I've hit a workout plateau! Help? :)

[sdubtephyyy]

Hi everyone...basically it's all in the title! I need to shake up my diet and workout plan. I would go into detail about my current workout/diet plans...but it's kind of extensive. Anyone have any plateau busting ideas? I want my 6 pack! Thanks for any help :)

Updates

+1 y

Also, any ideas for clean, high protein, meals and or snacks would be G-R-E-A-T ;D

[CarlGN]

kinda hard to help out with the plateau without knowing what your current workout is like buuuut as for meals as snacks you could try:

- egg whites; scrambled with spinach + any spice/seasonings you like

- tuna/oatmeal pancakes? (sounds gross but isn't too bad); can of tuna + 1/2 cup oatmeal + 1 egg + 1 tsp garlic powder mixed up in a bowl then fry it. haven't made it in a while so my oatmeal measurement might be a little off lol just make sure you add enough so that the mixture isn't too runny

- protein bars; 1 scoop of whey + 2 tblsp all natural peanut butter + cinammon + 1/3 cup oatmeal + 2ish tblsp milk. mix it up, shape them into bars and let it set in the fridge for a few hours.

- I eat a lot of chicken so chicken burgers are simple and a good way to get your protein in; grill a piece of chicken breast and put it in a bun lol. I usually season my chicken and chilli powder and lemon juice and that gives me enough flavour to skip any high cal condiments.

my brain's pretty dead right now so that's all I can think of so now ha ha let me know if you have any other questions!

[sdubtephyyy]

Tuna oatmeal pancakes huh? Well...I like tuna...and I like oatmeal...and I like pancakes ha ha Thanks for the tips :) I eat tons of chicken too.

[WoIIie]

If you've hit a plateau, it could be one of two reasons.

1. You've gotten lazy with your diet.

2. You were cutting corners the whole time, and finally reached the end of your rope.

So, the best way to get past your plateau is to reducate yourself on health and nutrition. Learn about the Top10 Foods that should make up the crux of your diet, and conjure up recipes that appease your palette. Giving you recipes isn't going to help at all. You have to figure out what you like, because sustainability is key.

[sdubtephyyy]

I'd say number one applies! I get tired of eating the same stuff.

[MusicJunkie89]

Breakfast- Oatmeal with strawberries- No added sugar

Snack-Banana with peanut butter

Lunch- qunoa with tofu edamame and red bell peppers, a spritz of lemon

snack- two hard boiled eggs

Dinner baked chicken breast with lettuce wrap and asparagus- sriracha sauce

three 12 oz bottles of water a day

30 minutes of cardio- running or kickboxing

20 minutes of pilates, yoga, or strength training

10 minutes devoted to abs or problem areas.

Excersize 3-5 times a week.

[The_Supid_Genius]

LOL! I looked at your profile pic and mistook your leg for your belly and though "Oh boy...she's got some work to do." hahahaha

Well, without knowing your workout plan I'd recommend super sets. Take your same routine but do a "fun week" I call it (which really isn't fun). Decrease the weight on all your routine, but step up the pace, increase the reps and take no more then a minute break alternating between machines/free weights.

After fun week draw a new plan up. Your body has adapted to your current routine it seems. This is normal.

Good luck :)

[sdubtephyyy]

haha! That's pretty funny!

Cool, thanks :)

[PatrickRory]

someone mentioned p90x. The basic principle is muscle confusion...if you're doing the same workout routine week after week your body gets used to it and you plateau, like you are now. Start working out on different days or do back to back days of working out different muscle groups. If you do abs last, do abs first. If you do cardio first do cardio last. Its as simple as flipping your workout routine upside down. Id suggest just researching different ways to workout as well (planks, medicine ball throw etc.) As for the diet I mean you typically shouldn't have to change it unless you aren't on a low carb, high protein diet. Carbs are for energy, only eat them before and after workouts. Greek yogurt, veggies, veggies, veggies, fruit. Plenty of meat. Nuts are a great source of protein. Change to soy milk...idk. No baked or fried food, just keep working hard, don't give up!

[kheserthorpe]

Go ahead and tell us what you currently do/eat. We can't help otherwise.

Clean high protein meals or snacks? Chicken breasts and vegetables. More chicken breasts. More vegetables. Fish. Eggs. Low fat greek yogurt.

[hurtingmcgurting122]

As a wrestler I plateaued a lot but the way to get around it is to take one week off, eat outside your diet, and gain 3-4 lbs, after that, start working out again and rebuilding , it always works

[Mr_Solo_Dolo]

Get P90X I heard that helps so your body won't reach it's plateau. Also I think 6 pack abs aren't really too hot on a girl. Just my opinion though.

[sdubtephyyy]

Well, I don't want rock hard abs or anything. Just want them to show ;)

[Mr_Solo_Dolo]

Oh, well then I don't know. Lol

[martyfellow]

Sometimes, just a coule of days of rest are required. Your body can only handle so much. When you restart, focus more on your diet than on how many reps. This might give more results.

[amatuer_zombie]

your current diet and workout plan would help...lemme know about that..I can help you get rid of the plateau