14th June 2020, 3:27 PM
For reference, I am 5'10" (177.8 cm).
Ever since the whole pandemic, I have started weight training with my dinky basement home gym (cramped, ceiling of 7-8', weird weight plate sizes, bench max rated weight of 110 lb. (~50 kg)) to build baseline strength/bulk up (break the "skinny-fat" look). Results-wise, I have gone from ~143 - ~150 lb. (65 - 68 kg) with some added strength/definition. Unfortunately, I feel like I am kind of at a plateau because I am at the max for compound lifts (bench limit, no more plates for deadlift, cannot squat due to space/lack of power rack). After that first baseline of strength, last week I have started going more the bodybuilding/hypertrophy route to break that plateau and utilize the equipment better. Max on "big 3" lifts (can do more, but limited by equipment) - Deadlift: ~165 lb (74.8 kg); Bench: ~110 lb. (~50 kg); Squat: N/A.
Regarding nutrition (Caveat: I am not a doctor and everyone's body/needs are different; this is what worked for me): Before this bulk phase, I was on a cut for about a year (not recommended, but it was not uber strict towards the end). I went from ~164 lb. - ~143 (74.4 - 64.9 kg). My problem was I ate healthy foods in unhealthy proportions. I went big on portion control, only eating when necessary, and going low-ish carb (essentially not much carbs for dinner because I did not need them at night). Now, I follow kind of the same, except I transitioned to a surplus of calories instead of a deficit (also being at home means eating a little more junk because I do not want to be "that guy" that refuses to eat any of their mother's homemade baked goods).
Ever since the whole pandemic, I have started weight training with my dinky basement home gym (cramped, ceiling of 7-8', weird weight plate sizes, bench max rated weight of 110 lb. (~50 kg)) to build baseline strength/bulk up (break the "skinny-fat" look). Results-wise, I have gone from ~143 - ~150 lb. (65 - 68 kg) with some added strength/definition. Unfortunately, I feel like I am kind of at a plateau because I am at the max for compound lifts (bench limit, no more plates for deadlift, cannot squat due to space/lack of power rack). After that first baseline of strength, last week I have started going more the bodybuilding/hypertrophy route to break that plateau and utilize the equipment better. Max on "big 3" lifts (can do more, but limited by equipment) - Deadlift: ~165 lb (74.8 kg); Bench: ~110 lb. (~50 kg); Squat: N/A.
Regarding nutrition (Caveat: I am not a doctor and everyone's body/needs are different; this is what worked for me): Before this bulk phase, I was on a cut for about a year (not recommended, but it was not uber strict towards the end). I went from ~164 lb. - ~143 (74.4 - 64.9 kg). My problem was I ate healthy foods in unhealthy proportions. I went big on portion control, only eating when necessary, and going low-ish carb (essentially not much carbs for dinner because I did not need them at night). Now, I follow kind of the same, except I transitioned to a surplus of calories instead of a deficit (also being at home means eating a little more junk because I do not want to be "that guy" that refuses to eat any of their mother's homemade baked goods).
