Working out-stalled progress

[Geekbabe]

I've been killing myself working out and just seem so ,well stuck ! I tend to the tall slim side and I'm not getting more defined, or bulking a bit in the places I want to bulk.I'm really disatisfied when I look in the mirror considering the effort I'm putting in.


What should I do,is it time to consider supplements? carb cutting, surgery ? what?

 

[Spoooon]

What are you doing for your workouts?

edit: As far as supplements are considered, you might consider some sort of whey protein powder.

 

[Scope]

I feel for you, but I have opposite problem I'm tall but wide. I keep gaining mass but not leaning at all. This summer I spent 2 hours a day minimum on my bike, eating healthy, plus lifting 4 times a week. I'm just come to accept my body type for what it is. Hope this helps.
Scope!

 

[Geekbabe]

Originally posted by: Spoooon
What are you doing for your workouts?

edit: As far as supplements are considered, you might consider some sort of whey protein powder.

machines 3x per week, at least 1/2 hour cardio every day, what will this whey powder do for me ?

 

[Scope]

It provides whey protein to build extra muscle, it may also prevent you from being as sore after lifting weights[My Personal Experience].
Scope!

 

[Spoooon]

You might be doing too much cardio if you really want to bulk up. Either slow down on the cardio or go with the protein supplement.

 

[Geekbabe]

Originally posted by: Scope
I feel for you, but I have opposite problem I'm tall but wide. I keep gaining mass but not leaning at all. This summer I spent 2 hours a day minimum on my bike, eating healthy, plus lifting 4 times a week. I'm just come to accept my body type for what it is. Hope this helps.
Scope!

Well I have no intention of "accepting" shiat,I'll get the body I want if I have to pay a surgeon for it.I do however want to try to do as much of the work myself as I can.I'm trying to be patient but it just feels lately like I'm constantly moving and doing and not getting appreciable results.. hitting plateu's is so frustrating!

 

[luv2chill]

Originally posted by: Geekbabe

Originally posted by: Spoooon
What are you doing for your workouts?

edit: As far as supplements are considered, you might consider some sort of whey protein powder.

machines 3x per week, at least 1/2 hour cardio every day, what will this whey powder do for me ?

Well someone can correct me if I'm wrong, but drinking a protein shake (which is waht Spooooon was taking about is just a good easy way to get lots of protein, which as you know is the stuff muscles are made of. Your body uses the dietary protein you intake to help build up your muscles after you rip 'em to shreds with weight training.

I think the only reasons people prefer whey protein is that it's islolated from the other macronutrients (i.e. you're not taking in much fat or carbs with whey powder) and it's pretty decent tasting (depending on the brand... I like Designer Protein's Strawberry flavor personally).

Protein shakes aren't going to make a huge difference, but they can definitely help, especially if you're not getting enough protein in your diet to keep up with your body's needs.

Everyone reaches plateaus. Try changing up your routine... work different muscle groups on different days (called a "split" in weight training speak) and try doing more sets and less reps to tone (or more reps and less sets to bulk up). All the cardio is great if you want to lose fat, but it's really not going to help you gain muscle mass. But I find cardios benefits are more than just fat loss... the exertion really helps with the winter "blahs" for me and just makes me feel healthier.


Keep at it!

l2c

 

[DogFromDuckhunt]

How long have you been working out?

 

[Geekbabe]

I really like cardio because of the mental lift and energy it gives me,I guess I'm gong to have to sit down with the sports medicine dudes and come up with a different plan to help me get over this current stall in progress. They did rrecommend that I start eating more which I've been doing and my diet is a pretty good one,lots of chicken,veggies,fruit etc.

 

[luv2chill]

Originally posted by: Geekbabe
I really like cardio because of the mental lift and energy it gives me,I guess I'm gong to have to sit down with the sports medicine dudes and come up with a different plan to help me get over this current stall in progress. They did rrecommend that I start eating more which I've been doing and my diet is a pretty good one,lots of chicken,veggies,fruit etc.

