Help Please...

[moisvon]

Hello, I'm writing from Argentina. I'm really depressed because i can't grow. I go to the gym since three years ago, i lift many Kgs compared with others friends. They have more muscular mass than me, but i'm thin!(27 yo, 1,76mts and 166 Pounds.)
I've tried with diet, but i didn't see drastics results during a two month period and went out of this diet. Just my fat was increased. What can i do to grow? I'm thinking in Steroids and i'm a little affraid by the side effects but maybe is my only choice. Somebody can give a little advice
about what to choice? try again with diet and maybe some supplement or just go in with steroids and sacrifice a little my body.
It was my diet and my current workout:

8:00 AM
3 whole eggs
250cc millk
1 slice of white bread with butter.
1 multi vitamin capsule

11:00AM
1 Protein Bar
250cc Milk
1 banana

13:00PM
1 can of tuna with vegetables
1 Apple

17:30PM
3 Whole Eggs
250cc Milk
1 slice of brown bread

20:00PM
Lentil with rice or macaroni
1 slice of brown bread

23:00PM
200Grams of Soy with rice

Totals: KCals: 2629 Protein: 166Grs Carbos:368 Fats:41Grs

Workout:

Monday:
Back,Triceps and Abs.

Tuesday:
Shoulders

Thursday:
Chest, biceps and abs.

Saturday:
ALL Legs.

Please, if somebody can help me i'll REALLY appreciate.
Thanks in advance.
MOIS.

[daem]

your protein consumption seems a tad low as you want at least 1.5g's for every lb of bodyweight for growth, but other than that your macronutritional ratios look decent.

maybe you need to switch your routine a bit since you have been stuck on a plateau for an extended amount of time.

post your training split with what exercises you do and we can help you tweak what needs to be tweaked to help you start seeing some gains in the gym.

[moisvon]

Thanks for your help, really! This is my detailed routine:

Back:
Pull UP 3 x 8reps
Pull-Down to Front 3 x 10reps
Seated Cable Row 3 x 8reps

Triceps:
Dips 3x8 with 20lbs attached to my waist.
French Press 3 x 8

Shoulders:
Seated Dumbbell Press 4 x 10reps
Dumbbell Lateral Raise 4 x 10reps

Chest:
Bench Press 3 x 10reps
Incline Dumbbell Press 4 x 10reps
Dumbbell Fly 3 x 10reps

Biceps:
Standing Barbell Curl 4 x 8 Reps
Seated Barbel Curl 3 x 8 reps
Incline Dumbbell Curl 3 x 8 reps

Legs:
Leg Press on machine 4 x 8 reps.
Leg extensions 4 x 10reps.
Lying Leg Curl 4 x 8 reps.
Calf Raise 3 x 10reps
Jump Squat 3 x 20reps.

Thats all.
Thanks a LOT!

[j4uice]

eat some pasta and up the protein...i would also suggest doing more back exercises and tri's...i try to do at least four exercises per muscle

[Madmax]

your under training, your eationg the wrong foods and you arent getting enough protien...how are your sleeping habits? switch your training routine also, monday do chest, tuesday back, wensday legs, thur shoulders, bis and tris....Madmax

[moisvon]

I sleep 6 hours, that's wrong??
Could you tell which foods are the "rights", please? or how to improve my diet?
Thanks a LOT MadMAX.