I have been training consistently for about 1 year. I had hernia surgery a while back and was out for about 6 weeks. The problem I am having now is that my gains have begun to plateau. I think it has more to do with my diet than it does with my workout. I’m a poor college kid and can’t afford tons of groceries, but I do eat pretty clean. Any advise would be greatly appreciated.
My Diet and workout are as follows.
Meal 1
3 Omega-3 eggs
2 slices wheat toast
3 links turkey sausage
Meal 2
1 Cup Oatmeal w/Peanut butter
Meal 3
Turkey Lettuce and Cheese Flatout wrap
Yoplait Yogurt
String Cheese
Meal 4
Detour Bar
Meal 5
8 oz lean ground beef, or chicken breast
1/2 yellow pepper
6 oz pineapple
1 cup spinach
Workout
1 scoop Grow! before and after.
I also take 2 caps of Carbolin 19 a day.
Workout for the past 4 weeks
Monday
Bench Press ? 6 sets
Reps - 12, 10, 8, 6
Dumbbell Flies ? 4 sets
Reps ? 10 to 12
Incline Dumbbell Bench Press ? 5 sets
Reps ? 5
Deadlift ? 3 sets
Reps ? 6 to 8
Standing Curls w/EZ Bar ? 5 sets
Reps ? 5
Tuesday
Squats ? 6 sets
Reps ? 5, 4, 3, 5, 4, 3
Romanian Deadlift ? 6 Sets
Reps ? 8
Front Squats ? 5 Sets
Reps ? 5
Leg Curls ? 5 Sets
Reps ? 5
Wednesday ? OFF!!
Thursday
Bent over Lateral Raises ? 3 Sets
Reps ? 10 to 12
Decline Bench ? 6 Sets
Reps ? 5, 4, 3, 5, 4, 3
Chest Supported Rows ? 4 Sets
Reps ? 8
Dumbbell Arnold Press ? 4 Sets
Reps ? 8 to 10
Straight Arm Pulldowns ? 4 Sets
Reps ? 12 to 15
Friday
Barbell Curl ? 6 Sets
Reps ? 8, 8, 6, 6, 4, 4
Decline Skull Crushers ? 4 Sets
Reps ? 12, 12, 10, 10
Hammer Curls ? 4 Sets
Reps ? 12, 12, 10, 10
Reverse Curls ? 4 Sets
Reps ? 8 to 10
Rope Pressdowns ? 4 Sets
Reps ? 8 to 10
Close Grip Bench Press ? 6 Sets
Reps ? 8, 8, 6, 6, 4, 4
Saturday ? OFF!!
Sunday
Push-ups
Dips
Pull-ups
Do 1 set of 8 each and then repeat the circuit 3 to 5 times with good form.
Side planks 2 sets per side holding for 30 seconds