Static weight...what gives?

[elmawsone]

Hello all
I am not new to this site but I am new to making posts. The information given here is fantastic but I am in a bit of a fix.

First off...
Age 30
Height 6'2''
Weight 190

My lifting routine covers Mon, Tues, Thurs and Fri, about 1 hour each. I use almost exclusively compound movements. Wed or Sat i do some cardio, usually about a mile or so warm up run followed by hill/stair sprints or jumping rope.

I have a somewhat labor intensive job, almost always on my moving here and there on my feet.

My diet is what has me concerned.
Here is an normal day

~4500 cal
~433 g carb
~140 g fat
~380 g protein

This almost all from food sources. I do 2 servings of protein supp powder around lifting time.

This seems like a hell of a lot of food when my weight seems to be stuck around 190. Many times I will lose 5 lbs over a weekend when I ate the same amount and didnt do any lifting or cardio. Very frustrating.

If anyone can help by pointing out any problems you might see, I would greatly appreciate it.

Thanks in advance and keep up the good work around here.

[Cumulonimbus]

How are you keeping track of your food intake/macros?
Give us an idea of the foods you eat (Not what time and to the precise amount or w/e, e.g oats, pb, chicken, yada yada)
What type of job do you have? (if you feel comfortable telling us - to get a rough estimate of calories burned)
Is your water intake consistent?
What about fiber intake?
Are your lifts going up?
Are you noticing and changes in the mirror?
Are you motivated to train or do you feel sluggish?

[elmawsone]

How are you keeping track of your food intake/macros?
Give us an idea of the foods you eat (Not what time and to the precise amount or w/e, e.g oats, pb, chicken, yada yada)
What type of job do you have? (if you feel comfortable telling us - to get a rough estimate of calories burned)
Is your water intake consistent?
What about fiber intake?
Are your lifts going up?
Are you noticing and changes in the mirror?
Are you motivated to train or do you feel sluggish?

Thanks for the reply Nimbus.

I usually stick to a staple diet and swap a few things here and there that are comparable in macros when I become bored.

I eat quite a lot of cottage cheese(3 cups) and oatmeal(3.5 cups), 1 cup of yogurt or milk, steak and chicken(about 20-25 oz split over the day), a few bananas, 3 or 4 slices of cheese, 4 or 5 slices of wheat bread, 2 or 3 cups of either brown rice or duram wheat pasta, peanut butter or nuts(usually almonds or walnuts), honey, 4 whole eggs, some type of sliced lunch meat, some type of veggies( about 1 - 1.5 cups, preferably broccoli), and a couple servings of protein powder.

I dont use many supps. Just a multi and fish oil.

My fiber around 45-50 g per day and my water intake is high. I try to get through about 120 oz of plain water.

I work in a distribution center that provides parts for 18 wheel trucks. It requires sporadic heavy lifting (up to 100 pounds) of multiple items, but I am always walking somewhere.

My lifts have gone up in a lot of areas, but some are lagging a bit. I do feel somewhat sluggish physically, but psychologically I am into it. Physically I have noticed a lot of change. I have put on about 25 lbs since i started my bulk(took about 15 weeks) and lost some of the definition in my torso, but I expected that. I have been stuck at 190 for about 5 or 6 weeks now. I do feel like i am dragging when doing body weight movements, like pull ups. Feels as if my weight has moved up faster than my strength.

Thanks for the help, bro.