Hey I'm new to the forums but I was told T-Nation was the place to go for info.
Anyway, I've been casually lifting for about 2 years. When I started I was also just trying to lose weight (i was 5' 10" 178-180lbs), so i was more focused on cardio and running. Then I started running like a fiend and was doing 3-5 miles a day, and got down to 142lbs.
This last summer i decided to start bulking up and through lifting and supplements (creatine and whey and vitamins) I got to 155lbs.
But the problem is that I seem to have plateau'd. My bench is still more or less the same (145-150lbs for 3x8 reps) and the rest of my muscles are also more or less stuck at the same weights they were over the summer.
I've tried doing new types of exercises i.e cable resistance instead of just free weights and different exercises but nothing seems to really help.
I think part of the problem may be food, im usually not in a calorie surplus, do you need a surplus to gain strength? I know you need it for hypertrophy. Also what are you guys' take on carbs?
I know im supposed to eat mostly whole grain carbs, and eat them in the morning and pre workout, and white carbs post workout so my blood sugar level rises and the carbs go to my muscles faster, but in general how much is a good amount to eat? 150g? 200g? What about carb cycling?
and finally I know its a big debate but protein wise, I'm getting around 1g/lb of body weight via protein powder and meat/cottage cheese at night for the slow digesting casein, but can too much protein prevent fat loss/strength gains?
anyway any help would be greatly appreciated,
thanks for reading,