It sounds like you're doing things right... kudos... I'm sure you will break through this plateau. Try the protein shakes! It can't hurt, and you can add cool stuff to them like bananas or peaches . I'm drinking one right now and I think it's pretty enjoyable actually.

l2c

P.S. Make sure you're lifting enough weight too. I only say that because a lot of girls/women I've seen at the gym lift really light weights (probably out of the irrational fear that their muscles will get really huge and manly LOL) but in order to get your muscles to tear you have to load them. A good rule of thumb is pick a weight you can lift for three sets of ten reps. After a week or two you should be able to lift more. If you keep lifting the same amount your muscles won't continue getting bigger.

 

[Sluggo]

Sounds like more than anything you need to change up your routine.

Cardio, been doing just one thing? Bike one week, stair stepper one week and elliptical <sp?> one week.

Weights, been doing bench press, do incline bench press, then try decline bench press for a week. Been doing 50 pounds? Drop the weight to 30 and double your reps, or raise the weight to 60/65 and do 6 reps. Try a week with only 15-20 seconds between sets. You can try doing reps to failure with a light weight. Try very slow reps with high weight concentrating on form. Try a light weight, do 20 reps very quickly, as fast as you can do them and still keep good form.

The trick is to keep your muscles guessing, the human body is very good at adapting to one thing, then expending the MINIMUM amount of energy it takes to do that particular task. I know a guy who has been doing the same exact routine for a year, and refuses to change, even though he no longer sees results from it.

 

[Geekbabe]

Sluggo,

You've got a good point,I forgot all about the set point stuff,I guess it applies to exercise as well as diet.In thinking it over it occurs to me that what's also lacking is fun,perhaps I'll take up some sort of sport as well.
Kick boxing anyone ?

 

[mboy]

Take it from a former competitive Bodybuilder:

Diet is 75% of it. U must eat properly 24/6 ( u can have 1 cheat day per week)

Do cardio no more then 45mn 3-4xs a week (4 max)
weights 3xs a week for what u want to accomplish.
Change your workout routine (reps, weight, excerises) every 12 weeks taking 1 week off of weights in between and cut cardio to 20mn 3xs that week.

In my heyday I wouldnt spend more then 4 hours a week in the gym lifting weights (except dieting down for a show, lots of extra cardio then). If you are spending more then that (add another 3hrs/wk MAX for cardio), then u are overtraining (90% of why u see the SAME people in the gym day in and day out and not look 1 bit different from 1 month to the next)

Also, cardio is 300% more effective when done 1st thing in AM on empty stomach.
Your blood/sugar level is very low from fasting for 8 hours or so and you will start to tap into your fat stores MUCH more quickley then doing it any other time during the day when you are mainly burning oiff blood sugar, not stored fat!!!!

 

[Electric Amish]

I tend to the tall slim side and I'm not getting more defined, or bulking a bit in the places I want to bulk

Sorry to disappoint you, but no amount of excercise will increase your bustline.

amish

 

[BoberFett]

To really help you, I think we need to see a picture of you in as little clothing as possible.

 

[PG]

What do you mean by weights? Let me go off on a bit of a rant here. Most people, personal trainers included, don't really have a clue when it comes to lifting weights. Walk into a Bally's type place and tell me how many squat racks they have or places to do deadlifts. I bet it's zero or maybe one squat rack and they probably don't let you do deadlifts. But they'll have at least half a dozen flat or incline benches. I don't know about most people, but I grew up on a farm and had to do a lot of manual labor. I never once had to lay on my back and bench press any weight. Ever had someone ask how much you bench once they find out you lift weights? That's someone who's ingorant. The bench press can be a good exercise, but not the most important thing in the world.
OK, how does any of this relate to you? Start doing squats and deadlifts and don't mess around. I'm not very strong or big....5'7" and 175....but I've deadlifted 365 for 2 reps. At least once a week I do 315 for about 10 or so. Little pink dumbells aren't going to do anything and don't count towards lifting weights.
Also, start eating. Maybe you are starving your body which will slow down your metalbolism and curb any possible gains. And as others have said stop with the cardio every day. Two or three days a week of lifting along with the same for cardio is all you need. The weights and cardio can be done the same day.

