I’ve been lifting on and off for some time but never really commited to anything. I have been lifting properly and having good diet for about a year now, but even though I still see a lack of progress.
Over the past year I’ve gained about 15 kg, 6 kg so far in 2017.
Right now I am:
179 cm (5’10’’)
72 kg (~159 lbs)
My plan for about the past 5 months was 5/3/1 LP program which is very famous on reddit. Lifting 5 days a week. It is basically a program focusing on 2 main lifts everyday, following Jim Wendlers 531 protocol but it is condensed into 1 week to allow faster progress for noobs. After that I always do assistance exercises, rep ranges depend on the exercise but I do anything in the 6 to 20 rep range (20 for lat raises for example).
My diet is 3000 kcal daily
160 g protein
83 g fat
404 g carbs
but usually I overeat on protein and eat about 180-190 g daily.
Diet consists of: any meat, rice, potatoes, oats, eggs, quark, yogurt, fruits, vegetables, milk, nuts and seeds, peanut butter, and also some sweets like chocolate bars almost daily (I have very big sweet tooth)…
My current lifting numbers are:
SQUAT: 107,5 kg x 5 (~237 lbs)
DEADLIFT: 137,5 kg x 5 (~303 lbs)
BENCH PRESS: 95 kg x 2 (~210 lbs)
OHP: 55 kg x 3 (~121 lbs)
My problem is, that I really feel like I haven’t gained much muscle at all and that I still look very DYEL even though I’ve gained a good amount of weight and got stronger. I am starting too feel soft but cutting is something I don’t really want to do because I am already very small compared to even people who don’t lift and cutting would make me even smaller. I am not really going for ‘’aesthetics’’ per se, I just want to get big overall.
I’d like to hear any opinion and advice you can give me.