Feeling Stuck in My Lifting, This Week's Training

Hello! I’m feel kinda stuck in my lifting and not really getting the results I’d like. I’m a male, 31, 6’5, 268LB/121.5KG Trying to get more muscular. Typically I’m doing 10, 8, 8, 6 I log all my food intake and sit around 2300 calories a day while maintaining around 270g protein, 160g carbs, and 50g fat I feel like I’m stalling and haven’t been able to break to break the 260 mark. Any help would be awesome! Thanks in advance!
high pully flies-10x20lb 8x25 8x30 6x30
low pully flies-10x20lb 8x25 8x30 6x30
decline-225x10 235x8 245x8 255x6
decline flies-30x10 35x8 40x8 45x8
incline-185x10 190x8 195x8 205x6
incline flies-30x10 35x8 40x8 45x8
dumbbell bench-85x10 90x8 95x8 100x6
flat flies-30x10 35x8 40x8 45x8
pec-dec-160x10 165x8 170x8 175x8

Single Arm Lat Pull- 57.5x12, 60x10, 70x10, 80x10
Wide Lat Pulls- 100x10 120x8 140x8 160x6
Underhand Lat Pulls- 100x10 100x10 120x10 140x8
Cable Row- 140x10 160x8 180x8 200x6
Dumbbell Row- 75x10 80x8, 85x8 90x10
Bent Row- 135x10 145x8 155x8 165x6
Deads-225x10 275x8 295x8 300x6

Best Dumbbell flies- 10x20, 25x8, 30x8, 35x6
Cable Rear Delt Pull- 10x20, 25x8, 30x8, 35x6
Face Pull- 75x10, 80x8, 85x8, 90x6
Lat Raise- 10x20, 25x8, 30x8, 35x6
Front Raise-10x20, 25x8, 30x8, 35x6
Smith Shoulder Press- 165x10, 175x8, 185x8 195x6
Dumbbell Shoulder Press-75x10, 80x8, 85x8, 90x6
Dumbell Shrug-75x10, 80x8, 85x8, 90x6
Barbell Shrug- 225x10, 225x10, 225x10, 225x10

Glute Kickback-130x10, 135x8, 140x6, 145,6
Leg Extensions- 145x10, 150x8, 155x8, 160x6
Prone Leg Curl-130x10, 135x8, 140x8, 145x6
RDL-135x10, 145x10, 155x10, 165x10
Bulgarian- 55x10, 60x8, 65x8, 70x6
Hack Squat- 225x10, 235x8, 245x8, 255x6
Leg Press-410x10, 500x8, 590x8, 680x6
Squat-225x10, 245x8, 255x8, 275x6

Preacher Wide- 65x10, 70x8, 75x8, 80x6
Dips- 10xBW, 45x8, 70x8, 90x6
Preacher Close- 65x10, 70x8, 75x8, 80x6
Skull Crushers- 65x10, 65x10, 65x10,65x10
Reverse Grip Curl- 40x10, 50x8, 60x8, 70x6
Tri Rope Extension- 40x10, 45x8, 50x8, 55x6
Incline Curls- 20x10, 25x8, 30x8, 35x6
Iso-Tri Pushdown-15x10, 20x8, 25x8, 30x6
Iso-Cable Curl- 15x10, 20x8, 25x8, 30x6

Jesus, that volume… How do you even progress? What amounts of drugs you take?

I eat more than that and weigh 40 kilos less than you. Do you imagine that could be an issue?

What does this mean? You say you want to get more muscular so I imagine you don’t mean 260lbs bodyweight but can’t think of another interpretation.

All your “big” heavy movements are towards the end. Is that normal?

Just the normal gnc stuff.

I swapped because I’m lazy and hate warming up so by the time I make it to compound lifts I feel warm

So I’m trying to get under 260lbs. I guess saying more muscular I really mean lose fat so they show more.

How long have you been in a deficit? What’s your training age?

This time around only 13 days. I started at 273 but I feel really flat in the gym and this is the first time I’ve taken eating serious. I feel pretty strong and all but really flat. Also I’m 31.

I do the compounds later thing too, but you’ve got far more movements early than what I could pull off.
As a volume guy, I’d still recommend backing off your volume

How many days have your weight been stagnant?
You’ve lost 5lbs in about two weeks. What kind of weight loss are you expecting per week? What are your maintenance level calories?

Training age is not the same thing as biological age
How long have you been training for? As @hankthetank89 and @TrainForPain alluded to, that’s a lot of volume to be doing in the gym. Especially if you are in a deficit.

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Oh ok, I would say I have about 2 years worth of training experience. I’m still really green and want to learn more. I figured more was better. I also tweek that program weekly. Like chest days I do decline I won’t do incline. But I can see how it would still be too much. I’m shooting for 250 then I’m going to up my calories to around 3200 so I can build muscle. I’m just not happy at 28-30% body fat.

Not necessarily true

Then you’re going to have to take another stab at writing out your routine because when we read

We interpret that to mean you did all of that on chest day

That does not answer my questions:

Ok so over the last two week I’ve only done decline once and incline once. Before I changed I was doing it as written every week. I also do that exact leg work out twice a week. My weight has been stagnant for 6 days now. I would like 2-3lbs a week I eat 2300-2400 calories a day. From my heart rate monitor I burn between 1000-1300 kcal per lifting session. Im mot sure what maintenance calories are so hopefully I answered your questions.

I posted this up earlier last year. Feels apropos here: When Your Cut Stalls

Feeling stuck in your lifting is normal and happens to all of us the longer we’re in the game. It’s a great time to mix things up. If you’ve been going high volume bodypart split, maybe switch to lower volume, higher intensity, higher frequency, more bodyparts per day, etc.


That seems reasonable given your current bodyweight

In the ephemeral words of Dan John (did I attribute that correctly this time @Chris_Colucci), what exactly did you eat yesterday?

I still think this is very low given your bodyweight. This is why I asked about your maintenance calories

The number of calories you need to maintain your weight before you started your deficit. I’d not readily claim that 2300 is your new maintenance.

Unless these devices have improved remarkably in a short period of time they can be between 30-50% incorrect so personally I wouldn’t trust any such device. How active are you outside the gym? Sedentary? Daily walks? Step count? Sports?

Are you having daily bowel movements?

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Upped my calories to 2700 and just finished a beginner Sheiko cycle. Starting the advanced medium load Monday which is a 4 day split. I’ll lose weight I reckon but goals are changing away from that.

The calculators say at your age and your ht, wt, that you should be in a moderate deficit at 2800 calories per day. assuming a moderate amount of activity.

Are you logging your food intake? everything, including condiments, additives such as cream in your coffee etc. If you are, don’t subtract what you think you are burning from your daily caloric intake. For example: some people log it like this

Calories: 3800
Exercise: 1000 calories
Result: 2800 calories

That won’t work.

just eat the 2800 per day, and do the work. Don’t worry about how much you are burning with exercise. Only take that into account in trying to arrive at your caloric deficit estimate.

If you stall, drop another 100 calories.