I’m almost 27 years old. Male. 150 lbs. About 12-14% body fat. I just finally got back to 150 lbs after a year recovering from major weight loss from getting mono for 2 months (I was 130 lbs). Now, I’m kind of stagnating with weight gains. I even upped my calories intake to 3000 calories from 2800 calories. Still, not much, it keeps going up or down between 149 to 152 lbs. I try to add 5-10lbs of weights if I can to my exercises for progressive overflow. Am I overtraining? I want to get to 170 lbs of lean muscle with 10% body fat. I workout every day in the morning for an hour to hour half (Saturday is an active rest day). I do 8-12 reps. Mostly 12 reps and if I can do 12 reps, I up the weight until it’s more like 8 to 10.
Here’s my plan: