Working out, hit "the wall." - Some back story.

[MrMazda92]

I figured this was as good a place to complain as anywhere, and I may even get some suggestions!

Back story:
In highschool, exercise was a joke to me, I could stay in shape(and look it too) with minimal effort. Ahh, the invincibility of youth! I also made $1,800 a week, but that's beside the point. I was 5'10, weighing in at 175 and very solid! I had an 8 pack, and nearly endless energy. This energy dwindled after highschool ended(Class of '08), and I dropped to 165 and my 8 dropped to a 6. Not so bad, but I noticed the difference in energy.

2010,
I had maintained decently since highschool, and was holding at 165 and looking alright. Then came my life changing 4 car pileup... I'll avoid repeating the tale of my legal issues that took 2 years to resolve. I sprained my right ankle, tore a few tendons, and have suffered from tendonitis ever since. For a while there, I let this get me down pretty badly... I drank a lot of soda, ate like a pig, and sat on my a-- playing Call of Duty. This led to my highest ever weight of 192...

2011(Fall),
I decided that I was DONE with being overweight, and I made a promise to myself, to never let my body go again. The older you get, the harder it is to get in shape, and I feel this already(at 22 years old).

I did a crash diet for 2 days(zero food, solely to shrink my stomach down, to cause that "full" feeling sooner).
After those 2 days, I started eating green vegetables, fresh fruit, and a little bit of fish. I also took plenty of vitamins, to balance out the parts of my diet that were lacking. I started running 3 days a week, and exercising at a local gym for 4. These overlapped in such a way, that monday and tuesday were "break" days, for my body to recover.

The end result of this was a loss of 52 pounds in 35 days, and seeing visible definition in my core area. I was dedicated though, and I already had a strong background in nutrition, it didn't hurt that I actually ENJOY preparing my own meals.

At 140 pounds, I felt AMAZING. I was light, I was fast, and I was lean. At this point, I decided to go all the way... I wanted to get my body back to where it was in highschool. I worked more beef and pork into my diet, increased my caloric intake from 2,200-2,600 a day to my current 3,400-4,000 a day, and hit the gym harder than ever. I never gave up running, and I actually now run intervals 2 days a week.

After 1 month on my current exercise "plan", I hit my current weight of 165 pounds. I have a 6 pack again, with solid definition. I've done this with VERY little supplement use(I don't overload my body with creatine or protein powders), I predominantly get my protein from canned tuna. It may sound silly, but the protein content is very high, and the cost is pennies compared to protein powder(The one I use, when I actually take it, comes in at $150/month for full dosage) compared to my "tunatein" cost of $15/month.

I've hit the ever popular "wall" in fitness. I've been able to barely squeeze over 170 pounds, for a few days, but unable to hold that weight for long. I'm not shooting for 200 pounds of "oh s---!" here, but it would be nice to see 175 or 180, you know? The only times I've been able to get past 165 in the past year, I had to cut down on running and bump my caloric intake above 5,000 a day. For obvious reasons, that is utterly out of the question.

Do any of you have any suggestions, or experience in this area? I'm looking to maintain that "lean, hard look" while increasing muscle mass slightly. I am not unhappy at my current weight, but it would be nice to put on another 10 pounds of muscle, without sacrificing my speed and flexibility.

Weekly Exercise:
Currently I run about 16 miles a week(counting intervals)
I do yoga twice a week
I strictly follow P90X doubles schedule bi-weekly, offsetting weeks lifting free weights at the gym.
I also have a tuesday/thursday PE course at my local college, which focuses heavily on cardio and core.

All this, coupled with a caloric intake of 3,400-4,000/day, should have gotten me farther than it has. I genuinely don't understand where I'm getting stuck.

Edit:
I forgot to mention, I eat 8 times a day. Roughly every 2 hours, only until my hunger is no longer present. I never eat until "full".

[Ryan]

..... I just lift heavy stuff at my job all day. I spend about 2h/day sitting. I don't count calories, I don't watch what I eat, and I'm fit enough for me

I generally laugh at people who visit the gym, I mean, why would you pay someone for you to work?

Sadly, I have nothing but those snide comments Blake, I'd start putting less effort into getting more-than-necessary fit and more into your MX

[mitmaks]

I work from 5 am to 3:30pm and after that I get home and do some yard work, bodywork (on cars), etc. I'm constantly busy, on my free time I get on here and some other forums.

