Appreciate any feedback
Hey all, I've been training seriously for about 4 years now, focused mainly on hypertrophy and overall strength. I’m currently sitting at 190 lbs, 5'11", around 14% body fat. Training is consistent and solid, but I feel like my nutrition might be holding me back from making the next jump in both size and performance.
Right now I’m eating about 3,000–3,200 cals/day, mostly whole foods with a macro split close to 40/30/30 (carbs/protein/fat). Strength is climbing slowly, but I’m not seeing the size gains I was expecting—especially in my chest and back.
I’m not new to lifting, but I’m still learning when it comes to optimizing diet for both hypertrophy and strength at the same time.
Would love to hear what’s worked for some of you—macro tweaks, meal timing, favorite carb sources around workouts, etc. Also open to critique if my current numbers seem off.
Appreciate any feedback,
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I'm not sure what your total protein intake is, but I know I did best at 60/30/10 protein, carbs , fats. When I hit a plateau I highly increased my protein intake and started timing my meals perfectly around my workouts so that food is fueling and building most efficiently and it made a huge difference in packing on size especially in some of the harder places, at least for me it did. Are you on a cycle? If so what does that look like?