Here's a simple routine:

Day 1 (M) Day 2 (TH)
Overhead Press Bench Press
Squat Deadlift
Chin Row
Calf Raise Grip Work
Ab Work Ab Work


And I'm tired of people using the "I just want to tone, not bulk up" BS. Women, even men, don't just bulk up that easily. If it was easy we'd all look like Arnold.

edit: the spacing on that routine didn't work out, but you can see it

here

 

[mboy]

Originally posted by: PG
What do you mean by weights? Let me go off on a bit of a rant here. Most people, personal trainers included, don't really have a clue when it comes to lifting weights. Walk into a Bally's type place and tell me how many squat racks they have or places to do deadlifts. I bet it's zero or maybe one squat rack and they probably don't let you do deadlifts. But they'll have at least half a dozen flat or incline benches. I don't know about most people, but I grew up on a farm and had to do a lot of manual labor. I never once had to lay on my back and bench press any weight. Ever had someone ask how much you bench once they find out you lift weights? That's someone who's ingorant. The bench press can be a good exercise, but not the most important thing in the world.
OK, how does any of this relate to you? Start doing squats and deadlifts and don't mess around. I'm not very strong or big....5'7" and 175....but I've deadlifted 365 for 2 reps. At least once a week I do 315 for about 10 or so. Little pink dumbells aren't going to do anything and don't count towards lifting weights.
Also, start eating. Maybe you are starving your body which will slow down your metalbolism and curb any possible gains. And as others have said stop with the cardio every day. Two or three days a week of lifting along with the same for cardio is all you need. The weights and cardio can be done the same day.

Here's a simple routine:

Day 1 (M) Day 2 (TH)
Overhead Press Bench Press
Squat Deadlift
Chin Row
Calf Raise Grip Work
Ab Work Ab Work


And I'm tired of people using the "I just want to tone, not bulk up" BS. Women, even men, don't just bulk up that easily. If it was easy we'd all look like Arnold.

edit: the spacing on that routine didn't work out, but you can see it

here

Agreed and benching with a barbell isnt even that great of an excercise, dumbells are much better for full range of motion.
Anyway, good luck getting this girl to do bent over rows, deadlifts and you are lucky to get her to do squats with a smith machine (horrible for u by the way unless u do the occasional 1 legged squat with it.

 

[ZaneNBK]

Originally posted by: Geekbabe
I've been killing myself working out and just seem so ,well stuck ! I tend to the tall slim side and I'm not getting more defined, or bulking a bit in the places I want to bulk.I'm really disatisfied when I look in the mirror considering the effort I'm putting in.


What should I do,is it time to consider supplements? carb cutting, surgery ? what?

As others have mentioned, you should raise your protein intake with a supplement or high protein/low fat foods. Generally should be getting 1-1.5g of protein per pound of body weight per day. Try taking a protein shake immediately after working out. Also try taking 2g of glutamine twice a day (you can mix one of the servings with your protein shake) and 5g of creatine once a day (again, you can mix this with your protein shake, but make sure you're getting plenty of carbs, 20-30g, with your creatine). Eat a serving of protein before you go to bed as well and never skip breakfast.

Other than that go with a higher weight, lower rep workout. Something like 3 sets of 8-10 reps. You should barely be able to finish the last set or even have to drop set to finish (lower the weight). Also, make sure you're getting plenty of sleep since that's when most of the muscle growth/tissue repair happens.

Carry around some protein bars and eat one if you get hungry. When you're trying to build muscle you need to eat more than normal. If you're worried about gaining fat then go with a low carb high protein bar.