I am 31 man, doing gym 3 to 4 times per week (sometimes 5) every session is about 1hour, and mostly during my lunch break.
My goal was to loose weight and gain muscle as I was (and still) a real skinny fat.
I started gym 1 year and a half ago, and results are no good, as I do not see progression in shoulders and arms for example..
My program is : cardio (running or biking 15min) I do it on HIIT way : 30 seconds fast, 30 slow.. and gym exercises (a muscle group per session) and I use dumbbells for shoulders and chest.
I also do "full body" training, my coach was always saying I have a great cardio.
I perform squat good, and if I can speak about results I need to say that only my legs changed (Gain big muscle but also fat..)
My nutrition (in general) : 3 eggs + greek yogurt with oat in morning / rice with chicken at 12 / chicken or ham at night with vegetables
Before being motivated to change my body I really hated my fat hips, and super thin legs and arms, but now I have bigger hips and not that much biceps, shoulders...
Should I come back to normal nutrition (less calories) and no gym at all?