I weigh 165, am 5,11, have around 8-10 % body fat (that is a guess), and bench 285 maybe 290. I am looking ofr ways to grow. I am at a atuck point nad want to gain size. The biggest part that i want to gain is in the Chest. I am taking about 100g of protean a day with my meals that add up tp be about 100 also. So all togather i have close if not more than 200g of protein a day. What should i do. Oh, this is my forst post so sorry if i did something. Thanks

Food is everybody bodybuilder's friend.

Protein is a good starting poing but you should also be getting in some good low glycemic carbs and some good fats.

Some good carbs are: sweet potatoes, brown rice, oatmeal, wheat bread, wheat pasta, fruits,etc.

Some good fats are: Olive oil, flax oil, fish oil, raw nuts, natural peanut butter,etc.

Good fats are just important as protein.

Have you been doing the same routine for an extended period of time? If so try mixing things up a bit with different reps/sets/weight. Hitting a plateau is a pain in the ass and it can take awhile to break through.

Also, is protein the only thing you're taking right now? Have you used creatine before or are you now?

Btw....welcome to the site

thanks fro the welcome and the info. Yes the only thing that i am taking right now is protein. I am no supplement expert, but i always herd that cretian is bad for you. That after you get off it, you loose every thing you gained. IS that true?

I'm not using creatine right now, but I've never heard of it being "bad" for you. Here's a link to an article about creatine: info

There's a ton of creatine products out there. My suggestion would be to go through the reviews to get a feel of a good one to use. Also heard creatine mono is a better bet for first time users. If you run a search for creatine, you'll get a boat-load of posts, but if you take the time to go through them you should get a good feel of which ones are good and what to expect from taking them.

Thanks Skate, big help. What would you think is a good cretian to use?

Thanks