Dreaded plateau

[zebianal]

Well, i've been working out since last January and i've finally hit that dreaded plateau for a few months now.

I am 19 years old. I'm 5'11 weigh 195-200 pounds and i am currently at about 13% bf.

Anyways around the start of september-early august my noob gains stopped coming in. I've been stuck at 145 on my bench press for about 2 months, barely gained size etc... I've never taken suppliments before either.

Now as i still consider myself a noob at bodybuilding i don't know the struggles people go through after their noob gains.

In case anybody wants to know my workout looks something like this: (btw this is a fullbody).

3x4 benchpress (every time alernating ex: mon incline(130 pounds),wed decline(155 pounds),fri normal(145 pounds)
2x2 deadlift (235 pounds).
3x6 alternating dumbell curls (45 pounds)
3x7 butterflies (100 pounds)
2x6 close grip benchpress (130 pounds)
2x8 skullcrushers (70 pounds)
2x1 wrist roller (10 pounds)
3x6 seated calf raise (100 pounds)
3x6 Close-Grip Front Lat Pulldown (150 pounds)
2x10 weighted crunches (40 pounds)

Anyways thats my routine. It might be horrible but i wouldn't know since i kinda made it on my own and it worked wonderfully in my noob days but not anymore.

My diet is pretty average to. Althout i do not know how much protein i should get in a day so i son't know whether to get whey protein or not. If i put an estimate i would say i got about 80-100 grams of protein a day currently (i'm a 1st year uni student so i haven't been eating close to as much as i have been eating at home).

Anyways, sorry about my ignorance in the sport of bodybuilding =( I really want to overcome my plateau so i would really like advice from more experienced bodybuilders (ex: suppliment recommendaions, routine modifications).

Thanks in advance for those who post their help.

 

[P-funk]

I think you could really benifit from reading the stickies.

 

[JimSnow]

At your height, weight and length of time working out... your numbers are really low. Your stats are almost identical to mine (ht., wt., bf.) A 140lb. BP is not a "plateau".

Post a photo of yourself. These numbers don't make sense.

 

[zebianal]

I'll probably be going home in 1 or 2 weeks from now (don't have a camera at uni). I'll be sure to post a pic if you want to see one.

 

[Triple Threat]

Tell us what you have in the way of weightlifting equipment. As for the workout, where are the squats and rows?

 

[P-funk]

yea, what equiptment do you have? Have you checked out the stickies on how to put together a program that will be a little more effcient?

 

[ATOMSPLTR]

You need more protein in your diet too. There is a ton of useful info on this site you should be reading.

 

[zebianal]

I have access to the gym at my university so equipement isn't an issue.

I haven't really done squats before maybe once or twice, and i don't know what rows are.

Anyways i'll take a look at the stickies and make up a routine based on them and post it on here in a days time to make sure i have it right.

 

[Triple Threat]

To check out various exercises, click here.

 

[JimSnow]

Infommercials strictly encouraged.