E46 BMW Social Directory E46 FAQ 3-Series Discussion Forums BMW Photo Gallery BMW 3-Series Technical Information E46 Fanatics - The Ultimate BMW Resource BMW Vendors General E46 Forum The Tire Rack's Tire Wheel Forum Forced Induction Forum The Off-Topic The E46 BMW Showroom For Sale, For Trade or Wanting to Buy

Welcome to the E46Fanatics forums. E46Fanatics is the premiere website for BMW 3 series owners around the world with interactive forums, a geographical enthusiast directory, photo galleries, and technical information for BMW enthusiasts.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today!

If you have any problems with the registration process or your account login, please contact contact us.

Go Back   E46Fanatics > Everything Else > The Off-Topic > Health & Fitness

Health & Fitness
Discuss any topics related to heath and fitness here.

Reply
 
Thread Tools Search this Thread Rate Thread Display Modes
Old 07-28-2013, 03:32 PM   #1
blownE30M3
Registered User
 
Join Date: Aug 2003
Location: San Diego, SoCal
Posts: 192
My Ride: 2004 JB M3
Send a message via AIM to blownE30M3
My workout/dieting evaluations, Plateau help

Just wanted to get some opinions because I think I've plateaued some. Need to break this and get moving again. First the diet, 5 meals a day, I don't use cheat days, but I sometimes cheat on the meals, listed below.

Breakfast: 1.5 scoops supplement protein powder, 1 cup oats (1 tbsp brown sugar, because oats taste freakin terrible)

Lunch: Ham sandwich on wheat bread w/ 1/2 avacado spread, 3 leaves of lettuce, 2 pieces of swiss

Post Workout: 1.5 scoops supplement protein powder, 6oz. ground turkey, 1 cup brown rice, random seasonings

Dinner: 1 chicken breast, 1 cup brocolli w/ 1/2 cup almonds or 1 cup edamame w/ 1/2 cup almonds, or 1 sweet potato w/ brown sugar and marshmallow topping (cause its delicious)

Late Snack: 6-10 carrot sticks with 2 tbsp. peanut butter

I can do this diet pretty rigidly supplementing other varieties of things in but maintaining the calorie counts and protein/fat/carb percentages.

Workout is at 2:00 pm everyday, ab exercises every day, I try to raise my weight by 5-10 pounds per exercise every other week and do 3 sets of 10 of pretty much everything. I absolutely hate cardio, but I walk my dog 3 miles a day and sometimes if I feel bored I'll go do a few miles on the eliptical.

Does that diet look okay and do you think I should start lowering reps with more weight to break the plateau or is there something I'm missing? My base weight is 185 but with the diet I have cut it down to 175 and am eliminating most of the fat on my body, the only problem I have is putting mass back on.

Help appreciated in advance!
__________________


Home Automation and A/V Programming
http://www.xsdesignstudios.com
blownE30M3 is online now   Reply With Quote
Old 07-28-2013, 03:45 PM   #2
bgsmith
Registered User
 
bgsmith's Avatar
 
Join Date: Jul 2004
Location: Boston, MA
Posts: 1,165
My Ride: No longer an e46
Send a message via AIM to bgsmith
What are you doing for workouts?
__________________
2006 TRD Sport 4x4, Wheels - 17x8 Pro Comp Series 52 Rock Crawlers
bgsmith is online now   Reply With Quote
Old 07-28-2013, 04:22 PM   #3
blownE30M3
Registered User
 
Join Date: Aug 2003
Location: San Diego, SoCal
Posts: 192
My Ride: 2004 JB M3
Send a message via AIM to blownE30M3
Quote:
Originally Posted by bgsmith View Post
What are you doing for workouts?
Day 1 (Bis/Tris):

3x10 - Concentrations Curls
3x10 - Close Grip Barbell Curls
3x10 - Hammer Curls
3x10 - Bar Pushdowns
3x10 - Overhead Tricep Press
3x10 - Bench Dips

Day 2 (Chest):

3x10 - Bench Press
3x10 - Butterflies
3x10 - Incline Dumbell Press

Day 3 (Shoulders):

3x10 - Dumbell Shrugs
3x10 - Front Dumbell Raise
3x10 - Shoulder Press

Day 4 (Back):

3x10 - Lunges
3x10 - Row
3x10 - Hyper Extensions
3x10 - Bent Over Dumbell Flys

I throw variations in from time to time, but that's core stuff.
__________________


Home Automation and A/V Programming
http://www.xsdesignstudios.com
blownE30M3 is online now   Reply With Quote
Old 07-28-2013, 04:35 PM   #4
bgsmith
Registered User
 
bgsmith's Avatar
 
Join Date: Jul 2004
Location: Boston, MA
Posts: 1,165
My Ride: No longer an e46
Send a message via AIM to bgsmith
You need to add legs to your workout, big reason why you have plateaued, biggest muscle group in the body can't be ignored. No need to even dedicate a whole day to bis and tris. The barbell needs to be your new best friend, scrap the dumbell stuff.

