Hey guys,

I've been working out for five months now and follow quite a rigid routine (see below). My problem is that my muscle gains are slow and I don't know why - please can you help me pinpoint what the problem is (wrong supps, food plan, exercise plan?).

Thanks so much!

Typical nutrition plan per day:

Wake up:
Take 3 NO pills
Whey shake with glutamin

Breakfast:
Large bowel of oats or cereal with fat free milk
2 CLA pills

Pre workout:
Whey protein and a banana
L-carnitine
BCAA pills

After workout:
BCAA pills
Double serving of whey
Large glass of juice
L Glutamin

Lunch:
Cup of rice
Can of tuna
2 CLA pills

Mid afternoon:
Casein protein
30g of carbs (fruit, whole grain snack, etc.)
Tablespoon of Udo's Oil

Occasionally, late afternoon snack:
Half a tub of fat free cottage cheese
Fruit

Dinner:
Cup of brown rice
40g of protein (fish, chicken)

Before sleep:
Casein protein
Udos oil
ZMA
Glutamine

I train three time a week - only weight training, no cardio.

My gains have been:

Before starting programme: 143 pounds
Today: 169.4 pounds and has been stuck here for about two months now.

My body fat is also 16.2% (I don't know how to bring this down).

Please can you help.

well if u interested in lowering your bodyfat maybye some cardio will help out keep a slow rythm dont over do it . do it like 3 times a week ... anyway the important is not to quit ... for me it took quite more than half an year to see some results ...or more ... eat well train hard . Mu body fat is now around 15% ...... now on the bulking fase eating quite a lot ... dont forget the more muscle u have the more fat u burn
well i am no ptrainer or trainer at all .... just telling u what worked for me
it takes time so dont give up
your exercises must be taken almost to failure i know it hurts but think this way ... for each rep u closer to your goals
hugs from portugal

For me the key is patience. I am working out 5 times a week. Cardio 5 times and I mix it up each time. Treadmill, eliptical, fat burner program, intervals. My current addition is that I am doing pushups at home 3 days a week. I am doing as many in a set as I can till I get up to 100 pushups total. Today is my best day for pushups. 5 sets 25,23,22,20,19. I am really noticing an increase in my chest and my upper body from this. Also I bought my first pair of 30" jeans today. Hooray. Last September I was wearing size 40 and they were tight. Okay the new ones are tight too, but alot nicer since I've really been doing legs and glutes. The important thing here is to stay on track, and if you want to get bigger, follow the plans that the big guys use. I have subcribed to FLEX magazine and there are alot of good nutrition and workout tips from the guys who win the contest.

MPBodyWorker