- ate healthy June 2016 - dropped 30 pounds
-Started weightlifting in November 2016
- noticed muscle gainz after 2 months of weightlifting
- went on a bulk in January 2017 3600 cals
- got a little fluffy in april-june so I went on a 1800 calorie cut
- dropped down to 145 pounds, gained most of it back cause of some bad choices on a trip to michigan
- tried to go on a cut again body was like nope so went on a 2600 bulk in august 8th 2017
- Started going up in weight when it comes to lifting pretty dang quick good form and everything but no weight gain after a month
- upped calories to 2700 still no weight gain
- still going up in weight when it comes to lifting but no weight gain on the scale
- stressed and wondering if I should up my calories again but am worried because I don't want to have to sacrifice my 6 pack and I know there's another way
Weight - 153
Height - 5'7'' 1/2
Age - 17
Lifting for - 1 year 1/2
Body fat % - 13-14
Lean muscle weight - 141-142
Dead lift weight - 150-155
Bench press - 135
Incline dumbell - 40's
Shrug weight (barbell) - 185
Squat - 135
I follow the body beast booklet on meal plans and according to the body beast booklet I get
7 starchy carbs
4 legumes or protein liquids
6 vegetables or balanced liquids
7 fruis or carb liquids
13 proteins
6 fats
and 1 scoop of shakeology which is a superfood shake which is really good
with this I made a meal plan and upped a couple of things but stlll no weight gain after 3 months of bulking at 2800 because they up 200 calories in the book
I sometimes follow P90X3 leg workouts or Bodybeast leg workouts I work out 6 days a week twice a day. I lift heavy every week day at 1:20 till around 2:20 and do a ab or HIIT leg workout at 8:00 pm.
Breakfast - 5:40 am
1 scoop of shakeology - 1 banana - 1 cup of unsweetend almond milk - 1 tsp flax oil
1 Cup oatmel - 3/4 blueberries - 1tsp honey - 1tsp peanutbutter
Before I ride a mile to school - 7:15am
1 cup sweet potato
After 1st period - 9:06 am
1 apple
After 3rd period (Lunch)
4 oz lunch meat
1 cup carrots - 1/4 hummus
1 starchy carb
After 5th period before my workout 1:20pm
1/4 greek yogurt plain - 1/4 granola
After my workout before 7th period 2:30 pm
1 scoop of recovery shake
After school when I get home 4:00 pm
1 scoop of whey protein
1 vegetable
Dinner - 6:00 pm
4 oz of chicken breast
1 cup broccoli
1/2 cup black beans
After my workout - 8:30 pm
1 serving starchy carb
1/2 cup cottage cheese or 1scoop of recharge shake
Training routine for a couple more week because i've been on this same routine for about 2 weeks now
Monday - Legs - Ab workout at night
Tuesday - Chest - Ab workout at night
Wednesday - Back - Yoga (Reccomended and researched)
Thursday - Shoulders - Ab workout at night
Friday - Arms - Leg workout at night if i'm not extremely sore
Saturday - Chest morning - Triometrics workout or pliometrics workout
Sunday - Rest day
I know this isn't the best way to train but that's why i'm here right I do them compound exercises and I do em well scott so just need some guidance here. I work Thursday - Saturday - Sunday and I have to push heavy carts and walk around bagging groceries for 4-6 hours 2- 3 times a week. So my guess is overtraining and not enough eating.