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I have reached my last week of “THT HIT” while following the GLADS DIET which I was hoping for better results. I always put in 100% intensity and have been consistent throughout my whole routine. I have always increased my rep count each workout except I did plateau on shoulder overhead press for a couple of weeks but more or less have gain strength. My question is one set to failure enough to really ignite muscle growth than a split routine where you normally have a higher volume of sets or do I need to tweak my diet?

Meal 1;
4 Scrambled eggs with 30 grams of mayo
2 slices of Burgen bread
20mls of olive oil

Meal2;
120g Sardines In Tomato Sauce with lettuce and tomato
2 slices of Burgen bread
25g Almonds

Meal3;
3 egg omelette with 30 grams of mayo
30g Halved Wholemeal Pitta Bread

Pre-Work-out
30g oats
100 mls of skimmed milk
15g protein whey
10g flaxseed
2.5g Creatine

30 mins before work-out 4g of AAKG with 200mg caffeine pill

P.W.O.
35g of protein whey with 2.5g creatine

Meal5;
100g chicken
200g broccoli
150g New Potato

Meal6;
200g low fat natural yogurt
30g sunflower seeds
15mls olive oil

My total daily; Glycemic Load 54
My total daily; Calories 3291
My total daily; Protein 219
My total daily; Carbohydrates 152
My total daily; Fats 200
My total daily; Saturated Fats 36