You’ve hit a fatigue pradigm. It happens when we follow the same workout and diet routine for more than 6 months. You need to do the following :
Diet :
- Increase your carb intake and maintain the same protein intake.
- Take a couple on bananas 20 mins before workout.
- Take rice atleast once in 3 days.
- Take warm milk half an hour before going to bed.
- Take heavy breakfasts.
Workout :
- Change your schedule now.
- Have atleast 2 days off in a week.
- Better to exersice in the evening.
- Practice deadlifts.
- Give one day to each body park like:
-Monday for arms (biceps, triceps, forearms)
-Tuesday for shoulders
-Wednesday off
-Thursday for chest and back
-Friday for abs
-Saturday for legs and deadlifts
-Sunday off
Get bulk soon !