wogihao

Ahhh theres me thinking you were intrested in strenght haha.

Anyway from a bodybuilding perspective there are a couple of issues you need to fix before your see progress on any program realy.

First your diet, your having only 3 small meals a day. Your need to eat more to get better growth/progress in the gym.

Second your rest patterns - 7-8 hours is fine, however your post indicates that you often get disturbed sleep. so maby your not geting the ful benifit of your rest period. I think this is potentialy down to your overtraining but it could be anything in all honestly.

Lastly, your program has alot of exersises in it, also your doing quite a few sets. This coupled with everything else is causeing you to stall and not gain on your program.

See if one of these points were in isolation you could probably wing it and still make sub-optimal progress but your problem is that all 3 are in error and thats why you have hit a brick wall.

Take baby steps - fix the diet first, add in small meals gradualy (one extra every few days) that alone will probably help.

After that go and get yourself a apointment with your GP to check for sleep related conditions that are preventing your rest.

Now consider some bodybuilding routines that will focus on the compounds and less so on isolation at the begining and probably training 3 times a week.

Good luck!