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I'm a 35 y/o man. I work out and run for about 1 hour, about 5 days a week. Other than a period of time in my early 20's, I've never been able to cross the line from looking fit to looking buffed. I can gain 10 pounds or so of muscle when I focus on heavy lifting and less running, but never surpass that. When I ran almost exclusively, while training for a marathon, I got thinner, but didn't get a six pack. My diet is decent, but not perfect. How do you guys who look swollen and full of veins get to that point from where I always seem to be?
Track calories and macros wether or not you are bulking or cutting
iifym.com calculators
Get on an established program with built in progression and deloads for stalling. Dont do your own workout
I think the calculator on iifym.com is a little off. I just input my information and it says I need 2170 calories to maintain and 2387 calories for bulking. I've been averaging 2350 calories over the past 2 years and have gained about 2 lbs. Can my BMR really vary that much from the "average" BMR?
Its a general guideline. Obviously everyone will be different. You can add or subtract 300 calories every week as the scale goes up and down based on your needs until you find YOUR maintenance, bulk, cut etc
I was speaking more of the macros though.(protein, fiber, fats etc)
After your first year of training(give or take) the noobie gains stop and tracking macros becomes just as important as your workouts.
Also progression in weight is just as important. If you keep bench pressing 185lbs every week you will only get so big and so strong. If you are on a proper training program the progression is built in and tells you when to add weight.
Check body building.com. The workout forums have a few good programs in them. If you have been lifting for a while i suggest ICF 5x5, its an intermediate program you can google that too.
Most people make the mistake of creating their own program.. I think all of us are guilty in this respect. at one point or another.
I was 130lbs 24%bf in may of last year. Now I'm closing in on 170lbs 17% bf because i tracked macros and got on a good program.
How much are you running? I'd stop that if you want to look "buff" a 30-45 minutes of low intensity steady state cardio is best, any higher intensity can start becoming "muscle" wasting. I know running is good for you, but bodybuilders don't run, it's counterproductive.
Spend more time lifting.
Eat more. You need to find out what your body likes. I can eat 400 grams protein and 500 grams carbs and maintain, while another guy might eat 400 grams protein, and 200 grams carbs to maintain, everyone is different, and diet is VASTLY trial and error. You just have to see what works best for you.
Actually 161lbs 17% right now(said closing in on 170). Goal is 170 by June or there abouts. Recomp is easy for a beginning lifter. No real need to cut unless you are incredibly obese.
But this is not my thread, back on topic
Too much cardio, if you want to put on bulk you have to break your muscles harder and eat more. I'm older than you and adding bulk is tough but not hard. Build up the core, only do cardios for conditioning. Don't waste all your energy on cardios, spend more energy on resistance training.
I had a feeling the answer would be a stricter diet and I have been doing my own workout for years.
Yeah but how consistently? The title of the thread is "ALWAYS get stuck at the same plateau" - I'm guessing that by use of the word "always" you're implying it is a constant struggle for you.
What do your workouts consist of? What type(s) of running do you do? It's hard to give pointed advice with the information you've provided thus far.
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