Hi guys. I'm 20 years old, 5'9" and currently weigh 80 kg (176 pounds) with a bf % of around 22. I started lifting when I was severely overweight, weighing around 200 pounds, just around four months ago. Besides losing lots of body fat, I have also consistently added strength over past few months. But for some weeks I have sort of hit a plateau where my lifts have just stopped progressing or are even going down; my bench for example has been stuck at around 66 kg (145 lbs) for ages and while my my lifts and reps for exercises like ohp and curls have gone down.
I'm just concerned if I have not only stopped gaining any muscle but also started losing what I had already gained. What I want to know is if there's something really wrong with my nutrition, as I fear my deficit might be too aggressive. My TDEE is around 2100 kCal and I aim for a total daily intake of 1500-1600 kCal because my primary purpose so far has been fat loss. My diet includes around 120-130g of protein per day. As for my training routine, its much lighter now than it was last month because I feared I had been massively over-training. Now I follow a 5 day upper-lower-P-P-L split with around 6 exercises of 3 sets each everyday with no cardio. I try to lift heavy but with fewer reps. Guys if its impossible to add any more muscle without a surplus I'd just be happy to maintain what I have as I first plan to reach around 15% bf and then to attempt a clean bulk. So I'm looking forward to your suggestions as to how I could improve my nutrition or training. Cheers
I'm just concerned if I have not only stopped gaining any muscle but also started losing what I had already gained. What I want to know is if there's something really wrong with my nutrition, as I fear my deficit might be too aggressive. My TDEE is around 2100 kCal and I aim for a total daily intake of 1500-1600 kCal because my primary purpose so far has been fat loss. My diet includes around 120-130g of protein per day. As for my training routine, its much lighter now than it was last month because I feared I had been massively over-training. Now I follow a 5 day upper-lower-P-P-L split with around 6 exercises of 3 sets each everyday with no cardio. I try to lift heavy but with fewer reps. Guys if its impossible to add any more muscle without a surplus I'd just be happy to maintain what I have as I first plan to reach around 15% bf and then to attempt a clean bulk. So I'm looking forward to your suggestions as to how I could improve my nutrition or training. Cheers
from Bodybuilding.com Forums - Nutrition https://ift.tt/2PwPgqV
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