Well guys/gals my current stats are as follows
Height: 5'10
Weight: 157lbs
Age: 21
Macros a day:
200g protein
200g carbs
80g fat
2,250 calories a day
Current workout spli:
-Leg day
-Chest/Triceps day
-Back/Biceps day
-Shoulder day
- 2 cardio days
-1 rest day
Every workout consists of supersets and 45 second rest periods between each set and rep
My main qustion is and my concern is that I am seeming to be growing near my waist and getting thick. I am slowely losing my abs slightly and this worries me too cause I am unsure if I am properly bulking or not. Another concern is that I am barley making gains in strength and even going up in the weights which makes me nervous as well. I havent gone up in the scale either but my body seems blocklier which annoys me. Would it be wise of me to split my carbs up if a low carb day, med carb and high carb? This would be struggle for me cause of my meal prepping weekly and how i would even be able to do this. Anyone help and ideas yall? Thanks
Matthew,
First off, training for strength and training for size are entirely different. Many people make the assumption they are the same. The routine you are currently on is designed for size gains and to burn fat - especially if you are doing a lof of supersets - not strength per se.
You might want to lower your carbs a bit and fill in the decline with healthy fats. Carbs will fuel your workouts but fats fuel your hormones as well as can be used as an alternate fuel source that does not ellicit an insulin response like carbs. Your macros are something you may need to tweak until you find a ratio that helps you meet your goals. You also may need more than 1 rest day. Your body grows and recovers on rest days not when down the gym. Your recovery abilities may not be exceptional. Doing carb cycling is something you can try and see how your body reacts. It is not as hard as it sounds. When you prep your meals, just make your post workout meal the one with the most carbs (rice, oats, pasta, etc). On non-workout days, make a meal that is just protein and fats but little or no carbs.
With all of these options, you need to give them enough time to see how they are affecting you. You need at least 2-3 months to get a good idea. Any less time, and it won't be enough for you to determine accurately. If your weight is staying consistent but you look bulkier, then you are replacing body fat weight with lean muscle weight which means you are taking in the right amount of calories. To get leaner, you need to run a slight caloric deficit - there is no other way when you are natural. You may lose a little muscle and/or strength but it should be minimal if your nutrition and training are rock solid. Unfortunately, drugs are the only way to get big AND lean AND strong all together.
John
