Muscle stronger but smaller

[Chrisrios2]

Hi I been working out for 3 years now, I noticed that since last week I look less defined, I look smaller, idk wtf happened, I only been gaining pounds on my workouts

im 5,6, 174lb, 13%bf and as for my diet, I intake 2400 calories a day, 250 grams of protein from food and 1 shake, I get all my macros for the day,

4 sets/ 10 reps
Mon:chest, tri
Tue:back, lats, biceps
Wed:rest
Thursday:shoulders
Friday: light chest day( 1 exercise) and legs
Sat sun: rest

Ive been discouraged, has anything like this happened to you? Im sure I lost definition, I usually look ripped but my arms look smaller and I dont look as ripped. I still can lift the same weight, if anything more. Thanks for reading. Ive been drinking more water than usual and I am on creatine

[mightyillidan]

dude there is a million reason maybe u lost water weight maybe u didnot eat enough maybe there is less pump in that area just dont freak out keep taking ur food and training

[Saintsqc]

dude there is a million reason maybe u lost water weight maybe u didnot eat enough maybe there is less pump in that area just dont freak out keep taking ur food and training

this


Btw, your routine sucks...

[Chrisrios2]

this


Btw, your routine sucks...

Alright what do you suggest?

[derieu]

2400 calories a day? that seems really low and cut-like. im 5'8 170ish and i eat 3000-3500 a day to gain a pound a week. try 2800 calories.

[DdotT]

Alright what do you suggest?

Work out ur legs perhaps?

[Holyjim]

I recommend that you try a routine that actually makes sense.

[Saintsqc]

Alright what do you suggest?

A real program...

SS, BLSS, reg park 5x5, ws4sb, lyle mcdonald generic bulking routine, GST

[Tresiel]

Work out ur legs perhaps?

He works legs on friday.. Pls read.

What are you rep ranges looking like?

[Saintsqc]

He works legs on friday.. Pls read.

What are you rep ranges looking like?

Train pushing muscles 2.5x a week, pulling muscle once a week and legs 0.5x per week...it totally makes sense!