Help me get over the hump

[KelJu]

I haven't posted here much, but I have been lurking alot and reading some great information. I have reached a plateau for the last three weeks, and I was hoping some of you guys could help me out.

I have been eating well, but any suggestions are welcomed. Here are my eating habits each day.
One cup of outmeal and a scoop of whey protein for breakfast. - 8:00am
1/2 lb of salmon, 1/2 lb of boiled shrimp, a chicken breast, 4 pieces of
salmon & rice sushi, and a 1/2 lb steamed broccoli. - 11:30am (I love Chinese buffet)
1/2 gallon of skim milf for afternoon break snack. - 3:30pm
2 cups of green tea for a pre-workout boost. - 5:00pm
1 scoop of whey protein right after workout. - 7:00pm
Last meal is lean either lean chicken breast, pork, salmon, chicken gizzards, lean turkey burger, or tuna. - 8:00pm


I am naturally a fatass, so I have to really watch the fat and allow for little to no sugar in my diet.

My workout is spread out in the week as follows:
Monday - bench press, incline press, dips, close grip diamond push-ups
Tuesday - Barbell curls, preacher curls, dumbbell hammer curls, nose breakers, tricep extensions, tricep rope pull-downs
Wednesday - Squats, hack squats, leg extensions, leg curls, and calf raises
Thursday - Lat cable pulldowns, rear pull-ups, lever incline row, seated high row
Friday, Saturday, Sunday - Rest


What the **** is wrong with this routine? I quit growing 3 weeks ago as far as chest and arms go, but legs and back keep growing. I have been researching steroids for a month now, and if I don't see improvement in my lacking areas soon I am going to say fuck it and start a cycle. I would really appreciate any tips you might have.

 

[CowPimp]

You're on the right track, but there is a lot that can be improved with your diet and training routine, though I've seen much worse. Check out these links with regard to improving your training routine:

http://www.ironmagazineforums.com/showthread.php?t=53106
http://www.ironmagazineforums.com/showthread.php?t=53332

Check out this link in reference to your diet:

http://www.ironmagazineforums.com/showthread.php?t=21113

Read it all; knowledge is your best friend.

 

[Seanp156]

It also looks like you have next to no carb source in your diet at all.
I see oatmeal and rice... I'm not sure if that's enough for energy levels. If it works for you, I suppose it's alright.

 

[KelJu]

It also looks like you have next to no carb source in your diet at all.
I see oatmeal and rice... I'm not sure if that's enough for energy levels. If it works for you, I suppose it's alright.

I never have energy problems, but all the information posted on these forums are saying that in increased intake of carbs will help protein synthisis and in turn help build muscle plus give me more energy. I guess I will try to squeeze in some extra carbs during the day. I guess I could take a container of cooked rice or outmeal to work with me and eat a cup or two during my 3:00pm break. I counted up the grams of each source I eat and here is a rough breakdown:

220g protein
55g carbs
35g Fat

Wow I guess it wasn't until I counted these things up that I see how unbalanced my diet is. Thanks for the information cowpimp and sean .

BTW: What are some good carbs that I can eat that aren't full of starch? I eat tons of oatmeal and brown rice, but that shit is getting old. How about enriched spaghetti or apples? I like apples, but they have too many natural sugars, and I try to keep sugar intake low as possible.

 

[myCATpowerlifts]

I never have energy problems, but all the information posted on these forums are saying that in increased intake of carbs will help protein synthisis and in turn help build muscle plus give me more energy. I guess I will try to squeeze in some extra carbs during the day. I guess I could take a container of cooked rice or outmeal to work with me and eat a cup or two during my 3:00pm break. I counted up the grams of each source I eat and here is a rough breakdown:

220g protein
55g carbs
35g Fat

Wow I guess it wasn't until I counted these things up that I see how unbalanced my diet is. Thanks for the information cowpimp and sean .

BTW: What are some good carbs that I can eat that aren't full of starch? I eat tons of oatmeal and brown rice, but that shit is getting old. How about enriched spaghetti or apples? I like apples, but they have too many natural sugars, and I try to keep sugar intake low as possible.

Green vegetables are good sources of carbs, as well as whole grain bagels for breakfast.

 

[Riverdragon]

not that this has any bearing on your question but did I miss something or are there no shoulder sets? I see you are in Mobile! Dothan here.

 

[KelJu]

not that this has any bearing on your question but did I miss something or are there no shoulder sets? I see you are in Mobile! Dothan here.

Whoops, forgot to put shoulder workout which is on the same day as back day. No man, hell no, I would never skip out on shoulders, they are my favorite group.

 

[CowPimp]

BTW: What are some good carbs that I can eat that aren't full of starch? I eat tons of oatmeal and brown rice, but that shit is getting old. How about enriched spaghetti or apples? I like apples, but they have too many natural sugars, and I try to keep sugar intake low as possible.

Sweet potatoes/yams, chana dal, pearled/hulled barley, whole wheat pita bread, whole wheat bread, whole wheat pasta (White isn't too bad actually), lentils, beans, etc.

Also, fruits are totally acceptable. Many fruits are of moderate GI level. They also contains vitamins and phytonutrients; eat up!