keen82’s BodyBlog

I have been working out 6 days a week for the past two years. General workouts take about 2 and a half to three hours. (cardio included) at first i needed to drop fat–so cardio was key. I would run 12 miles per day or jump rope an hour straight after weight training. I went from 280lbs to 196lbs. The past 6 months i have been at about 216 - 220 lbs. Here is my problem. I have plateaued. I have changed my workouts to where i was in the gym only an hour (No Cardio) heavy weight low reps and adjusted my diet = Nothing, my body stayed the same. Yes i track my workouts, i improved and did lift more weight each week. Frustrated after about 5 months I decided if i couldn’t get big i would get ripped to heck. Changed diet to fewer calories low carbs and adjusted workout to include lower weight higher reps (then cardio until i felt as if i was going to die) Actually i did so much cardio I ended up getting sick and my immune system shut down also i always felt fatigued—-Me being me i pushed harder = got sicker felt worse.

So for the first time in about two years i have taken an entire week off. No diet, no gym. How can I come back and bust through my plateau I have been at for the 6 months? Feel free to look at my profile and progress pictures. I am asking for help because I know people out there have more knowledge and experience than I do and I am hoping that you can lead me in the right direction or provide some helpful insight. Thank you.

If you have a great diet and a good training program and are   working out hard, short, and intense, then supplements do   provide that necessary edge.

But if you are cheating on the diet, sort of working out   when you can and looking to supplements to give you that   quick fix, you will be poor indeed.

There are some valid supplements like a multi-vitamin, fish   oils, whey protein, glucosamine and creatine for those who   respond but thinking that you need every product that comes   out is just foolish.

Basic Supplementation:

Post workout shake
Fish oil
Joint supplementation
Multi-vitamin

Thats it, Simple but true. Ok now let me hear the complaints people.

Long story short, I injured my neck and right shoulder lifting. Since i couldn’t lift i decided to do cardio and then sprained my ankle to boot. I have been lifting for 6 months straight (lost over 60lbs) and I guess my body finally just needed a break or something. It’s very frustrating and I am hopeful that I can recover in a week but as 4 days have gone by I still do not have full range of my neck and arm movement. Range of motion is very limited. Due to lack of physical activity I am already gaining some weight, fat. I have been thinking that I can do some cardio such as a stationary bike perhaps. If anyone has any suggestions on things they change as far as diet or any pointers, advice to best keep what I have worked so hard to attain while I am forced to take some time off feel free to let me know. What things do you guys change when you take time off from lifting? I know you are supposed to take time off every few months to let your body recouperate but i just love working out to much to take more than a day off. Now that i am forced to not lift because i can’t turn my head, run on my ankle, or move my right shoulder and arm well I am going nuts! I am gaining some weight that I dont like as well—perhaps the only thing i can do is diet a little better by reducing my caloric intake and just wait to heal up and get back in the gym. When i do get back in the gym i suppose i will have to go light for a week or two as to not injure myself again. Anyways those are my thoughts but if anyone has anything they would like to add I am all ears. P.S. This is my first post as I am new to all of this so I appreciate any positive comments or suggestions.