Just a bit of background before I get to the real question. Recently lost a lot of fat.
January 1st - 133kg, 33% bodyfat.
Sept 15th - 104kg, 7.5% bodyfat
I’m 1.94 m tall - 6 foot 4
I used to do strongman before deciding I would try do a physique competition and I achieved the goal of losing all the weight without losing too much strength - in fact I gained muscle since I lost only fat essentially.
Okay so the question
I’ve decided to I want to compete in a bodybuilding show next year - which of course requires that I gain a lot (a lot) of lean muscle. So obviously a bulk was in order.
I’ve been bulking for a month and a half, the diet I’m following is the Anabolic Diet (essentially a KCD). At first it was 4000 calories a day. Nothing happened on the scale in two weeks. Then 4500 calories, still nothing happened for a week, and then a 1kg increase on week 4. (Split 60% fat, 35% protein, 5% carbs on weekdays, and 25% fat, 25% protein, 50% carbs on weekends - all clean, I haven’t had a cheat meal once. I’m trying to refrain from gaining extra bodyfat)
Then I decided to get a body assessment done, and my bodyfat has increased from the show day (15 September) from 7.5 to 9.4% which I’m okay with.
However, my lean muscle mass has decreased from 99 to 96 kg - since my current weight is 106.5kg. So a loss of 3 Kg of lean mass.
My training program is
Monday to Saturday
1 hour Low Intensity cardio split - 30 min fasted and 15 min x 2
2 Weight sessions a day, following the Big Beyond Belief program
I know the diet and the program I’m using are old, but this was an experiment and obviously I have failed. So yes, I did something very very wrong.
I would just like to know what you guys think - where did I go wrong. Did I not eat enough, was the diet wrong (even though I bloat a tremendous amount when I try to eat a normal carb based diet), did I train too much?
Worth noting I’m a university student with a job and I live alone, so in the past 40 days I have probably not slept around 10 nights due to work/university work. Could also be an influence.
Appreciate the help guys!