So since then i gained weight up to about 87kg. Over about a year. At that point i felt too fat, so i went on a prolonged diet down to 78kg rn with a waist of 31.5. I now feel super skinny, still without abs and feel like i gained zero muscle throughout the process. Still got belly as well. I was not able to noticeably increase my SBD either, despite structured and continuous training.
Where do i even go from this point? Is there any hope left to put on some muscle?
I wouldn’t have expected to gain much muscle while losing ~10kg, so I don’t consider that odd. I would’ve expected you to get stronger with well-formulated programming and a suitable environment. I’m less concerned about the structured-ness of the programming, as there are a lot of awful, yet structured, programs.
It sounds like you’re a hard worker and are highly motivated, but I’d like some input on how you’d like me to help you. Let me know!
I guess its less about the 10 kilo cut and more about the previous gaining phase. It feels like i always gain 5-10kg, then lose 5-10 and end up at the same place.
Good question. I think I need some advice on how to manage my nutrition. It feels like cutting at 78kg with 186cm is insane, but at the same time I feel like I still have a noticeable belly. I’m also unsure if there will be any additional muscle leftover next time i gain and cut. Is it possible that i just can’t build appreciable muscle?
It seems highly unlikely that you can’t build muscle, but I do think the yo-yo style of dieting isn’t serving you. This may or may not be coupled with the training be appropriate for you.
If I were to make a recommendation, I’d do the following:
Powerbuilding I or II- both the RT and AT parts
eat 160g of protein per day with an energy intake that maintains your BW for the next month, then slightly increases it over the subsequent 2 months
hit 35g fiber minimum per day from fruit, veg, whole grains, and legumes
Be conservative on load selection for compound lifts- add weight when “it’s in the bag”
Be aggressive on load selection for isolation lifts- take the sets to a “dark place”
Thank you for your advice! I agree that currently, my experience with bulking/cutting cycles hasnt been too great.
I think i tick a good amount of those boxes already, but i’ve got a few questions if that’s alright.
when you say slightly increases in the 2 month period, what kind of rate do you have in mind?
could you explain what you mean when you say “vigilant” about conditioning? I currently dont do any dedicated conditioning work due to resistance training 4x per week, getting about 12-15k steps per day and playing badminton 2-3 times per week. Do you think adding conditioning would yield some body composition benefits for me? If yes, what do you have in mind there?
Yes. Cycling, brisk walking, rowing, ski erg, sled work, etc. are all viable choices to meet or exceed the current physical activity guidelines. I’d be adding 2 to 3 dedicated conditioning sessions of ~ 30 min to your schedule.