Testoviron
New member
Hi everyone,
first of, some background info about me:
Stats:
Height: 6.0ft
Weight: 192lbs
BF: about 12%
Daily calories: 3'000-3'500, meals every 2-3 hours
Exercise level: daily (3-4 days lifting, rest light cardio)
So thats me currently, I've sustained a shoulder and chest injury. This happened over 3 years ago, I had surgery for the shoulder, the chest was left untreated. My right pec got torn off the collar bone / sternum and grew back on about an inch lower than it used to be. This makes incline and over head presses very difficult because my shoulder will compensate for the pec. Hence I can only go as heavy as my shoulder can handle, no more heavy bench presses and flys are almost impossible.
January 2012 was the first time I was able to go back to the gym for the purpose of bodybuilding. I've gained back 30lbs initially very quickly but the last 2 months I've seen nothing, hardly even sore.
What I've done so far is medium to light weights on DB press until failure (30-50 reps) I got some growth out of it at first but I'm clearly stuck now.
I'm generally stuck with my upper body, my legs are amazing looking, I work them once a week, as heavy as possible and till failure, easy as that. I can't do that with most of my upper body. I hit every muscle twice a week now simply to make up for the lack of intensity, it helped at first but shortly after growth stopped yet again.
I'm running out of ideas, was wondering if anybody has some input.
Diet:
I eat very clean and healthy, I go several months until I eat junkfood and even then its mostly homemade with rather wholesome ingredients. Perhaps my sugar intake is a bit low?
Pre workout meal: 20g waxy maize starch mixed in 100g of oatmeal, flax seed and 30g of whey isolate + 3 egg whites.
Post workout: 30g waxy maize starch or maltodextrin + 30g whey isolate.
During the day I consume about 300g additional slow acting carbs (oatmeal, brown rice, whole grain pasta),
30g of protein every 3 hours, mostly lean chicken / turkey breast, in total about 250g of protein a day
I consume a lot of fat as well, I don't know the exact number but usually have about 10 -20g of walnuts or almonds with every meal or a lot of omega3/fishoil capsules, few egg yolks per day too.
Thats about it, been stuck at the 195lbs for over 2 months now. My workout sessions are what they are, I mix it up a lot and do get plenty of rest in between, but I do lack intensity. Some are probably going to point out the cardio and the fact that I'm at the gym daily, I think thats not the problem however. I have very little to none activity other than that (desk job) and I tend to gain fat rather quickly if I don't do that. Besides, my cardio is very light, I keep my heart rate around 115 for 20-30min. Its more about circulation and getting off the damn chair.
So, what do you think?
first of, some background info about me:
Stats:
Height: 6.0ft
Weight: 192lbs
BF: about 12%
Daily calories: 3'000-3'500, meals every 2-3 hours
Exercise level: daily (3-4 days lifting, rest light cardio)
So thats me currently, I've sustained a shoulder and chest injury. This happened over 3 years ago, I had surgery for the shoulder, the chest was left untreated. My right pec got torn off the collar bone / sternum and grew back on about an inch lower than it used to be. This makes incline and over head presses very difficult because my shoulder will compensate for the pec. Hence I can only go as heavy as my shoulder can handle, no more heavy bench presses and flys are almost impossible.
January 2012 was the first time I was able to go back to the gym for the purpose of bodybuilding. I've gained back 30lbs initially very quickly but the last 2 months I've seen nothing, hardly even sore.
What I've done so far is medium to light weights on DB press until failure (30-50 reps) I got some growth out of it at first but I'm clearly stuck now.
I'm generally stuck with my upper body, my legs are amazing looking, I work them once a week, as heavy as possible and till failure, easy as that. I can't do that with most of my upper body. I hit every muscle twice a week now simply to make up for the lack of intensity, it helped at first but shortly after growth stopped yet again.
I'm running out of ideas, was wondering if anybody has some input.
Diet:
I eat very clean and healthy, I go several months until I eat junkfood and even then its mostly homemade with rather wholesome ingredients. Perhaps my sugar intake is a bit low?
Pre workout meal: 20g waxy maize starch mixed in 100g of oatmeal, flax seed and 30g of whey isolate + 3 egg whites.
Post workout: 30g waxy maize starch or maltodextrin + 30g whey isolate.
During the day I consume about 300g additional slow acting carbs (oatmeal, brown rice, whole grain pasta),
30g of protein every 3 hours, mostly lean chicken / turkey breast, in total about 250g of protein a day
I consume a lot of fat as well, I don't know the exact number but usually have about 10 -20g of walnuts or almonds with every meal or a lot of omega3/fishoil capsules, few egg yolks per day too.
Thats about it, been stuck at the 195lbs for over 2 months now. My workout sessions are what they are, I mix it up a lot and do get plenty of rest in between, but I do lack intensity. Some are probably going to point out the cardio and the fact that I'm at the gym daily, I think thats not the problem however. I have very little to none activity other than that (desk job) and I tend to gain fat rather quickly if I don't do that. Besides, my cardio is very light, I keep my heart rate around 115 for 20-30min. Its more about circulation and getting off the damn chair.
So, what do you think?