Make sure these exercises are added:

Barbell flat bench
Barbell incline bench
Back squats
Front squats
Deadlifts
Romanian Deadlifts
Barbell rows (different variations)
Standing Barbell shoulder press
Seated barbell shoulder press (in front of and behind the head)

Adding size and strength is really simple, just need to do the right exercises.
__________________
2006 TRD Sport 4x4, Wheels - 17x8 Pro Comp Series 52 Rock Crawlers
bgsmith is online now   Reply With Quote
Old 07-28-2013, 05:25 PM   #5
blownE30M3
Registered User
 
Join Date: Aug 2003
Location: San Diego, SoCal
Posts: 192
My Ride: 2004 JB M3
Send a message via AIM to blownE30M3
Quote:
Originally Posted by bgsmith View Post
You need to add legs to your workout, big reason why you have plateaued, biggest muscle group in the body can't be ignored. No need to even dedicate a whole day to bis and tris. The barbell needs to be your new best friend, scrap the dumbell stuff.

Make sure these exercises are added:

Barbell flat bench
Barbell incline bench
Back squats
Front squats
Deadlifts
Romanian Deadlifts
Barbell rows (different variations)
Standing Barbell shoulder press
Seated barbell shoulder press (in front of and behind the head)

Adding size and strength is really simple, just need to do the right exercises.
Gawd I hate legs. You really think that has to do with upper body plateau though? I will definitely try to work with the bench a bit more. I don't have a spotter though so I may have to use a Smith machine which sucks.
__________________


Home Automation and A/V Programming
http://www.xsdesignstudios.com
blownE30M3 is online now   Reply With Quote
Old 07-28-2013, 05:57 PM   #6
DylloS
Registered User
 
Join Date: Apr 2004
Location: NY
Posts: 672
My Ride: nothing
Quote:
Originally Posted by blownE30M3 View Post
Gawd I hate legs. You really think that has to do with upper body plateau though? I will definitely try to work with the bench a bit more. I don't have a spotter though so I may have to use a Smith machine which sucks.
Yea for sure man. Getting a strong lower body will help out a ton.

You need more heavy shoulder stuff too. Try over head press with a barbell. I could add some more but my bathroom time is coming to an end. I'll post more tomorrow.

Last edited by DylloS; 07-28-2013 at 05:57 PM.
DylloS is offline   Reply With Quote
Old 07-28-2013, 06:38 PM   #7
bgsmith
Registered User
 
bgsmith's Avatar
 
Join Date: Jul 2004
Location: Boston, MA
Posts: 1,165
My Ride: No longer an e46
Send a message via AIM to bgsmith
Quote:
Originally Posted by blownE30M3 View Post
Gawd I hate legs. You really think that has to do with upper body plateau though? I will definitely try to work with the bench a bit more. I don't have a spotter though so I may have to use a Smith machine which sucks.
Absolutely, squats are one of the most important lifts to do.

As far as having a spotter is concerned its not necessary, just know your limits, I don't have a spotter, I just ask someone to give me a spot when I go heavy.
__________________
2006 TRD Sport 4x4, Wheels - 17x8 Pro Comp Series 52 Rock Crawlers
bgsmith is online now   Reply With Quote
Old 07-28-2013, 06:57 PM   #8
Leezy321
Registered User
 
Join Date: May 2013
Location: Boston
Posts: 270
My Ride: 2001 bmw 325i
My workout/dieting evaluations, Plateau help

Dude, you got arms as the first day in your workouts...? And you don't do legs?!!!!

Ditch arms or at least do them last as they're the least important for size/strength. Hit legs and back 2-3 times a week and your musculature will go through the roof!

Your arms will grow with heavy rows and presses. I don't hit my arms directly and haven't for years, but they're still 17" flexed.


Sent from BimmerApp mobile app

Last edited by Leezy321; 07-28-2013 at 06:59 PM.
Leezy321 is offline   Reply With Quote
Old 07-28-2013, 07:05 PM   #9
dabears
Registered User
 
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
Squats and deadlifts (most heavy barbell exercises really) cause massive hormone release in the body to adapt to the stress they create, which means more muscle being built everywhere.

I think you need to eat more to see strength gains, especially considering you've been losing fat.
__________________
dabears is online now   Reply With Quote
Reply

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes Rate This Thread
Rate This Thread:

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Censor is ON





All times are GMT -5. The time now is 07:39 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
(c) 1999 - 2011 performanceIX Inc - privacy policy - terms of use