[Harrison Green]

Hey buddy so I think 100% you should be gradually increasing your food, and also potentially drop cardio down to maybe 20 mins daily. 5 solid weight session per week.
You eat 5 times daily and your 88kg (193lbs) I would spread your protein evenly across 5 meals and aim for 1.25g per lb of bodyweight and see how that feels initially. 240g protein. around 45-50g per meal
I would personally go with:-
500g carb
240g protein
65g fat
3500 kcals just over to start with an initial drop in output
Meal 1 – 48g protein 75g carb 20g fat
Meal 2 – 48g protein 100g carb 10g fat (pre workout)
Meal 3 – 48g protein 150g carb 5g fat (post workout)
Meal 4 – 48g protein 100g carb 10g fat
Meal 5 – 48g protein 75g carb 20g fat
Use food sources that digest well. See how this goes for a couple of weeks then adjust from there as needed.

should i be checking if the scale goes up and if so is this a good thing? and how much should i be gaining?

[Harrison Green]

The only thing I’d change is picking hip hinge or squat pattern not running both

Hip hinge

Leg press

Other session

Squat

Leg press

Or just squat that session

If you train hard and heavy doing one after another can wreck you especially first in

by squat pattern i meant leg press, or hack squats etc. So i do a hinge lower day, and no leg press just leg extensions? and on the other leg day i do the opposite?