Been working out a couple of years but never managed to find that "soft spot" in my routine to get desirable gains. Could be genetics but i'd like to hear some opinions from you pros. I have managed to put on some mass but ive gained loads of fat aswell during my bulks and i lose loads of strength during my cuts, read on before you flame.
What i was mostly focused on was diet. I calculated my BMR, included all the energy burned on exercises etc. 500kcal surplus during bulk and 500 kcal deficit during cut.
I started off by counting kcal overall and later i moved on to dividing that to P/C/F and counted them seperatly. Needless to say i was SPOT ON every time. I never ate junk food and kept it as healthy as possible. Last time i counted i was burning 2500kcal a day including exercise, so i ate 3000. Being 6'1 and 187lbs, around 18% bf. Nutrition was divided 40/30/30
As for my workout routine i have also tried everything. I started off by working out full body every other day restricting my sets to 6 and reps to 8 per muscle group. Then i moved on to a upper/lower split(upper/lower/rest/upper/lower/rest etc) and did 8-9 sets 6-8 reps.
Eventually i moved on to a 4 day split and did 8-9 sets 12 reps. Lastly i tried max-ot, which worked quite well if i recall correctly but im not sure why i quit. As for the exercises i wasnt able to include squat or deadlift due to a lower back injury, but im hoping i will be able to soon. My leg routine was mostly lunges and reversed dumbbell lunges.
Both when i bulked and cut i kept the same routine. Never did any cardio.
Now there are a few possibilities
-I ate too little when bulking. Doesnt explain why i put on more fat than than muscle, as i previously said i ate NO junkfood whatsoever.
-I ate too little during cut. This is possible, explains why i was dropping strength more than fat.
-Due to poor compound movements my CNS was not developing enough to sustain the excess muscle so i lost it fast.
-Not enough cardio? Ive read that cardio is useless for all cases when someone already lifts weight.
-I was overtraining the whole time.
Havent been working out for quite some time so i guess ill start over. Current stats is 195lbs, 22% bf, cant even imagine benching my own bodyweight. I currently want to cut because my lovehandles are so large i could knock people over. So far i have been reading others routines and loads of articles but now i am done trying to design my own routines so i was hoping you guys could put me on the right path.