Bulking diet plateau....all advice appreciated

[frank784]

28
5'11
198
11-12% bf
Train 6 days a week consisting of (2) Chest, (2) arms, (1) Back/Shoulders, (1) Leg day

I have hit a plateau on my current bulking diet and would like some suggestions as to what I can alter to add more mass.

I currently eat roughly 4000 calories per day consisting 500 carbs/300 protein/85 fat

I eat every 2.5 - 3 hours and consume my carbs in the first four meals of my day (which might be my problem). I aim for 50g protein in all six meals, 125 carbs in my first 4 meals, and fat spread out through the day.

Long story short I pulled my carbs out of meals 5-6 and added more carbs to first 4. At the same time I pulled out all milk and my weight dropped 7lbs and stomach lost 3 inches of bloat. Ever since then (about two months ago) I can not seem to gain like i used to be able to (about 1lb-2lbs per week).

I am getting clean protein, carb, and fat sources. The majority of my carbs are complex carbs (eat about 3 cups of oatmeal a day, sweet potato, brown rice, etc), I keep the protein sources to lean meats (chicken, tilapia, lean ground beef, whey, casein), and fats come from the food content along with almonds, natty peanut butter, EVOO.

I am currently not on a cycle. I was about a year ago for about two weeks with a ton of compounds. It was my first cycle and I listened to the wrong people...read more on the board...was on for around two weeks...got off, did PCT and hit the diet section here hard.

Any suggestions as to what i need to change to gain more clean weight? I know the common rule is to add more calories, but at 4000 a day I don't see why I gained consistently before but not now.

Thanks for all help in advance.

[Back In Black]

Can you list your meals, what times you eat and the macro's for each meal.

Also, why do you train chest and arms twice a week. And you give arms their own 2 days of training but back and delts get clumped together in 1 workout?

[gbrice75]

If you've made steady gains, it may be time to recalculate/readjust. As your body composition changes, so will your caloric requirements.

As requested above, please post your complete diet with accurate times and macros for each meal. I'm sure we can help you sort it out.

[frank784]

Thanks guys....appreciate the help. I will start to work on the exact macros for each meal as requested and post soon.

As far as the two days for chest/arms, my chest/arms were lagging big time so my trainer and i decided to hit them twice per week. He is a bodybuilder and we are training for a show...right now shooting for the end of May 2012. I will be discussing my current split with my trainer next week to see if we need to alter....I would like to hit back more as i need more thickness/length in my lats.

I am also potentially looking to jump on a real cycle this time, but I won't do so if I can't get my diet lined up. I know if you can't gain off cycle, then u won't gain/keep anything while on.....If i can get my diet straightened out i might do a 12 week test cycle in a couple months or so, but again diet is first.

Thanks again.