Feeling like Im reaching a plateau

[Qairoc]

Hey guys Im fairly new to the forum, but Dre and armed have been giving me some awesome advice! I'm in the diet section cause i wanted to see if there were any tips that could help me get over my plateau feeling hump. I eat 6xs a day on a 2540 caloric intake 640 calorie deficit. My meals are as followed. Meal 1: 3 eggwhites and one yolk scrambled with 1/2 cup oatmeal. Meal 2: 2 jumbo stuffed shells they are 4g fat 22g carbs and 12g protein. Meal 3: A green apple with a protein shake 2scoops usually adding out to 40g protein and 20 carbs. Meal 4: Usually whip appeal here lol. Either 4oz chicken breast with 1 cup of broccoli or a whole wheat turkey sandwich with pepper jack sliced cheese. Meal 5: I usually take my preworkout shake with a banana. Meal 6: 4oz chicken breast and 6oz steak I do no carbs this last meal (started that this week) cause i hear that its best for hormone balance? I think thats the term I'm looking for. I apologize cause I'm in a rush heading to the gym atm lol or I would've put what each meal equals out to. Basically tho by the end of the night I have reached my intake goal and my macro goals minus 1 or 2%. My question is should i just keep plowing through doing my 5 workouts a week? or should I start adding cardio in here now and get a bigger caloric deficit?

 

[3J]

ok this is a headache to read... please give your meals in meal time format

meal 1
xxxxx

meal 2
xxxx


etc

 

[Qairoc]

Ok 3J its like this, and my apologies on the headache lol I have more time to write this up now.

My Macros in percentage form are as followed;

Protein:40%
Carbs:30%
Fats:30%

Meal 1:
3egg whites with 1 yolk scrambled and 1/2 cup of oatmeal.

Meal 2:
2 jumbo stuffed shells they are 4g fat 22g carbs and 12g protein

Meal 3:
A green apple with a protein shake 2 scoops usually adding out to 40g protein and 20 carbs

Meal 4:
4 oz chicken breast with broccoli.

Meal 5:
Pre workout protein shake.

Meal 6:
6-8oz steak.

All my meals add up to 2540 caloric intake as is right now. I am suppose to eat 3180 for maintenance, but Im trying to cut fat atm. I am naturally bulky build so I don't care to really get any bigger than 234 lbs.
If I get a bit smaller so be it, but I really like my size atm. I am just curious as to what my next step should be. Should I do cardio and put myself at a further deficit?
Or should I continue on the path I am taking and just plow through like a mad man through the plateau?
I know it has to break at some point just not going as smooth as I planned lol. I know losing 56lbs in an 11 month time frame is a big accomplishment in itself, but I have bigger goals now far as wanting to get to 11% BF and such.

 

[3J]

so no post workout nutrition?

 

[Qairoc]

so no post workout nutrition?

Ehhhhhh my apologies i do take post workout shake with MEAL 6. Meal 6 is always after my workout. (But nothing besides those two things.)
I also forgot to mention I am taking CLA, Fish Oil, and a Multi Vitamin 3x a day.

 

[Armed and dangerous]

Like the avi, good choice

 

[Qairoc]

Like the avi, good choice

LOL Thanks Armed and @Dreday I just ordered my 3 pack of that austintine stack. Got each bottle for 10$ or less on Bodybuilding.com the Egcg was 7 chromium was 14 and the S one was 14. (Too lazy to go back and find out what the S word was lmao) Order should be here by Saturday. I had already ordered the Clenbuterol tho before we spoke guess I'll shelf that for a later date. Going to wait for 3J advice on my diet then begin my supplementation when my order gets here Saturday.

 

[Qairoc]

Ok I went through my meal design and retweaked some things. My new Calorie goal is 2420/day

My Carbs will be: 40% @ 242g/day
My Protein will be: 35% @ 212g/day
My Fats will be: 25% @ 67g/day

Haven't come up with meals as of yet, but I know I am going to have to re work them in order for this work. My issue is my ovn job, then switching back to days Wednesday and Thursday after a Sat,Sun,Mon ovn. Thinking on Saturday I'm going to begin meals at noon so I can eat during my shift.

