Thanks for all the replies guys, it’s really eye opening for me and I am happy I posted here.
I am following the GSLP program that I listed on the last page, but I haven’t been able to do the burpees every day as it really hurts my left calf for several hours afterwards for some reason.
If I couldn’t get 5 reps on the last set then I would drop the weight down by 10% (as suggested by GSLP ebook).
When I first reached 110lb (50kg) squat, my reps were 5/5/6.
After deloading when I failed 5 reps at 120lb (55kg) I then reached 5/5/10 reps on 110lb (50kg)… so 4 extra reps on the last set which made me think I was definitely getting stronger.
I am pretty much just following the GSLP program exactly as it is laid out.
The problem I see with increasing calories is that I will add on more fat (possibly). I already think I added on a tiny bit eating at 2000-2200.
I was advised on here to just lift hard at maintenance or slightly above and recomp over a long period of time. 6 weeks of doing this showed 0 changes which lead me to think I must be doing something wrong as I should have seen something at least and it seems like a few of you agree.
I understand that it’s hard to tell how strong I’ve got and I knew that would be the case with the different rep ranges. I started off light for sure at the start and I am now starting to find the weight harder to lift and reach 5 reps.
So I should try increase calories to 2400-2500 on workout days and 2200 on non workout days and re-evaluate after a week or two via scale?
What about fat gain and recomping? Because the main purpose of this thread was to check whether I should cut first or bulk/recomp and most said to recomp at maintenance.
Your workout days should be 500 above other days. So 2200 and 2700.
You didn’t get fatter. We all saw the pictures. You didn’t change at all.
You’re also not fat enough to warrant cutting. Don’t be ridiculous. If you still have that in your head, it will be very difficult, if not impossible, to help you.
I don’t know anything about the program you’re doing, but it sounds dumb. Burpees are terrible. And as others have said, deloads are not for you right now. Hopefully if enough people tell you this, you’ll actually listen.