About 3 weeks ago I started a new diet plan, (I’m 5’ 10", was 172 lbs, roundabouts 9% bf). I went from about 115 grams of protein, and 2400 calories per day, up to about 215 grams of protein per day, and 3200 calories. So I’ve been doing that for 3 weeks now. Assuming everything else is the same about my diet, sleep, recovery, and workouts, shouldn’t I be gaining strength somehow? Yet I feel stagnant.
For instance, even though I switch up my workouts fairly consistently, on chest day, I’ve always done flat bb benching first. Around 3 weeks ago I was pushing 230 for 2 reps, then 1 rest-paused rep.
Three weeks later, I’m still doing exactly the same. (I’m only using this as an example, all my other exercises are fairly stagnant, even after correcting for the fact that I do them in different order from the previous workout for that body part) .
So how long should it take before I start seeing results? I’ve gained about 4 or 5 lbs., I look softer around the middle, but I’ve gained absolutely no strength. What gives?