Well I think you need to shock your muscles. I mean my physic feels like it has reached a plateau at the moment. I still bust my ass as best I can but I seem kinda stuck. I do 3 sets per exercise with heavy weight (85% my 1RM) I do 5-8reps per set. Try as hard as you can to use best form and go slow like 2-3 seconds per rep. Make sure you squeeze and can feel that muscle tightening with each rep. For my protein it's just basic ON 100% Whey Protein. I also take Creatine Mono hydrate.
Sure I can help. Use the workout tracker to plan your workouts. Then each time you workout go back to your last workout and try to either beat the weight or do one more rep for your working set. This way your always making progress. I added 80 pounds to my bench that way in the last year. Also you may be working out to much remember I got in the shape I did only working out 3 times a week. My workouts never lasted more than 45 minutes.
