 weeks ago and I'm seeing better gains than I ever have before. I'm still doing the same basic excercises, just on different days (now doing chest and back together instead of chest and triceps). If that doesn't work, change the excercise altogether (example: instead of standing curls w/ bar, do seated incline alternating curls). Give it time. As you know, mass doesn't always happen right away. Good luck and keep us posted on your progress! ;)
the_w8lifter Posts: 138 Joined: 2001/08/03	2001/08/08, 11:30 AM I agree with jbennett. Remember that on average, a person gains only 1-1.5 lb of muscle mass per month. That means only 12 or so lbs per year. Now your strength will no doubt increase, but this does not always mean mass. Make sure your split allows for adequate rest. The act of lifting the weight does NOT increase your size. It only creates microtrauma which is repaired while RESTING. Give some specifics on your training split and maybe jbennett or I could help.
spanishgirl Posts: 157 Joined: 2001/06/06	2001/08/08, 06:44 PM Im heading to the gym now...and will be back online in about 2 hours....I will share my program with you...and maybe get some advice....THANK YOU SO MUCH/....You two are great... Til later...
spanishgirl Posts: 157 Joined: 2001/06/06	2001/08/09, 05:13 PM I am doing the 12 week mass-program for the second time...I have noticed a difference in my muscle tone...but what I am looking for is size!