Need a new plan

Hey guys, I've been training pretty hard over the last year and phased my training from weightloss focused to muscle gain focused. Below are my stats.

Age: 22
Height: 5'9''
Weight: 65kg/145lb

I am not very big but am in the process of cutting. Below are my general workout routines.

4 sets of everything and 8-10 reps.

300 calories on the tread everytime before a workout and mix in
ab routines on various days.

Monday--> Arms and shoulders
=====
Barbell Curls
Military Press
Tricep Kickbacks
Hammer Curls
Dumbell Flyes
Dips

Wednesday--> Back
=======
Pull-ups
Cross-over cable flyes
Machine Rows
Shrugs
Elevated Rows
Reverse Flyes

Friday--> Chest
====
Benchpress
Pushups
Elevated Dumbell Press
Cross-over cable flyes

Saturday --> Circuit which includes Legs

So now, my problem. I have not seen any gains or any more definition over the last three months. Peaked? maybe. I have very little body fat and what little I have left is clinging on to my lower abdomen. I want to
know how I can change up my routine or what I can do to see more definition. I have a strict diet mainly on
meats and light carbs for lunch. For dinner I usually just have a yogurt. Also, I have not been able to lift any
heavier over the last 4-5 months.

Any advice you guys could provide would be appreciated :D

p.s. I can't do Deadlifts or Squats anymore because of a back injury :(

Losing fat on the lower abdominal is the last place for most men, you might need to get down to as little as 5% bf. But really you don't have much on you to cut to, start a big bulk.

V,
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Lower abdominal fat is a generally a sign of high cortisol.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Lower abdominal fat is a generally a sign of high cortisol.

That's depending on how much fat he's got on his triceps

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

MVP


Lower abdominal fat is a generally a sign of high cortisol.

keep in mind that everything i said in the other thread was based on many assumptions. Unless i actually test a person i cant be sure what their hormonal profile is.

I'm only suggesting what the issues might possibly be as per what info im given, so dont quote it as fact, becasue lower abdominal fat can also be a sign that someone is just plain... well... fat.

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

You could try switching your workout up to anything from HST, DC, push/pull/legs they all work, and there are tons of posts about each on here if you want some more info on them. and i'd suggest finding a way to do squats and deads haha

Goals:
-Find more time to get to the gym..

I agree with Mavrik, PPL, HST and DC are all phenomenal routines and I would definitely recommend any of the 3 probably more so than any other routines.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant