Where am I going wrong?

elsy

Hi wondering if I could get a few opinions I'm female 29 weigh 147lbs and I'm just stuck its bit shifting at all here is my typical weeks training and a typical food day:
Training
4 day split
Day 1 Quads and biceps
Squat 4 x 15
Leg press this is the one you are in a complete lying flat on your back position 4 x 15
Steps up with DBS on a bench 4 x 15
Overhand bicep curls 4 x 12
Preacher curl 4 x 12
Hammer curl 4 x 12

Day 2 Chest and Calves
Chest press 4 x 12
Incline db chest press 4 x 12
Cable x over 4 x 12
Chest flies flat 4 x 12

Single leg calf raises with db 4 x 15
Calves lifts on leg press 4 x 15

Day 3
Hamstrings and back
Straight leg dead lift 4 x 12
Leg curl 4 x 12

Lateral pull down 4 x 12
One armed bent over row 4 x 12
Wide grip seated row 4 x 12
Underhand row 4 x 12

Day 4 traps and triceps
Military press 4 x 12
Bent over lateral raise 4 x 12
Upright Row 4 x 12
Shoulder press 4 x 12

All these done as heavy as I can and drop weight as needed I would also do 30 mins cardio with this and 3 spinning classes a week

Typical diet
Breakfast
Protein shake with oats half banana and berries
Snack ryvita with tuna
Lunch chicken with brown rice just seasoned or instead of rice somedays stirfry veg
Snack yougart flaxseed
Dinner lean meat with brown rice or sweet potatoe and veg
A protein shake after training this does be roughly 1500 cals a day and is an increase to what I was eating before but still not much movement on the scales any tips anyone sorry for the long read but I work hard and so tired of not progressing

elsy

I forgot the tricep bit on day 4
Tricep dips 4 x 12
Lying down extension 4 x 12
Pulldown 4 x 12

Stench Blossoms

How long have you been eating and training like that.

elsy

A bit of background that might help I lost 70lbs over the past few years I've been stuck at the 10.7 mark for about a year dice January I've really got into the strength training so I would be training similar enough to above since jan I would be eating similar enough to this since then it has got cleaner in recent months ditching bread and that sometimes I worry that I've messed with my metabolism from the years of dieting when I lost the 70lbs I would of eating 1200 calories for a long period of time I just get so frustrated cause I eat better and train better than most maybe it's just a really bad plateau but its so hard

Brian?

elsy wrote: »

A bit of background that might help I lost 70lbs over the past few years I've been stuck at the 10.7 mark for about a year dice January I've really got into the strength training so I would be training similar enough to above since jan I would be eating similar enough to this since then it has got cleaner in recent months ditching bread and that sometimes I worry that I've messed with my metabolism from the years of dieting when I lost the 70lbs I would of eating 1200 calories for a long period of time I just get so frustrated cause I eat better and train better than most maybe it's just a really bad plateau but its so hard

Well done on the weight loss. With the level of resistance training you're doing I'd deemphasise monitoring your weight and start measuring your body fat. You could well be adding muscle.

How do you look to yourself in the mirror, are you getting leaner?

elsy

I'd definitely have definition I didn't have before I am a lot leaner not as lean as I want but I'm a working progress I'm sure your right i probably just need to change my mind frame after been so focused on the scales I did get my bodyfat done with a calipers recently for the first time I'm 26 per cent so hopefully that will see progress in a few months

runawaybishop

elsy wrote: »

I'd definitely have definition I didn't have before I am a lot leaner not as lean as I want but I'm a working progress I'm sure your right i probably just need to change my mind frame after been so focused on the scales I did get my bodyfat done with a calipers recently for the first time I'm 26 per cent so hopefully that will see progress in a few months

Are your clothes fitting better? When do you weight yourself?

Doug Cartel

On day one you're doing 12 sets of 12 bicep curls. Your arms must be wrecked by the end of this, but I don't think it's going to get you much in terms of fat loss. There are loads of other cases where you appear to be doing the same exercise over and over with a slight twist. If you changed things up so you had some proper variation and not just burning out one muscle at a time, you could probably get a lot more work done overall.

brownej

Hi OP,

You have detailed very clearly what you are doing but you are pretty vague on what your goals are from the training.
Do you want to be bigger, stronger, fitter, leaner or all of the above.
Your training style should be dictated by your goals. The goals can be short term or long term.
It can be easy to get stuck in the same routine and feel like you're not making any progress.
Why don't you look at changing one of the spin classes to something else. Something like body pump, bootcamp or TRX where you are working with some resistance but it is still cardio.

For your weights routine, If you outline your goals, I'm sure someone with more experience than me would be able to tweak your current program to help you overcome your current plateau.
I think it's good for your body and mind to change your programme around a bit every couple of months to keep you from being stuck in a rut. I'm only basing this on my own experience so it's only a limited sample size of 1, but I find it helps me.

Best of luck

elsy

My goal is to build some muscle drop body fat get as lean as I can I've gotten this far from what I use to be I want to push myself to get as far and in the best shape I can

Brian?

elsy wrote: »

My goal is to build some muscle drop body fat get as lean as I can I've gotten this far from what I use to be I want to push myself to get as far and in the best shape I can

As I said above, stop worrying about your weight so much. If your goal is to be athletic and lean you need to start measuring your bf%.

You've done a tremendous job so far, go easy on yourself if you've hit a bump in the road.

Also, go easy on the curls. 3 different variations is complete overkill.

btkm8unsl0w5r4

Your doing an awful lot of training. Rest is as important as training, I always find I loose weight on rest days. I know its hard to stay out of the gym, but your body needs time to recover and repair.

Teebor15

I always find I loose weight on rest days.

Eh?

btkm8unsl0w5r4

Teebor15 wrote: »

Eh?

On rest days, I find I loose weight. If I weigh myself after a rest day I usually have lost weight, I generally doint loose weight with back to back training days.

Google "weight loss on rest day" and you will find its not just me.

nice_guy80

change your training routine would be the first thing, along with more rest days.

do less isolation stuff in the gym and more compound work
raise the intensity of workouts by organising exercises into groups of three and do mini circuits

eg lower body push - squat, upper body pull - chin up (or lat pull down) and a dynamic core exercise in between -swiss ball knee tucks

johnfaul

Very high volume workout,
Consider looking into a 3 day split push pull legs perhaps,,
What about cardio try adding some sprints as well.

elsy

I do 3 spinning classes a week for cardio usually double these up on training days so spinning in the morning weight training in the even this leaves 3 rest days a week I would of thought that was plenty if rest. I was on a. 3 day split up until recently I have 8 weeks where I have more spare time that's why I changed to 4 days but after the 8 weeks I will be returning to a 3 day split