[Drew]

I am natural and probably similar levels of muscle mass to you.

I would focus on driving your numbers up on the compounds. Ie. Aim for 140 bp/200sq/220+ deadlift.

Funnily enough my pressing numbers were weak for years- and only really started increasing when I pushed up volume and effort across all upper body movements.

An upper/Lower type split works well for me, and is a good balance between frequency, volume and ability to recover.

Also at 186cm (think that must be 6’1/6’2 and 82kg I would push up body weight. You will have fairly long levers with this type of structure and will require more mass to achieve the look/strength levels you’re after.

All IMO of course and I’m no means an expert and have learnt a lot from this board already.

[Drew]

Yeah I’m a big fan of it.

It’s usually one of the hardest lifts to progress for everyone, so it’s not unusual there.

You could always switch it up to a seated press/high incline for a while? Then when you come back to it, you should progress quicker

[Drew]

@corinne

Sorry for spelling your name wrong, it must be annoying. I think I was tired!

Thank you everyone for your help in this thread

[Drew]

Thank you for the replies Lara and corrine, I’ve had so much value from this forum

I can start working on a proper structure now. I’ll get something done based on the diet planner with calories as they are.

I have gained weight rapidly on 3,000 kcal before so maybe that’s why 2,300 is working for me

[Drew]

Good following this journal Haider!

I’ve been wanting to visit BST so thanks for the heads up that it’s good.

Do you work in fitness full time?

[Drew]

@kuba

Thanks that’s a very interesting and detailed reply!

[Drew]

@giantjohal

Thanks for the comment! I now realise my calories are super low.

It’s definitely on the agenda to push calories up after the wedding, I have definite goals to increase size and hit my lift targets for the year, and the increased food will facilitate that.

Appreciate everyone being so constructive and helpful in this thread

[Drew]

Thanks for all the comments I appreciate it a lot! Will up activity from now on ????

[Drew]

Thanks @louis-moylan

I will up the activity for sure.

I’m thinking of introducing a higher step goal, maybe 8,000 non training days and increase cardio to 30 mins x4/week.

[Drew]

Hi Kuba,

It would be interesting to hear how your training and approach to diet has evolved from the early years (ie around first few contests), to current (ie pro debut).

It is always useful to know what built the foundation along with what you do now. Plus it sounds like you always had a meticulous approach, so the evolution of your approach/system would be useful. Ie what is the same, what is different and why etc

[Drew]

Loving the recent Rookie Seasons Vlogs Kuba, the latest one was one of the most interesting I’ve seen!

[Drew]

Thanks Lara and @louis-moylan

I can train four days a week, so I think upper lower is good for me.

I did upper today and it went well. Thank you for all the responses.

Always good constructive comments and feedback on here, I appreciate it a lot.

[Drew]

@kuba thanks for the detailed reply, love this forum!

Yeah I can execute quite well, I’m getting some help with deadlift technique soon though as it needs improving before I push the weight up.

Hoping to get back to my best recent shape this year and hopefully near it for the wedding. This was after a good run in 2018. I was 88k here (im natty)

[Drew]

Thank you very much for the feedback I appreciate it

[Drew]

Thanks @megansylvester hopefully see some good changes now.

Going to try to keep active away from the gym, will set a moderate step count and increase as I get fitter