Please help Need training advice have 2yrs experience

here it goes

im 20yrs old 6'2", 200lbs, and about 17%bf and im a typical hardgainer.

Ive been working out for almost two years now. for the first 4months i didnt know much about working out i was the typically rookie. After about 4 months i notice i was getting really thin and lean mostly cuz i was lifting without eating alot of calories. I then decided i wanted to put on size and weight so i started reading and reasearching and i changed my program. I was eating everything in sight and starting hitting the squats and alot of compound exercises. I was doing very few sets and reps per day per muscle. I was going to failure on every set. I never touched any cardio durring this time. I was only working out 3 times a week because i read somewhere that for hardgainers less is more. Durring this period of my training i did gain alot of weight and strength. I had gained about 20lbs to be exact in 3 months of training and eating this way. My problem with working out like this was i noticed alot of fat gains probably cuz of my eating habits and the fact that i never increased my calories slowly. I was eating every two hours and i was eating everything except sweets. Surely enough i hit a plateau at 200lbs and i couldnt grow in strength or in size anylonger. I then decided to change everything. Tryed lowering my calories and lifting more frequent(big mistake). I burned alot of fat durring this time but i lost alot of strength. Since then i have tryed everything from high reps, low reps, and training even 6 times a week, nothing seemed to really make me grow. Im at the point now where im confused my body doesnt want to grow anymore i dont know what to do. ive been at my current size for about 10 months now and i cant seem to break this plateau, im currently eating approx 3200 calories a day and 230 g of protein sometimes more. My current routine looks something like this.


Day 1: Chest, biceps

Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps

Day 3: Thighs

Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps

Day 5: Shoulder, triceps

Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps

Day 7: Back. calves

Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps

Sorry to bore you guys with my life story but i need help with breaking through this plateau. Any advice on training or diet i would much appreciate....thanks

if youre bf is 17% you arent a hardgainer, up your cals to 4000 and eat clean

post your daily diet.....thats whatll get you over this hump.

Training wise, you need more compound exercises.

Do some DEADLIFTS, and do 'em heavy (break your back in slowly though).

You might wanna try some variation of CLEANS as well.

PS: why don't you do calves on your leg day... you only have 3 exercises on that day.

Quote:

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Originally Posted by χαίνω

if youre bf is 17% you arent a hardgainer, up your cals to 4000 and eat clean

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This is solid advice Bro. Eat, eat, eat, and eat clean... www.animalpak.com ................Peace

thanks for the help guys i appreciate it. I think my problem is probably in the calories...ill try to up them to 4000 and see how that works....ill also incorporate more compound exercises like deadlifts. What exactly do you guys mean by clean...here is what i typically eat in a day

meal 1
5:30 am(Electrician, i wake up early..lol)

peanutbutter sandwich with 12grain or wholewheat bread
1yogurt
1banana
GNC iso protein shake
calories=650 potien= 55g


meal 2
9:00am

8 eggwhites with slice of swiss cheese on 12 grain bread
1 orange
1yogurt
claories=500 protein= 35g


meal 3
12:00pm

some pasta with tomato sauce (whole wheat or white)
sometimes some steak or chickhen breast(sometimes i have lentils or kidney beans)
2 more fruits

calories=600 protein=25g


meal 4
3:30pm

2 cans of tuna or maybe a turkey sandwitch with light mayonase
1 slice of 12 grain or whole wheat bread(sometimes i eat a bowl of chili instead)
calories= 600 protein= 60g

meal 5
Post gym(approx 6:00pm)

protein shake

calories= 280 protien= 50g


meal 6
7:30pm
now this meal is usually different everyday

potatoes, mixed veggies, some form of meat either chickhen, fish or beef.

sometimes its pasta instead of potatoes

1 fruit

calories=600 protein= 30g


total calories= 3230 protein= 255g

what do you guys think about this diet plan...i typically do eat alot of bread in a day but its usually 12 grain or wholewheat. Is this clean enough or should i change somethings...thanks again for your help guys i really appreciate it..