I was doing only cardio before this and I weight 90kg when I took my first step of run. Cut down to 68kg and I am currently weighing 72.5kg at 166cm. I am not an ecto.

I have been weight lifting since January 2014. Doing 5 days split and eating clean but what I eat was way below TDEE 1500- 1800 in a period of 2 months. Weight continued to drop to 66kg. It was a mistake and rectified the under eating and found that my TDEE is 2100kcal through eating exactly the same food everyday for 2 weeks in 2 different occasions.

After that first 3 months, I decided that I want to get in a good strength base first, hence I switched to SL 5X5. I have been on the programme for 3 months now and below is the weights that I am on:-

Squats - 115kg
Deadlifts - 110kg
OHP - 47.5kg
Benchpress - 72.5kg
Row - 67.5kg

I believe I did them in good form. I hv now stalled to up the weights for 2 weeks now. Not able to complete 5 sets with good form. Hence for the past 2 weeks, I upped my calorie by 150kcal from 2300 to 2450kcal on 3 training days and from 1800 to 1900 on those rest days.

This is what I eat:-

Training days - 175g protein, 205g carbs, 110g fats
Non Training days - 175g protein, 91g carbs, 105g fats

I am still not able to up those lifting weights. But after eating more since 2 weeks ago, body weight goes up by 2kg in 2 weeks in oppose of steady 1kg every 2 weeks when I was eating 2300. The main dilema is, measurement tape is not giving me any figure change after the first 4 weeks into SL in any part except for the waist. Placebo wise, I felt that I have gained muscles all weeks.

The dilema now is, do I up my calorie? Maintain? Change what I eat? Or I need to start changing routine?

I deloaded once for squats when I stalled at 102.5kg. At almost the same time, all the rest also cannot be performed at correct form so I deloaded 10% and go again. Everything broke the first plateau but it is here again.

When I first wanted to loose weight, I made all the mistake that one can make. Too much cardio (LSST 40 min a day, 6 days a week), eat too less (less than 1000kcal), very low to no protein and fats. I loose 20kg in 9 weeks. I felt like crap. When I first start wanting to loose weight, how to train, how to eat is not stated in 'How to loose weight effectively' when you google.

In the end, I loose that belly, I loose that fat face, but god knows how much muscles I have lost and how much fats I still have not lost. Don't make the mistake Idid.

Yes, I am bulking now.