[Josh]

well coming from the fitness industry for the last 6 or so years this is common. you have done what it takes to get you to the point you are at but now you have to change your routine, currently your body is just maintaining. You need to switch it up a little bit. The Yoga is good the running not so much. I would swap your running to intervals 3 times a week only for 20 to 25 minutes at the start of your workout. Now they should be like this.

on treadmill always run with a grade of .5 to 1 otherwise it is bad for your knees
-2min warm up say at 4mph
-step that up to a jog say at 6pmh for 2 min you want to be between 40 and 60% of your maximum speed
-then step it up to 80% for 50 - 60 seconds
-then back down to 60%
and repeat with a 2 min cool down at the end.

now there are several things you can play with but you constantly want to be changing what you do every exercise, so play around with the grade of the ramp and speed. try a 6 or 8 grade at 6mph..

Then replace your running with resistance training, resistance training promotes muscle/cell growth and running does the opposite. remember that with trying to gain muscle mass you should have a protein before and after your workout. you dont want your body feeding off of it self so you it is important to have the before and after. A cheap protein powder can be like muscle milk, I always subed the milk for water to keep the cal intake down. a good rule of thumb is to not duplicate the same workout regime for more than 2 weeks at a time. you need to change it up, different exercises, routines, heavier or lighter weights. If you want to talk more give me a call.

on a side note 160lbs!!! I am 5'11" or so and my BMI will only allow me to be at 184lbs and that would put me at 4% body fat... that would be crazy. Right now I am at 213 and goal by end of next month is 195ish and 12% BF

[MrMazda92]

Ryan,
I'm weird about this, it's my other obsession besides MX-3s. Honestly, the time I put in is about even, shocking as that may sound! I like to think of it as preventative maintenance, if you will, for my body! I don't want to realize too late that I'm falling apart, and have to run to catch up. You know? As far as my gym membership, It's free until 2013... I also have nearly unlimited access at my school, otherwise I'd definitely agree with you from a cost standpoint.

mitmaks,
I wish I had a physically demanding job. Currently, I'm trying to find ANY job to hold me over through summer... I've got enough money to float my expenses(after buying this month's toys for the MX-3s), but nothing beyond that.

Josh,
That's about the best information I could have asked for! Thanks a bunch! I'll try to PM you tomorrow, or saturday, about a few questions I've had on this topic. On topic for running, I run almost exclusively outdoors, since I have a track touching my back yard(largest park in the city).
I'll split my protein into 2 drinks, before and after, that's something I wasn't aware of.

I actually use GNC branded "Beyond Raw - Rebuilt Mass" as my primary supplement. I typically mix it 50/50 with a cheaper protein, as rebuilt mass rings up nearly $80 a tub, I'll start splitting it into 2 drinks tomorrow.

I don't care about my weight, so much as my strength... I just don't have the size to gain the strength I'm looking for, if that makes sense?

Thank you kindly!

[wagZE]

Dude Josh is buff I think he knows what he's talking about. He can be your yoda for body building!

[Josh]

I just don't have the size to gain the strength I'm looking for, if that makes sense?

Thank you kindly!

What! that is wrong. one of my good buddy's does competition lifting he is about 5'5" and 160 lbs. His max bench in competition is just over 600lbs, and his squat is just over that. He is not big at all though he likes to think he is. It has a lot to do with technique, form, and the way you lift. you need to train for what you are looking to do. if you are looking for strength then there are ways to train for than, if you want speed and or agility there are ways to train for that, if you are looking for cardiovascular then running is one of the best ways. lift right and lift smart

Wag - your crazy I am not buff, I am lazy

[MrMazda92]

I've never been happier to be told I'm wrong then, because I may meet my goals afterall.

What's wrong with wanting all of the above?

[Josh]

Well then you need to find a good regiment that will help out in all the areas. There is a Spartan race going on down in OR soon. that's is a good forum to start with. It incorporates a lot of these elements into the race. I am doing a Warrior dash next month. similar format just not as grueling

[MrMazda92]

I've been running around constantly the last 2 weeks, back and forth from Salem every other day... I hate being this busy.