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Plateau - Advice on Diet & Routine Please

ruppert · 2009-04-16 12:09:00

Hi all, I am 30 yrs old male, approx. 90kg, approx. 13 % bf. I'm following the plan below with some success for the past 4 months. I have updated the weights routine several times (approx. every 5 weeks) with the most current below. I will also include intervals (threadmill, incline full (15), 8 x 30s @ Speed 13+, rest for…

16-04-2009 12:09pm

#1

ruppert

Closed Accounts Posts: 42 ✭

Join Date: September 2006

Posts: 13

Hi all,

I am 30 yrs old male, approx. 90kg, approx. 13 % bf.

I'm following the plan below with some success for the past 4 months.

I have updated the weights routine several times (approx. every 5 weeks) with the most current below. I will also include intervals (threadmill, incline full (15), 8 x 30s @ Speed 13+, rest for 60s) & pilates several times a week.

Aim is to get to 8-10 % bf.

Results are starting to plateau - all advice/ suggestions on improvements would be very much appreciated.

Cheers,

R.

Meal cal p c f
1 Shake 110 26 3 1.5
Banana 105 1 27 0

2 Melon 70 1.2 13 0
Yogurt 83 6.5 8.5 2.5
Almonds 177 4 6 17

PWO Shake 220 52 6 3

3 Tuna 130 30 0 0
Corn 102 3.9 17.5 1.85

4 Tuna 130 30 0 0
Corn 102 3.9 17.5 1.85

PWO Shake 110 26 3 1.5

5 Chicken 250 50 0 5
Onion 30 1 7.5 0
Brocolli 27 2 6 0
Courgette 9 0.9 0.9 0.2
Red Pepper 19 0.5 3.5 0

6 Shake 110 26 3 1.5

Totals 1784 264.9 122.4 35.9

A (Monday and Thursday)
KG Reps Sets
A1 RDL 85 8 4
A2 Incline Bench Press 35 each hand 12 4
A3 SL Leg press 95 12 4
A4 DB Prone Row 12.5 each hand 12 4
B1 Burpees - 15 3
B2 Jacknife - 20 3

B (Tuesday and Friday)
KG Reps Sets
A1 Rear foot elevated split squat20 each hand 12 4
A2 PG Chin Ups - 8 4
A3 Glute - ham raises - 12 4
A4 Arnie Press (Shoulders) 22.5 each hand 12 4
B1 DB Seated Rotations 35 12 3
B2 Mountain Climbers - 20 3

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