Do you ever change up your work outs? I change up routine often and find better results. I haven't used barbells in sometime now mainly dumb bells especially with chest. My gains are much better and overall look of my chest is also. I also have stopped setting a number for reps. I lift to fail each set.
Protein is very important some say 1 gram per pound a day. I don't quite take that much. Plenty of great diets out there. For breakfast I keep it simple. I serving of cream of wheat with fresh fruit a couple slices of rye toast and 2 whole hard boiled eggs and 4 more egg whites.
Try overload training with a slingshot (bench assister- basically a big elastic band), 1 - it allows you to hit 110% of your one rep max, 2 - it allows your muscles to get used to holding weight you couldn't normally hold by yourself (the rebound effect is only on the way up), 3 - psychologically it puts you in the mindset that you've already put the weight up before and can do it again without assistance
