Help me break my plateau

[dec11]

Hit a big plateau. Its been a while. I'm stuck. My goal is to gain strength and mass. I don't wanna cut yet because I feel there is a lot of improvements to be made and strength to be gained. I'm probably at around 18% BF. Would like to gain more mass but also try to keep the BF gains as low as possible. Here's my current routine.

Monday: CHEST

Flat Bench Pyramid 12,10,8,6 (sometimes go for a 1rm) or 3x6-8
Incline Dumbbells Press 3x8
Incline Dumbbell Flies 3x10

Tuesday: BACK

Bent Over Barbell Rows 3x8 or T-Bar rows 3x8
Lat Pull downs 3x8
Seated Rows 3x8
Dumbbell Rows 3x8

Wednesday: REST

Thursday: ARMS

CGPB 3x8
Seated Overhead Dumbbell Extensions 3x8 or Pull Over Press 3x8

Seated Military Press 3x8 or Seated Dumbbell Shoulder press 3x8
Lateral Raises 3x10
Front Raises 3x10

Standing EZ bar curls 3x8
Preacher Curls 3x8

Friday: LEGS

Squats & Deadlifts. Reps & Sets depending how I feel. I usually stay 5-6 reps for these. Or do pyramids.

Saturday & Sunday: REST

My nutrition looks like this most of the time.

Breakfast

(around 9:30-10:15 am) Oatmeal, 2 slices WH bread with natty pb, protein shake

(11 am or 11:30 am to 12:15 or 12:30 pm) Gym 30-90 mins after ( depending on when I wake up)

Post workout: Protein shake and some fruit (pineapple,strawberries,apples depending what there is)

(1:00 or 1:30 pm)Lunch: Tuna, brown rice, broccoli

( 7:45 or 8:30 depending when I'm on break at work) Dinner: grilled chicken breast, brown rice, broccoli

(midnight or 1 am) 30-60 mins before bed: Protein shake


Now I'm wanting to fix that and have about 6-7 meals a day. I guess I need better time management or something. I work Monday-Friday 5:30 pm -10:30 pm. leave for work around 3 pm and get home midnight. I'm going to be going to costco as soon as my friend hooks me up with a free membership which will be probably this week. I plan on getting sweet potatoes, steak, and more chicken breast. Reason why I couldn't eat as much before was because where I shop 4 pieces of chicken breast = 20$ and at costco 13= 20$. I'm going to be 100% dedicated to a new routine and meal plan. I just need a little bit of help creating it. thanks. Also I never did gear but I plan on doing Test E whenever I can get my hands on it.

diet is lacking severely mate, post it up in the nutrition section

[bigchest284]

diet is lacking severely mate, post it up in the nutrition section

Good for a slow clean bulk?

08:00- 1 packet oatmeal, 2 slices WH bread with natty pb, protein shake.
857 calories, 40g fat, 70g carbs, 53g protein

10:00- Tuna, Brown Rice
480 calories, 16g fat, 46 g carbs, 38g protein

11:00- GYM

12:30- Protein Shake, fruit
257 calories, 3g fat, 35g carbs, 25g protein


13:30- Tuna, Sweet potato, Broccoli
451 calories, 14g fat, 43g carbs, 38 g protein


16:30- Chicken breast, Brown rice
420 calories, 4g fat, 46g carbs, 52g protein


20:30- Chicken breast, Sweet potatoes
360 calories, 2g fat, 37g carbs, 50g protein

24:00- Protein Shake
157 calories, 3g fat, 5g carbs, 25g protein

TOTAL: 2982 calories, 82g fat, 282g carbs, 281g protein

[dec11]

Good for a slow clean bulk?

08:00- 1 packet oatmeal, 2 slices WH bread with natty pb, protein shake.
857 calories, 40g fat, 70g carbs, 53g protein

10:00- Tuna, Brown Rice
480 calories, 16g fat, 46 g carbs, 38g protein

11:00- GYM

12:30- Protein Shake, fruit
257 calories, 3g fat, 35g carbs, 25g protein


13:30- Tuna, Sweet potato, Broccoli
451 calories, 14g fat, 43g carbs, 38 g protein


16:30- Chicken breast, Brown rice
420 calories, 4g fat, 46g carbs, 52g protein


20:30- Chicken breast, Sweet potatoes
360 calories, 2g fat, 37g carbs, 50g protein

24:00- Protein Shake
157 calories, 3g fat, 5g carbs, 25g protein

TOTAL: 2982 calories, 82g fat, 282g carbs, 281g protein

better apart from the 4hr gap between 1630 and 2030, the final shake would need to be a slow release like casein

[bigchest284]

better apart from the 4hr gap between 1630 and 2030, the final shake would need to be a slow release like casein

Yeah its myofusion its a blend.