hdjedi1’s BodyBlog

I want to know if my progress is good, average or poor.  I have been working quite steadily for over last year: good diet , regular training and few bad habits. 10 months off the smokes and I have one good cheat meal a week (wings … omg)

My routine is outlined in my last blog. I have hit a plateau again and I am wondering the following:

For the training I am doing, what should my diet be (calories and macro’s)? I am looking to grow a little more and think my idea weight would be about 220 with 12% bf. I am anout 210 at 12 now.  I would expect it to take 6 months to put on 10 pounds of lean muscle (i might be optomistic on this) but that is about what happened when I quite smoking.  What type of diet and routine would be best for my age?  I work out for stress relief and I like the circuit training from my last post. Help?