I
ironlion27
Member
- Jun 28, 2011
- 15
- 0
Hey all. Been reading through the forum a lot. I came here to learn some new shit. I been lifting hard since I ended my sporting carreer about 3 years ago and had been sport specific weight training for 10 years prior.
I have been making good enough gains over the past 3 years going from a 177 lbs soccer player body to a slightly squishy (16%bf) 195 lbs. body.
Here's were it all went wrong- I haven't measured in in about 3 months but was still feeling good and my wife was saying i was still making gains. i took a 2 week vacation to europe and didn't train those two weeks. I have been back for 1 full weeks training. Tonight I measured in and have lost almost a full inch in my biceps and 3 FULL INCHES on my chest since measuring 3 months before!!!! Me and my wife could both tell the difference after our trip but had no idea it would be that big of a difference.
Current Measurements;
Height-6'0"
Weight- 194.00
BF- 13.3%
Chest- 40.5"
Waist- 33"
Arms- 15.5"
Shoulders- 49.25"
Forearms- 12.5"
Neck- 15.25"
Hips- 39"
Thighs- 24.75"
Calves- 15"
I have been using an app for my phone to measure my calorie intake and have been right at my goal 2400 (my basal plus the cost of my excercise for the day- loaded heavy on proteins {so that I have ingredients for muscle but won't gain fat}) almost without exception for a full year now.
Example of Diet (todays meals);
Breakfast-Ham and Egg breakfast sandwich
Snack- Apple and baby bell cheese
Lunch- "Monster" Ham Sandwich
Snack- Clif Bar and Almonds
Dinner- turkey meat tacos x3
Snack- beef jerky
I've been putting in solid workouts every week with the only exception being our vacation. The three workouts I've been hitting for about 4-6 weeks each then rotating are at the following links;
I have made a point of getting 7.5-8.5 hours sleep. I supplement with a quality multi-vitamin, fish oil and acidophilis.
How do I improve my current routines, diet or general habits to break this, what i wish was only a plateau, muscle loss streak. HELP!!!!
I have been making good enough gains over the past 3 years going from a 177 lbs soccer player body to a slightly squishy (16%bf) 195 lbs. body.
Here's were it all went wrong- I haven't measured in in about 3 months but was still feeling good and my wife was saying i was still making gains. i took a 2 week vacation to europe and didn't train those two weeks. I have been back for 1 full weeks training. Tonight I measured in and have lost almost a full inch in my biceps and 3 FULL INCHES on my chest since measuring 3 months before!!!! Me and my wife could both tell the difference after our trip but had no idea it would be that big of a difference.
Current Measurements;
Height-6'0"
Weight- 194.00
BF- 13.3%
Chest- 40.5"
Waist- 33"
Arms- 15.5"
Shoulders- 49.25"
Forearms- 12.5"
Neck- 15.25"
Hips- 39"
Thighs- 24.75"
Calves- 15"
I have been using an app for my phone to measure my calorie intake and have been right at my goal 2400 (my basal plus the cost of my excercise for the day- loaded heavy on proteins {so that I have ingredients for muscle but won't gain fat}) almost without exception for a full year now.
Example of Diet (todays meals);
Breakfast-Ham and Egg breakfast sandwich
Snack- Apple and baby bell cheese
Lunch- "Monster" Ham Sandwich
Snack- Clif Bar and Almonds
Dinner- turkey meat tacos x3
Snack- beef jerky
I've been putting in solid workouts every week with the only exception being our vacation. The three workouts I've been hitting for about 4-6 weeks each then rotating are at the following links;
- Workout Routine Database - BenchMark - Static & Kinetic | JEFIT- Best Android & iPhone Workout App, Bodybuilding App.|Best Workout Tracking System
- Workout Routine Database - Single Muscle Split Full Strength Day| JEFIT- Best Android & iPhone Workout App, Bodybuilding App.|Best Workout Tracking System
- Workout Routine Database - Single Muscle- Growth| JEFIT- Best Android & iPhone Workout App, Bodybuilding App.|Best Workout Tracking System
I have made a point of getting 7.5-8.5 hours sleep. I supplement with a quality multi-vitamin, fish oil and acidophilis.
How do I improve my current routines, diet or general habits to break this, what i wish was only a plateau, muscle loss streak. HELP!!!!