Sitting At 200
by: Tony Litton - December 3rd, 2009
My offseason has seemed to hit a wall. I have gotten up to 200 pounds, but for the past couple of months, my weight has stayed between 194-200. I have been increasing my caloric content, and my workouts have been amazing. My strength is going up for my entire body, but particularly in my legs. I feel great, but the only problem is that the scale won't move! I even increased by fats by 80 grams over the past couple of weeks, kept my carbs high, and protein high, but my weight still swings from 194-200 pounds. To top it off, I have stayed away from the cardio since May 2009, but still the weight remains the same. Don't get me wrong, I'm glad that my bodyfat has remained somewhat constant, but in this offseason I've been looking to add significant muscle mass, which would mean an increase somewhat on the scale. For now, I'm just being patient with the weight, because like I said, I feel great and am stronger. Also in the mirror, my legs look fuller and upper body looks bigger, but....the weight is still the same... In the mean time, I will begin further diet research. The goal remains, I must reach 220 before dieting for my next show! I will be patient... Tony Litton
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12/03/09
Gotta keep slowly add'n the calories then brother....gotta take in more than ur burn'n off. I know it can be mental cause you don't wanna gain fat, but if your eat'n clean and hit'n the gym hard...you will have no problems! Best of luck!!!!!!!!!!
12/03/09
Tony, I've got faith in you and your hard work will pay off just as it has in the past. Good luck bro, you'll hit your mark. Keep pushing
12/04/09
I'd recommend switching up your training routine. Try HIT if you're a volume guy. The same thing happened to me recently and since the switch, I've stayed off of the scale, but my dead and squat went up over 90lbs and I'm still at a relatively low body fat % (7-8). That doesn't happen without the accumulation of some LMT!
12/09/09
Check this article out for your diet, i found it pretty interesting.
http://www.tmuscle.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1
http://www.tmuscle.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1
12/12/09
In the past when I have hit a strength or bodyweight wall, I have worked with a good friend of mine who is a powerlifter. He would have me do forced reps, partial forced reps (using a power rack or blocks on my chest), and drive my intensity through the roof. Also, I have incorporated century training (sets of 1x100 on every major exercise), and super-intense sets and workouts. Although sometimes what I needed to do to break my plateau was take some time off for my entire body to recover (take some time off, or at least work out less per week and boost the calcium supplementation (for my bones and skeletal tissue)). I am a hardgainer, so I found it was beneficial to allow my body and nervous system to completely recover to prepare for more gains and harder stress (through more intense workouts and heavier sets). However, when I got back on, my body could handle more weight, and soon, added more lean mass.
12/18/09
I would suggest trying Tabata Interval weight training its an 8 set per exercise workout with 20 sec of lifting followed by 10 sec of rest, with 2-3 min of rest between exercises. You get insane pumps and will gain significant size and strength while losing bodyfat, because of the short rest periods you don't even need to do cardio. I would stick with compound movements for maximum gains. As long as you nutrition and supps are sound you should have decent gains.
