Frustrated To The Highest magnitude: PLEASE READ

ross_lionheart

As my subject states Im extremely frustrated directly at the world of bodybuilding. I have been bodybuilding from the age of 16, Im 19 now and after making some good progress in stregth and size I have stopped growing completley.

I cant express how seriously p**** off I am that my gains and progress has stopped. I havent made any significant progress for around one year now and im getting sick of it, to the extent that i think im just going to give the lifestyle up and walk away from it. But instead of doing so I keep telling myself to hang in there and eventually you will get it. But that doesent seem to happen and after telling myself it will come after 6 months I THINK that im going to throw the towel in. In many ways this is my last ditch effort to turn this around because If i cant im finished.

Let me give you a general run down of my diet/nutrition/stats etc. Im currently around 5ft 6 or 7 and weigh around 15 stone. By no means am i ripped, Id have to say my bf is around 20-25 percent which is quite pathetic, I dont look fat in fact i just look like a normal person. I have 49 inch chest last time i check and 27.7 inch quads17.6 inch arms.

Everyday i take in 6 small meals that consist of around 60g of protein. Most of my meals are a combinaton of both solid fools and suppliments. The suppliments that I take are extrememe meal replacement and build and recover after I train.

I train 3-4 times per week just now and normally do 10 sets for large bodyparts and 6 sets for smaller bodyparts. I couldent really give you a directly figure as to how much protein I intake but it would be something in the range of 1.5 x pound of bodyweight per day. I also take in around 3500 calories per day over the course of 6 meals.

I am not weak by any means, obviously im not as strong as you guys I only squad 140kg plus for 3-4 sets 6-8 times and bench over 100kg for 4 sets 8-10 reps.

I should also state that i dont attend the gym for a social thing. I take one minute in between sets depending on exercises of course and push myself. I find it funny that one guy in the gym who does **** all and has an amazing physique told me its all about genetics.

Im seriously getting sick of being told one thing by one person and some other crap by another. You guys are seriously my last hope becuase if this fails I GIVE UP PEROID.

splinter

Perhaps you might want to lose some fat?

Change your diet and increase the amount of food?

Change your routine to focus the bodyparts that get neglected?

Perhaps think about taking steroids post 21?

PScarb

give us a rundown of each mael that you are eating along with supplement amounts as you have stated that you take in 60g protein per meal 6 times per day but i know that both Extreme MRP and Build and Recovery do not contain this amount....
if you don't add anything to these supps then i reckon you are eating not enough protein or good fats and too many carbs this would come across from your BF% amount.

i would also be more consistant in your training as you have said you train 3 or 4 times per week but you need to keep this to 4 times per week....

what amount of cardio do you do?? if you don't do any i suggest you place some into your weekly plan start with 3-4 times per week PWO at approx 30min...

Nick500

As the others said, post up more intricate details of your diet and training. From the outside, everything looks farily spot on, but pscarb for example is an expert at macronutrient manipulation and as he says you may be lacking EFAS and protein, and consuming too many carbs.

Nick

Squatty

Hi mate. You've come to the right place. I often get "frustrated to the higherst magnitude" and the guys on this site are very good at saying "calm down. Lets deal with this in a very matter of fact way". The advice is always sound

As the others have said,post up your training and diet in more detail and also be more specific about what you're trying to achieve. You'll be sorted in no time

ross_lionheart

Hey, thankyou very much for all of your replys so far. I have included my nutrition and training below. my goal is to acheive a physique similar to that of chris benoits. Below are some pics of him:
http://cripplercrossface.com/banned/scans/484.jpg
http://cripplercrossface.com/banned/scans/493.jpg

Ive recently purchased some N-Large 2 so I was thinking about introducing it into one of my meals to increase the protein and carbs.

Meal One:
Large serving of porridge mixed with 200ml milk
Two scoops of extreme meal replacement in 400ml water
• Two multivitamin tablets

Meal Two:
Chicken breast
Large Baked Potatoes w/butter
Banana
1 scoop extreme meal replacement

Meal Three:
Large serving of Tuna mixed with mayonnaise
Large Baked Potatoes w/butter
Banana
1 scoop extreme meal replacement

Meal Four:
Large serving of chicken, tuna, steak etc
2 baked potatoes w/butter
2 scoops Build and Recover mixed with 400ml water

Meal Five: After Workout
Serving of Build and Recover mixed with 400ml water

Meal Six: 45 minutes to one hour later
Two whole eggs and four to six egg whites

Before Bed:
Two scoops of extreme meal replacement in 400ml water
--------------------------------------------------------------------------------------

Monday: Chest/Triceps:
BB Bench Press: 2x10 (warm- up)
BB Bench Press: 4x 6-10
Incline DB Bench Press 4x 6-10
Peck Deck or Flat Flyes 3x12
Triceps press downs 3x10
Lying triceps press 3x10
Crunches 4x25

Wednesday: Legs/Shoulders:
Squats 2x10 (warm-up)
Squats 4x8-10
Leg extensions 4x8-10
Leg curls 4x8-10
Calf Raises 4x 15-20
DB Shoulder Press: 3x8-10
Side Lateral Raises: 3x8-10
Bent Over Lateral Raises: 3x8-10

Friday: Back/Biceps:
Lat. pull down to the front 4x10 (warm-up)
D.B Rows 4x8,
Seated row 3x8
DB Shrugs 3 x 8
Barbell Curls 3 x 8
Dumbbell Hammer Curls 3 x 8
Leg Raises 4x25

Nick500

2 Problems:

Overtraining. I think you are doing too many sets - I personally do 10 - 12 sets maximum for large body parts (legs, chest, back, shoulders) and 4 - 6 sets maximum for small body parts (i.e. arms) - I do a little more for calves though.

Secondly, 'Meal Six: 45 minutes to one hour later
Two whole eggs and four to six egg whites ' should be much bigger, this is your first big meal for after your workout, i really think ramming down a huge amount of LOW GI carbs is in order here, perhaps have a large steak with 2 jacket potatoes, with olive oil.

Nick

Squatty

I agree with Nick about Meal Six. You must train quite late in the day, I guess. I might think about swapping meal four and meal six around.

Sort of agree with NIck about the training as well, although I wouldn't consider it overtraining if it was spread over four days (is that possible?). I tend to do the same number of sets for chest as you do, but the only other bodypart trained that day is calves. Likewise, you've got back and biceps on the same day, whereas you could work back only (possibly with abs) and work arms on the fourth day. Just an idea!

crazycal1

12 sets per body part is still too many for lots of people-
i grow well on 3 per body part and training 2 x a week-
concentrate on poundage progression-
your diets plenty good enuff-
make sure youre getting lots rest and sleep.

( quality 1000th post) 8)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

ross_lionheart

Hey,

Nick could you please show me an example of a workout that you would suggest doing for to gain the type of physique benoit has. I was actually thinking about trying a workout routine similar to dorian yates out.