How do I know what my potential is?

  • Posted by a hidden member.
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    Mar 24, 2008 6:04 PM GMT
    I have been working out for a year now and I cannot get where I want to be.

    I eat well, maybe i could increase my calories more but its not like Im eating nothing...

    and

    my workouts are great 4/5 times a week. I just feel like I could work harder or smarter and have no idea what to change add/subtract as far as food and workouts?

    I can read 100 posts on lifting routines but they are not made for everyone?

    How can this 30 year old 146# look his best?

    Thanks!
  • Posted by a hidden member.
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    Mar 24, 2008 6:29 PM GMT
    epleadbe saidI have been working out for a year now and I cannot get where I want to be.

    I eat well, maybe i could increase my calories more but its not like Im eating nothing...

    and

    my workouts are great 4/5 times a week. I just feel like I could work harder or smarter and have no idea what to change add/subtract as far as food and workouts?

    I can read 100 posts on lifting routines but they are not made for everyone?

    How can this 30 year old 146# look his best?

    Thanks!


    In order for the people here that could offer you the best advise, you will have to give a lot more information about your goals, routine, diet, habits, etc...
  • Posted by a hidden member.
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    Mar 24, 2008 6:37 PM GMT
    Joe-
    I work out about 4/5 times a week in a good week...been a little lax lately b/c I had the flu but I have been very consistent..

    My routine -
    Monday: warmup, Chest/Back, abs, cardio
    Tuesday: Arms
    Wed: off or cardio
    Thursday:Legs
    Friday Shoulders and cardio if I feel i need it

    I switch it up each week

    Diet: 4/5 meals a day... I cannot do the 6 small meals

    But Ill eat:

    oatmeal and protein for breakfast
    turkey sandwich for lunch and usually salad or veggie
    protein b4 gym or more turkey or Peanut butter sandwich

    shake after gym

    dinner: chicken broc and yams

    low fat cherry nutrigrain bar b4 bed

    not alot of habits here

  • UncleverName

    Posts: 741

    Mar 24, 2008 7:31 PM GMT
    If you can afford it, see a personal trainer.

    You might need to be eating more (a lot more) and you might need to be doing a lot more work.
    I felt like I was stuck in a rut too, then I started seeing a personal trainer, and he kicked my ass. I wasn't pushing myself nearly as hard as he pushes me.
  • Posted by a hidden member.
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    Mar 24, 2008 7:43 PM GMT
    epleadbe,

    you look good now...

    The only way you will increase mass is to increase calories, the right way of course. One year is not nearly long enough to reach your potential unless you are using steroids. It just takes time and dedication.

    When you get to a certain point where lifting loads are causing chronic pains or recurring injuries, then you have probably hit your natural peak. For some people that's a 250lb bench press and for others it's a lot more (damn them).
  • GQjock

    Posts: 11649

    Mar 24, 2008 9:13 PM GMT
    epleadbe...
    you're on the right track but you're not hitting the muscles hard enough
    for you to see any real growth you'll have to hit each group about twice a week
    what you have listed it's really only once
    you don't have listed what exercises you're using or the amt of sets and reps
    ... why don't you take a look at some of the ready made workouts on this site and take a look at some others and test them out
  • Posted by a hidden member.
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    Mar 24, 2008 10:30 PM GMT
    It sounds like your not working out to failure. Define your goal and study exercises and how your going to get there. There's loads of information on this site and bodybuilding.com. And if your still confused hire a trainer at your gym. At your age and state of health, almost anything is achievable you just need the direction. If you don't want to hire a trainer you need to do a lot of reading.

    Good luck
    Joe
  • Posted by a hidden member.
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    Mar 25, 2008 9:52 PM GMT
    Welp,

    I truly believe that most workout plans will work. Its just a matter of intensity, keep the intensity high. The more experience you have, the more the intensity level build up.

    I also believe most of gains is done through nutrition. You can squeeze in some protein/supplement drinks between breakfast and lunch. Try to add an extra 300-600 calories a day and see if that is a good match for your body growth.

    Do squats (legs), that is the largest muscle and creates the most growth. Try to do some tried and true weightlifting..like deadlifts, barbell rows, bench, and more squats. Try more free weights.

    Once in a while do a 5x5 program to increase strength.
    Its also nice to have a workout partner that is intense.
    Cheers