I am 5'-10" about 155 lbs and 22 yrs old. I have been lifting pretty regularly, at least three times a week, for about three years now. Considering how weak I was when I first started I have made a decent amount of progress. I have now hit the plateau that a lot of people hit and can't make any more progress in gaining strength and getting more definition.
I have never taken any supplements or altered my diet too much. I have used various workout routines but have never been overly serious about sticking to them. I also have incorporated a significant amount of cardio, sports and other activities into my workouts.
I am seeking advice on what workouts I need to do and how I can alter my diet to help me gain another 10-15 lbs of muscle and more definition. I was a fat kid when I was little so I am not overly cut. I lost a lot of that fat but still am not where I want to be with definition. I know gaining muscle will help the definition part but I just need to know how to get that extra muscle. I just started drinking some whey protein with milk so I don't know if it's working yet or not. I also take flax oil for a skin condition, not that it matters but I know some people take this for fat burning or something.
I would appreciate any advice on workout routines, workout frequency, diet plans, etc.