Stuck on 198-205 pounds

**Wesselk** · 01-24-2019, 06:47 AM

Dear Mr. Rippetoe & fellow weightlifters,

I'd really appreciate some advice. I'm a Dutch 22 year old amature weightlifter, have been doing is for the past 3 years or something. And I seem to be stuck on around 198-205 pounds (converted it from 90-93kg). This may seem a pretty okay weight but considering I am an 6'5 foot Dutch giant I could be a bit heavier. For the past 6 months I've followed a a diet pretty thoroughly, but I seem to be a bit stuck at this point. Also I'd like to review my training program a bit to see where I can improve my strategy. I've tried to describe everything as thorough as possible underneath for you or other people on this forums to review.

Food:
1st meal:
120 gram - oatmeal
30 gram - whey protein
40 gram - pure chocolate (70%)
2000iu - vitamin D
3 capsules - Omega 3

2nd meal:
4 multigrain wraps
100 gram - slices of chicken filet
60 gram - Cashew nutts

Dinner:
120 gram - whole grain pasta
100 gram - chicken
200 gram - spinach

Meal before bed:
350 gram - greece yoghurt 10% fat
150 gram - blue berrys
20 gram - flax seed

meal after workout:
30 gram - whey protein
300 ml - skim milk
150 gram - strawberries
100 gram - frozen spinach
5 gram - creatine

That is pretty much what I eat daily with that I am on 3,4k calories, 184 gram protein, 378 gram carbs and 131 gram fats

For training I workout around 3/4 times a week depending on my work shedule. I work about 60 hours per week so I can't always go 4 times.

workout monday (Chest, triceps)
Dumbel press (flat and incline) 4x8 max weight (83lb on flat and about 70lb incline)
bench press decline (44lb to failure) for 3 sets
Dips 4x10
Then I mix up last exercise like flies or something 4x10.
arms after

Workout tuesday (shoulders):
Power clean 4x10 (thanks for the video) my max weight on this exercise is building up at the moment since i've been doing it for about a month now. I am on 27lb max for 10 reps with good form.
Shoulder press dumbels 4x8 max 61lb
dumbel flies 4x10
front raise 3x8
arms after this

Workout thursday (back):
4x12 pullups
4x10 rows (variety)
4x10 lat pulldown
3x12 back extension
arms

Workout friday (leggs)
4x8 squats
4x10 legg extension
4x10 legg extension hamstrings
4x12 calve raise
abs

Reason why I haven't described my arm workouts is that my arms are fine. There is some work to do on shoulders because I've had an injury there, my wrists are also not the best.
I hope I've gave you guys enough info to work with here and I would like to get as much advice as possible.

Thanks in advance,
Wessel

PS: I haven't checked on grammar or spelling or w/e, but it ain't a test so I'll be fine I think.