http://www.discussbodybuilding.com/(c) DiscussBodybuilding.com30 10-15lbs of muscle is a HUGE goal, but it is a goal...id think of something smaller, like 5lbs!! much easier!! im 5'5 and weigh 160 plus or minus and i can bench 260!!! so from that i gather you are slender so u are probably naturally maxed out in my opinion.. very strong though!!!!i hit a plateau and i used heavier weights and lower reps to get through it along with creating and amino acids...im plannin on taking NITRIX as soon as it is delivered to me...and once im done with that im goin to try testabolin by the same company...legal steriod type thingy..good luck http://www.discussbodybuilding.com/fb.ashx?m=9671Mon, 09 Feb 2004 06:39:50 GMT * Increase your protein intake (through whole foods and supplements) to a least 1.5 grams per pound of BW. <br> <br> * Take 50 grams of whey, 30 grams of dextrose and 5 grams of creatine immediately after your workout. <br> <br> * Have a casien protein shake immediately before bed. <br> <br> * Supplement with 10 grams of fish oil daily. <br> <br> Do that at a minimum. If you have the money use some excellent pre and post workout nutrition products like Vendetta by Xtreme Formulations. http://www.discussbodybuilding.com/fb.ashx?m=9670Mon, 09 Feb 2004 06:38:51 GMT Welcome to DB.com! I'm sure you'll like it here! <br> <br> IMHO, before you try supplements, try rest. Take a week or two off from training. Start with 60% weights and work your way up. Maybe even cut out cardio. See if you get past your limit that way. If you've already tried this, then maybe list what you are eating. I thought I was eating pretty clean when I first came here. Processed foods are not considered clean, even though they are better than fast food. There's always room for improvement someplace!<img src="http://www.discussbodybuilding.com/upfiles/smiley/s2.gif" alt="" /> http://www.discussbodybuilding.com/fb.ashx?m=9658Sun, 08 Feb 2004 21:51:54 GMT Hello, my name is Jeremy and i'm a 20 year college sophomore. I've been lifting weights consistently and eating properly for the past 2 years and have seen some nice gains. I've taken the protein powders and various types of creatines but I currently seem to be stuck at this plateau and I want to break through it. I just can't gain any more lean mass or increase my strength. Ideally I'd like to put on 10-15 lbs of lean muscle mass. Any suggestions for something new w/o harsh side effects? Thanks. Here are my stats if that helps <br> <br> Height: 5'10 <br> weight: 160 <br> bench: 250 <br> <br> Thanks a lot! http://www.discussbodybuilding.com/fb.ashx?m=9656Sun, 08 Feb 2004 19:56:41 GMT