Plateau Busting? What's the problem?

[thebeginning88]

Here's my current situation:

- Lifted for a few years after college, got up to 183lbs at 14%
- Stopped for like 8 years
- Just got back in, exploded back up in weight due to muscle memory
- In 5 months went from 158lbs back up to 190lbs at 17.5%
- Now I can't get past 190 without just adding fat only it seems

- Been roughly at maintenance for two months
- Haven't gone up in weight in two months
- I HAVE gone up in strength
- My bf% has barely changed at all


I got my test levels checked a few months ago and it was actually really good (900's) so I don't think that's it.


Could this be because I'm not eating enough protein? I stopped couting calories and macros like an idiot in the last few months due to busyness, so realistically I'm getting maybe 80-160g protein a day on average, I know that's low.


If I'm trying to keep adding muscle past this, any tips? Maybe a mini cut for a month?

[TAWS6]

Where are your lifts at? I’d mini cut to 180..

Something like fierce 5 lulpp with a surplus could work. 184 at that bf is pretty advanced so gains will come very very slow once your lean again.

[thebeginning88]

Where are your lifts at? I’d mini cut to 180..

Something like fierce 5 lulpp with a surplus could work. 184 at that bf is pretty advanced so gains will come very very slow once your lean again.

I'm 6' and have what I feel are 'heavy bones' so I still look pretty skinny at this weight. My lifts tanked hard during those 8 years of not lifting, but have steadily increased in the last few months since I started again.

Don't know my 1rm but I'm currently doing (for 5-8 reps):

225 bench (personal goal is 315)
275 squat (having some hip mobility issues, but personal goal is 365)
350 sumo deadlift (I used to do 405 for 8, would love to hit 5 plates)


I'm doing a form of full body workout, 3 days per week, so 48-72 hours between lifting days. And hitting each muscle group for 2-4 hard working sets each of those days.

Example:

Squats
Weighted dips
Pull ups
Cable lateral raises
Lying skullcrushers

[TAWS6]

Yeah I’d suggest f5 lulpp or some variant of phat. Helms also has a good program for inter/ advanced.