Hi guys, I’m an 18 yo male, about 5’7", 71KG (156lbs) and around 14% BF. I’m skinny fat and have lifted for about a year and a half, and before that I did mainly bodyweight-oriented exercises along with cardio for about 2 years.
I’ve always struggled to build muscle, but I definitely filled out about a year ago where I found I’d put on mass, but not lean mass, mainly fat. I’ve been doing Wendler’s 531 BBB since last November, and have seen some steady (but slow) strength gains but next to no muscle gains. When I eat more, I mainly develop a gut and put on fat around my glutes and quads, despite only eating around a 200 calorie surplus. Recently I’ve been forcing myself to eat to the point of feeling like I’m going to be sick, because I’ve been certain I haven’t been eating enough, but this has just resulted in me feeling ill, bloated, and putting on fat, despite the fact that I eat clean - I avoid sugary drinks and foods.
I eat on a daily basis (btw I’m mildly lactose intollerant so I avoid milk):
Morning protein shake that contains soya milk, oats, granola, soya protein powder, banana (used to add nuts)
Nature Valley protein bar
Bowl of rice with peas/chicken/whatever I can find
Some sandwiches that contain vegan cheese, meat sausages or chicken, lettuce or some kind of salad
Handful of almonds
I live at home with my mum so the homemade meals vary, but can be anything from pizza to cottage pie to ratatouille. I eat 2 eggs with this meal.
In the evening I eat a PB sandwich.
I’ve logged my daily intake in the past, and it has been around 2400cals, and it hasn’t changed too much and is probably around 2500cals at this point.
I train quite intensely, and before BBB I did a couple Athlean X programs (AX1 and Beast) and I mainly improved my endurance but not my muscle mass.
Any help would be sincerely appreciated as building muscle seems like a pipe dream at this point - thankyou.