This is my first post here
Im going to do small Introduction part.
Im 21 years old, 160cm and currently 50kg.
So, I finished my first season in bikini fitness and im now doing recomp diet, atm macros 140c 150p 40f. Lifting 5-6x in a week. Daily activity mostly about 1700kcal (measured with polar and this is with weight training). Used to be overweight so should be really careful with adding i guess...
Im trying to lean bulk and improve myself but as i finished season, month ago, i see no progress at all. I guess i need new training routine cause my body is already used to old things. Currently cut out all the cardio, which has started to show by gaining fat aswell.
Routine is 2x shoulders (one with chest)
2x back (divided to upper and lower)
2x legs (mostly glute dominant)
Sets of 3x12,10,8 pyramide scheme and 8 exercises in a day
No cardio, but trying to be active, unfortunately i have sitting job.
Shall i or shall i not add some cardio?
What kind of cardio it should be to promote gaining muscle mass?
Should i add some supersets, dropsets anything new?
What could be new possibilities to change my routine?
Still in a deficite, how fast or slow should i come through it? Is it possible to gain while still in deficite?
Thank you for any kinds of advice