Been dieting and lifting for about 2 years now. any thoughts?

[EarlyMuscles]

So I'm 19 and I have been pretty serious into my training for the past 2 years now. I did a cut this summer to see if I had what it took and it was kind of successful but I felt weak and now I'm having some trouble gaining back my weight and strength. My current macros are 1800-2000 calories that consist of around 60f, 250c, 100-150p. My hunger hasn't been the same since the cut which I'd figure would happen. The pictures are recent with a weight of around 147lbs. My current split is

Tuesday- back & Rear delts
Thursday- chest & delts
Saturday- legs
Sunday- arms & abs

Any comments/thoughts on my physique or training split or macros would be greatly appreciated. Thanks guys

[Khazima]

Back looks good man and you fill out your height decently.

Your calories are really low, i'm around the same weight and i cut on 2000 if i want to cut quick. 100 protein seems a little low as well, i'd veer on the 150 side more often than not.

Up the calories = gain weight. Gain weight generally = gain strength which helps gain muscle (massively).

Workout split is very minimalist too. Do you feel like it's working for you? If not i'd suggest a legs/push/pull or something or the sort where you increase frequency and total volume.

But most importantly, eat more.

[derekkpapa1]

Your upside if few photos.
But seriously your back looks good great job.
As khazima said up Cals more -hit bench and beef up your chest some but you look better than 99% of 19 year olds.

[EarlyMuscles]

Iv been doing a 4 day split since I first started training and it seems effective but I have been interested in trying the push/pull/legs cycle but I feel as if I don't know enough about it too start one and make a routine out of it. Does it usually go 3 days on 1 or 2 days off? How many exercises does each routine generally have?

Yes I always thought my calories are low but I'm picky about eating clean and I feel as if that stops me from consuming about 1k more calories, though I have been trying to change by allowing myself to eat with less restrictions and my ability to intake more daily calories seems to be increasing

And thanks for the comments guys means a lot coming from far more experienced people. Would post a picture of legs but not to proud of them(also working on it lol) ?

[Khazima]

Iv been doing a 4 day split since I first started training and it seems effective but I have been interested in trying the push/pull/legs cycle but I feel as if I don't know enough about it too start one and make a routine out of it. Does it usually go 3 days on 1 or 2 days off? How many exercises does each routine generally have?

Yes I always thought my calories are low but I'm picky about eating clean and I feel as if that stops me from consuming about 1k more calories, though I have been trying to change by allowing myself to eat with less restrictions and my ability to intake more daily calories seems to be increasing

And thanks for the comments guys means a lot coming from far more experienced people. Would post a picture of legs but not to proud of them(also working on it lol) ?

Don't over think your routine man you'll never find out what works best if you don't try new things. Too many people are scared of switching programs or changing their routine but what's the worst that could happen, you maintain and learn. Chances are your routine isn't the best for you if it's all you've ever tried.

It's usually 3 on 1 off, you can do strength for the first 3 days and hypertrophy for the last 3, or a mix of both. I'm doing it atm and it looks like;

Legs:
Squats
Deadlifts
Leg press/leg extensions/leg curls/supersets whatever floats your boat.

20 or so sets total

Push:
Bench
Overhead press
Incline bench
Close grip bench

Pull:
Bent over rows
Pull-ups
Cable row
Lat pulldown
Curls

Obviously tailor it to what you want to do and what you respond best to.

I've been using this program for a few weeks (don't be disheartened by the fact it's from bodybuilding dot com, usually their programs suck) and i really like it, ignore the nutrition and supplement part of it, nutrition is a lot more basic than this makes out and the supplement part is a ploy to get you to buy supplements (it's still bb.com lol) but the training program is really good, high volume like i like it and set out quite well.

It's legs/push/pull first 3 days strength second 3 days hypertrophy focus. This and a caloric surplus and you're good to go.

Bodybuilding.com - Project Mass: Jake Wilson's 14-Week Muscle-Building Trainer

[gbrice75]

Any before pics?

Looking great. Back is wide, lateral and rear delts look great too ... something I seriously lack, so I'm jealous!!

[EarlyMuscles]

I don't have any specific before pictures but this was taken during the last week of my cut I don't think it's the best I could've done but hey it was a good first try. And thanks dude I guess my back is my strong part even tho i feel like I'm lifting light weights on back day lol, I stay with strict form.

Anyways I decided to go with a new workout routine that goes

Push (strength)
Legs (strength)
Off
Pull (strength)
Off
Push (Hypertrophy)
Legs (Hypertrophy)
Off
Pull (Hypertrophy)
Off
Repeat

Haven't decided on the exercises yet but I'll be sure to post it here when I do. I think it'll be different for strength and hypertrophy so I can hit the muscle groups from all angles. Also I started creatine again so I'm looking forward to that since I responded good last time!

[EarlyMuscles]

Decided I'm on going to do strength and hypertrophy days just because and instead I'm going to make 3 different variations on a full push legs pull routine and rotate them in order and repeat, doing a deload every....fifth rotation?

Trying to eat more protein and calories in general so we'll see how that goes lol