Hello when I started my transformation I was 130kg of fat and no muscle and after about 10months I cut down to 85 kg and had gained 10kg of muscle, I was really bony and veiney so I decided to bulk and put on some muscle mass. Now after 5 months of bulking I had a inbody scan and I've gained 6.2kg of fat and only 200g of muscle, from what I can see in the mirror I thought I had gained a little more muscle than that, I know my strength has doubled since I started. Just after some advice on how to maximise my gains as what I'm doing dosent seem to be working. I built a meal plan from the macro calculator and meal plan info on this site and as I don't eat meat I found it challenging to fill my daily macros but I got them to within 1-2 grams I was going for a lean bulk. I'm taking all the usual supplements bcaa's ,creatine,glutamine ,glucosamine , multi vitamins, fish oil, WPI, casein and stim and non stim pre workout depending on the time I train. My daily macros are Protein 250g Carbs 236.8g Fats 101g As for exercise I train 5days and have 2 rest days targeting different muscle groups each day, I was aming for 6-7 sets of 15 reps per exercise with full range of motion changing my routine every 8 weeks And I would add some cheat and recover where I could I know I'm definitely Isolating my muscles properly Any and all help will be appreciated

I was around 290pounds before I started my transformation. When I cut down I went down to 195lbs I am 6'1" and have managed to put myself at around 202-205 depending on how much water I am carrying that day. I was running my own PPL program for a while before becoming a member of this site. In July I switched over to Scotts PPL program. I have changed some things around with it as time goes on and I lift 3 days on and 1 day off and reset my cycle, so basically in a 7 day span I am lifting 6 days. I cycle through the different months so my lifts are being replaced every 5-6 weeks after a deload. I dont do any of the circuits often maybe a cple times a month if I feel I need to dump excess calories. Ive spent a lot of time logging foods I eat and paying attention to my body and have settled into eating habbits that have worked out very well for me. Its also always a good thing to finding foods you actually enjoy eating and dont over eat. Eating good clean foods and sleeping well have been crucial to my success. My gains have went to another level since picking up Scotts PPL program and its also helped me to understand how to better build and match lifts for my specific needs. I know very early on what type of work out its going to be but even on our worse days we have to grind through it. You cant cheat the grind! Always keep your intensity levels high and give yourself time for the body to really start to form and take over.

@Dixieknight maybe you should do what @Nemacyst did and start running a PPL program? You might not be training frequently enough to gain as much muscle as you could if you're only training each body part once a week on your 5 day split. Your macros look pretty good, and I assume you are in a surplus and still gaining weight now with those numbers?

Also keep in mind that your gains will slow down after an initial burst. Gaining 10kg of muscle in 10 months is awesome! That's about 22lbs and you'll be looking at about 25lbs in your first year. It should still be going up a bit more than 200g in 5 months though. So more frequency might be a good change of pace to get you back on the gain train 💪 http://muscularstrength.com/Push-Pull-Legs

@nemacyst
@scott_herman
Thank you both for your advice
Your ppl program looks like my next step,
Scott yes im at a 500 calorie surplus and still gaining weight.
I'm going to start with a cut and lose some of the body fat I've gained before getting back into making them gains.
I've had a quick look through the ppl program and Feeling more motivated now and excited to start a new program.
thanks for the help.

@Dixieknight sounds like a good plan! Either that or wait for my Cheat & Recover program to release! If you need help figuring out your macros for your cut just post again here after you've done some calculations on the @mealplan page 😊