For those wondering my shift is 10pm-6am. If I start at noon I can get all 6 meals in by 6am then go home and sleep for 6 hours and start over. Tuesday would be more difficult cause I would have to eat every 2 hours instead of three so Wednesday Thursday and Friday can be on its own 3 hour rotation.

Anyways hope this makes some sense to you guys, sorry if it causes a headache, but I've been at work all day going at this lol finally got it down to where I need it to be. Going to work on foods when I get home cause I can't read labels from work.

Also think I'm going to change my workout routine up. Still go 5 days, but start focusing more on strong form, and controlling the weight. I kind of do now, but I also feel like I just go through the motions these days at the gym instead of giving my all. Going to put these factors in effect tonight.

 

[3J]

take your carbs down to 150.. up your protein to 230.. up your fats to make up the rest... eat your carbs ONLY in meal 1, pre workout meal and post workout nutrition.. so rougly 40-50g carbs per meal.. the rest of the meals should be pro/fat.. this is the PRN (as needed) approach to carbs and cutting

Ok I went through my meal design and retweaked some things. My new Calorie goal is 2420/day

My Carbs will be: 40% @ 242g/day
My Protein will be: 35% @ 212g/day
My Fats will be: 25% @ 67g/day

Haven't come up with meals as of yet, but I know I am going to have to re work them in order for this work. My issue is my ovn job, then switching back to days Wednesday and Thursday after a Sat,Sun,Mon ovn. Thinking on Saturday I'm going to begin meals at noon so I can eat during my shift.

For those wondering my shift is 10pm-6am. If I start at noon I can get all 6 meals in by 6am then go home and sleep for 6 hours and start over. Tuesday would be more difficult cause I would have to eat every 2 hours instead of three so Wednesday Thursday and Friday can be on its own 3 hour rotation.

Anyways hope this makes some sense to you guys, sorry if it causes a headache, but I've been at work all day going at this lol finally got it down to where I need it to be. Going to work on foods when I get home cause I can't read labels from work.

Also think I'm going to change my workout routine up. Still go 5 days, but start focusing more on strong form, and controlling the weight. I kind of do now, but I also feel like I just go through the motions these days at the gym instead of giving my all. Going to put these factors in effect tonight.

 

[Qairoc]

take your carbs down to 150.. up your protein to 230.. up your fats to make up the rest... eat your carbs ONLY in meal 1, pre workout meal and post workout nutrition.. so rougly 40-50g carbs per meal.. the rest of the meals should be pro/fat.. this is the PRN (as needed) approach to carbs and cutting

So 3J ONLY eat the carbs before my workout like a preworkout deal? And then again after my workout with post workout supps? If I split it into meals that would only be 100 tho right? So what to do with the other 50? Eat that at breakfast? Or don't worry about it at all and stick with the 100.

 

[Armed and dangerous]

So 3J ONLY eat the carbs before my workout like a preworkout deal? And then again after my workout with post workout supps? If I split it into meals that would only be 100 tho right? So what to do with the other 50? Eat that at breakfast? Or don't worry about it at all and stick with the 100.

Read it again, meal 1, pre and post

 

[Qairoc]

I should have added this to my last reply. Should I kick back up doing cardio? Or will i not need it since Im doing the Austintine cutting fat stack that Dre referenced. I still plan to go to the gym 5 days a week. But Im going to be upping and tracking my weight goals, so I can make sure I'm getting stronger. I have been bad on that part. Going to the gym and just picking up weight lol. I'm getting real focused now.

 

[Qairoc]

Read it again, meal 1, pre and post

Damn thanks Armed. I read that wrong completely. You guys are life savers I swear.

 

[Armed and dangerous]

I should have added this to my last reply. Should I kick back up doing cardio? Or will i not need it since Im doing the Austintine cutting fat stack that Dre referenced. I still plan to go to the gym 5 days a week. But Im going to be upping and tracking my weight goals, so I can make sure I'm getting stronger. I have been bad on that part. Going to the gym and just picking up weight lol. I'm getting real focused now.

