When I started working out again--about 2 and half years ago--I kept track of my progress and had a decent workout (yea it needed more leg work). The one thing I wished I'd have done differently was my diet and eating habits. I was one of the ignorant masses that believed extra calories would all go to fat and all I needed to put on more muscle was more protein and hard work. I wasn't eating anywhere near enough to put on any muscle. Then I compounded the error by cutting down to a skinny 155. By the end of that, I finally read the right articles and started eating for growth.
One of my best friends is now in the same boat I was in then. Stalled once the beginner gains ran out. Won't squat or do a standing OHP b/c they "hurt his back." Rather than eating enough to progress, he is running 3 miles per day to "stay lean." I wonder if I'd have listened to me 2 years ago?