If you keep doing what you ve always done, you ll continue to get the same results. As the body improves, so must the activity. Think of education. The body works the same way. The more you challenge it, the more changes you ll see.
Exercise is to the body what books are to the mind.
As far as the nutritional component, I encourage variety simply to eliminate boredom. Have fun while trying new activities and new foods. Years ago you could find me anytime, anywhere clutching a diet soda. I finally decided to trade in the soda for a lighter simpler drink known as water. I knew water was good for me.