Short story. I’m 44, 5’7 and actually 140 lbs. I’ve started to train when I was 23 and stopped after 10 years.
One year ago I’ve started training again at home with bodyweight exercises, resistance bands, etc…but the pandemic came quickly and gym have been closed since here in France.
I tried to make my workout harder with a weighted vest, pull up bar, a kettlebell, etc …but I feel like I don’t gain weight / progress anymore ( basically I first lost fat and went down to 130 lbs before gaining some muscle up to 140 lbs).
I’m on a upper / lower body and train 4 days a week. I also do cardio 2 times a week (Zwift rides). I’d say I’m pretty active: I walk one hour everyday just to go to work and come back home. I also move a lot at work and sometime, even on days off, I’d do a quick HIIT with kettlebell swings.
I eat 2500 kcal a day (140 grs of protein, 300 grs of carbs and 70 grs of fat). I can’t be 100 % accurate because I eat at my company’s restaurant at noon. At home, I weight everything I eat and write everything in myfitnesspal.
Globally, I feel like I’m going nowhere because “gains” stopped and I have no other choice than training at home. I know that without lifting heavy it’s going to be difficult but I try to do my best with pull ups, chin ups, shoulder press, etc …
If I keep eating the same I maintain. If I eat more, I gain fat, etc…
If you experts have any advices or tips that would help me that would be great. Sometime I’m almost pissed off cause I take my training and diet very seriously but with almost no result.