Hey brolys whats up? Let me start of with some basics. Im 23, 6ft about 180-185. Ive lifted on and off for a few years. I was in Iraq all last year so I lost EVERYTHING while there. Anyways, Im back now and have been since april. In around july i started going at it again. Im pretty happy with my results so far but i feel like im stuck at a plateau. Heres my routine: Back: Bent over BB rows 4x8 lat pull downs 4x8 wide grip cable rows 4x8 Chest: Db flat bench 4x8 Incline bench on hammer strength or incline xovers Same but decline 4x8 Legs: Squat 4x8 Leg curls 4x8 Lunges 4x8 Calf raises Shoulders Db military press 4x8 upright rows 4x8 Flys on hammer strenght 4x8 Bis BB curls 4x8 DB seated curls Reverse grip cable curls Tris Seated extentions Pushdowns? 4x8 Tricep curls?(on a cable) Anyways..ive had decent results but i feel a bit stuck right now. not sure if its just im too anxious or if i need something or what. I eat well over 3000 cals a day. I dont count but I know I do. I drink a half gallon of whole milk a day and thats like 1600 cals right there. Granted my diet is a lot of shit. I eat out alot. Alot of mcdonalds, alot of frozen pizzas, but also a shiton of juices and milk and some fruits and veggies. I dont have a fat problem ..so im not too worried about what foods i eat as long as im getting cals and protein. i get well over 150g protein per day too. so what should i do? how often should i be moving up in weight(as far as what i lift?) should it be everytime im in the gym or what. Like i said, im happy with results so far, but now im a bit stuck. Should i change up my routine? get more sleep?( i sleep like shit) any help is apprectiated. out.