I'm 5"4, 70kgs, with a full flab. I can't even bench 75kgs. I've been training for 2.5 years, starting from a body weight of 48kgs.
Squat 90kgs: 5 reps
Bench: 65 kgs 3 reps
Deadlift: 120kgs 3 reps
Shoulder press: 45gs 5 reps
Bicep curls: 15kg barbell 10 reps :/
I train 3 times a week on a ppl split. I train with a PT the last 4 months, who is also a bodybuilder with incredible stats.
My diet consists largely of chicken thighs/breasts, rice, broccoli, and some huel meal placement drink. Also BCCAs and multivitaim. 3000kcals per day.
I will admit that my sleep hasn't been great. I sleep for 6 hours a day, wake up, and then sleep again for 1-2 hours.
I have super having trouble consuming large quantities food without sh^tting (although I have gained a lot of weight), and I have super low T levels.
So I'm looking at a few datapoints to understand if my progress is average or below average:
The person in this this thread^ benched 80+kgs at 58kgs, taller than me, in 3 months of training
The person in this thread benches 35kgs each hand after 4 months of training. I can't even do 25kgs per hand for 5 reps after 2.5 years).
There are more datapoints. It is blindingly obvious, that after 2.5 years of training heavy, eating like a pig, I have achieved nothing even close to what most people have achieved in less than half the time.
Question: Assuming my training is on-point, what I can do to improve my situation? Take t-boosters? Increase training frequency? Decrease frequency?
(Please: spare me your dismissive "you don't have bad genetics, just eat more/train harder crap. You have ZERO idea of what it's like to be in my place. Respect the question and answer directly if you have anything to say)