Very solid and basic advice.
Start here and adjust as you go.
There’s a “nutritional progression,” just as there is a, “physical progression” in the weight room.
You need to locate your nutritional sweet spot, which allows you to continue to add scale weight and bar weight.
How do you find this?
- Keep a nutrition log for a month straight and do whatever you can to not deviate from this. This will give you an honest inventory of your true eating habits, as well as identify where you can improve, based upon your body composition goals
2… Keep a training log…“beat the book” whenever possible. That doesn’t always mean, hitting higher top numbers (yours are pretty solid for a 190 lb. guy, BUT improving absolute strength will ALWAYS lead to better gains), but can mean any number of performance improvements:
- Increase in rep quality
- Increase in overall volume (mechanical loading), WITHOUT hampering recovery
**Personally, I believe this to be at the top of the list, in order to make solid lean mass and strength gains
- Increased in work capacity (the harder and longer you can workout, the more profound “reason” you give your body to adapt and grow
- Increased mental focus during workouts…this is often overlooked. Your goal should be to “stay between your ears” each workout and not let yourself daydream or pay too much attention to what’s going on around you at the gym. Trust me, nothing is going on, which will lead to a better workout…most people are just there “putting in their time.”
I find that if you can progress in two of these areas EVERY WORKOUT (based upon your last workout…which you will have a detailed training log of, if you implement #2 above).
And the list goes on and on
Yep you’ve reached your genetic limit, pack up your stuff, go home and retire
On a serious note, what’s stopping you push your bodyweight up more? Increase protein? etc
For someone like yourself who’s lean and tall, you can afford to be pushing the calories up by quite some degree. If the scale isn’t budging, at best, you are probably eating just enough at times, but not enough at other times.
Don’t just depend on some calculation, study, or whatever intake worked in the past…things need to be tweaked. You need to one step ahead of your body (which tries to keep homeostasis).
Remember when you first started? Eating a little extra and training for the first time gave great results - because the body wasn’t used to it. You made quick gains. Now that you’ve grown more muscle, it needs more calories/protein not only to maintain the extra muscle (which is metabolically costly), but also you need extra calories on top of that to BUILD muscle.
3500 cals/day for someone your height/leaness is not THAT much (not even for a sedentary individual). Same for protein; for most people when they get to a certain point, just over 1g protein per lb in bodyweight just won’t work while trying to gain muscle.[/quote]