There are a lot of different workouts for building strength, 5-3-1, and a lot more. problem is I don't know a lot about them but there are guys here that do, dre, avito, capt, franktb, halfwit, I'm sure 308power has knowledge of stuff like that, and many more

 

[71Avido]

What's your training background Qairoc?

 

[Qairoc]

What's your training background Qairoc?

How do you mean Avido? Like how long or my experience with going to the gym?

I have been working out for 5 yrs, but was on and off. I just started last year with going consistently 5 days a week and eating healthy.
My experience far as strength training or with what to do at the gym to help with this cutting to burn fat is very slim in the least.
I use training routines from bodybuilding.com or I go to the gym decide I'm doing arms or Legs and do the main exercises for that(I train every body part evenly for the record lol arms and legs was the first thing to come to mind). For the last 3 months I have been doing reps over 10 in sets of 3 finishing the night with a drop set for whatever muscle I was working that night. I know about supersets and giant set, but I have never set up or had a routine set up to meet my needs specifically. I'm just really getting into this cause I want to compete in the Fall show here next year and I want to be swimsuit rdy for my cruise in March.

 

[CptFKNplanet]

I should have added this to my last reply. Should I kick back up doing cardio? Or will i not need it since Im doing the Austintine cutting fat stack that Dre referenced. I still plan to go to the gym 5 days a week. But Im going to be upping and tracking my weight goals, so I can make sure I'm getting stronger. I have been bad on that part. Going to the gym and just picking up weight lol. I'm getting real focused now.

Additional cardio should be brought in when you hit sticking points as you get lower in calories. Think of it as a supplement. That being said, I still do cardio even when bulking, but only 5 mins post workout on training days. When I'm dieting I usually end up getting up to 30 mins (if not longer) 5 days/week, and do it in the mornings separate from lifting. Diet is the key factor in body composition changes though.

I would suggest getting on a structured training program. How long have you been training, and what is your overall goal?

 

[CptFKNplanet]

I use training routines from bodybuilding.com or...

Which routine are you following right now?

 

[71Avido]

How do you mean Avido? Like how long or my experience with going to the gym?

I have been working out for 5 yrs, but was on and off. I just started last year with going consistently 5 days a week and eating healthy.
My experience far as strength training or with what to do at the gym to help with this cutting to burn fat is very slim in the least.
I use training routines from bodybuilding.com or I go to the gym decide I'm doing arms or Legs and do the main exercises for that(I train every body part evenly for the record lol arms and legs was the first thing to come to mind). For the last 3 months I have been doing reps over 10 in sets of 3 finishing the night with a drop set for whatever muscle I was working that night. I know about supersets and giant set, but I have never set up or had a routine set up to meet my needs specifically. I'm just really getting into this cause I want to compete in the Fall show here next year and I want to be swimsuit rdy for my cruise in March.

Reps of 10, are you going for strength or size?
Generally 8-12+ reps are for size, 5 and under are for strength.

You say you got a routine off BB.com? Which one and how long have you been running it?

 

[Qairoc]

Additional cardio should be brought in when you hit sticking points as you get lower in calories. Think of it as a supplement. That being said, I still do cardio even when bulking, but only 5 mins post workout on training days. When I'm dieting I usually end up getting up to 30 mins (if not longer) 5 days/week, and do it in the mornings separate from lifting. Diet is the key factor in body composition changes though.

I would suggest getting on a structured training program. How long have you been training, and what is your overall goal?

My most important goal is to get rdy for this cruise in March of next year. Trying to get down to atleast 14% BF. I'm currently 19-20%BF right now. My ultimate goal is to compete in a Fall show next year.
I have been in the bodybuilding game for 5yrs or more I started back at 13 but fell off once I got to highschool, and picked it back up at 21. I'm 26 now, but didn't get hardcore about this until last year.
I was 300 lbs and had boobies lmao. Was time for a change, so i did light research, got my diet in check and made up my mind to follow each routine I picked up. It has helped out so far, but again its time for a change. You guys have been really helpful btw. I feel real confident going forth with my diet now thanks to 3J and Dreday has hooked me up with fat burning supps. Just working out my meal plan now, and reseraching what I should for weight training.