I have always been big… ever since I can remember. I am 26 now and was fat for over 7 years. I am 6’4 and currently at one of my lowest weights (since birth lol) at 210lbs. 10 months ago I was a sloppy 265lbs.
At 265lbs I finally decided that I had enough! I starting going to the gym 5-6 times a week and working out hard. I had worked out on and off throughout college so I was not a beginner to the lifting game. I was actually pausing 340 on bench at one point, albeit I weighed 265… but still was never in “shape”.
So I hit the gym workout intensely, heavy, routinely and it paid off. I starting loosing fat and gaining muscle like no one’s business. Naturally once this happens, I was in… addicted. Fast forward 9 months and we are at present time. I am 210 as I write this… I was 205 a few weeks ago. If you recall I am 6’4 so to me, 205 is too light, although I am far from “skinny looking”. Ultimately I would like to settle at around 215-220 sub 10% BF.
The problem I am now experiencing is that I cannot get out of the shape that I am in now. It seems like no matter what I can’t loose anymore fat or put on anymore muscle. The ultimate plateau if you will.
I lost most of my weight on a 1800 cal diet (insanity for a guy who is 250lb, I was naive… but at least it worked). I also go heavy in the gym, no matter what. I am not one for lifting “light” weight for reps to "loose weightï¿½?? heavy all day all the time - less days off and resting periods.
Stats to compare -
-Before - 265lbs weight, 20% BF, 200lb bench (wow), 185lb squat, 185 DL
-Now - 210lbs, around 12% BF, 320 bench, 365 squat, 315 DL.
-I pretty much rotate between 5x5, 10x3, 5x5x3x2x1 etc, all heavy.
-Current diet is ~ 2600 cals, > = 100g carbs, 250g protein, 60g fat.
-I do 20 mins of HIIT cardio one day and 20 mins of SS cardio the next day on my lunch breaks Mon-Fri. The workout is about 1.5 hours Mon-Fri after work.
-I do one muscle a day (slight exceptions) and each muscle once a week, sometimes hitting a part twice a week if I feel its lagging.
I suspect that while my diet is clean I am eating incorrectly. I am afraid to increase my cals too much since I have that fat guy mentality and still want to loose a solid 10lbs of fat; however, I am finding it difficult to gain any weight (looking for 5-10lbs of lean muscle). I have successfully lost fat and gained muscle before but its like my body has finally become accustom to this and “shut off”. I am staying in shape and improving slightly… but its a unreasonable amount of effort for such little gains.
Any advice, comments, suggestions?
I can provide more info if needed.
Also, here is a picture from myself at 210… I know its garbage, but its all I have and I just wanted to put something up to show my current state 6’4 210lbs
I am no bodybuilder and still have a way to go. I just want to make it clear I not posting that picture as anything but a reference lol.