Lost my way in the gym

[livindagym]

Question guys. 38 yr old male here. Ive been training since i was 21. I had gotten up to 215lbs at one point and was a beast. Last year i went on a cut and dropped 25 lbs. and with that went pretty much all my muscle. Ive spent this year slowly increasing calories and not making any progress in the gym. I cant seem to increase strength on anything. My once 305 bench is now at 225 for barely 5 reps. Somehow my 405 squat dropped to 275. My lats and shoulders have dissappeared and t-shirts that used to barely fit me now hang off me. Is it as simple as just not eating enough calories? Im eating around 3100 per day and i can tell my abs arent as defined as they were earlier this year so apparently im in a bit of a surplus. The routine i started a few weeks back was Max OT training as ive had luck with lower volume stuff in the past (madcows 5x5). Wondering if my T levels are low also. Just looking for some advice. I cant stand the weak looking dude in the mirror

[GA1N5]

You should be in a surplus if you're looking to put mass on.

Check the scales to see if you're gaining weight, then you'll know if you're really in a surplus (it sounds like you're not sure).

[ironwill2008]

Question guys. 38 yr old male here. Ive been training since i was 21. I had gotten up to 215lbs at one point and was a beast. Last year i went on a cut and dropped 25 lbs. and with that went pretty much all my muscle. Ive spent this year slowly increasing calories and not making any progress in the gym. I cant seem to increase strength on anything. My once 305 bench is now at 225 for barely 5 reps. Somehow my 405 squat dropped to 275. My lats and shoulders have dissappeared and t-shirts that used to barely fit me now hang off me. Is it as simple as just not eating enough calories? Im eating around 3100 per day and i can tell my abs arent as defined as they were earlier this year so apparently im in a bit of a surplus. The routine i started a few weeks back was Max OT training as ive had luck with lower volume stuff in the past (madcows 5x5). Wondering if my T levels are low also. Just looking for some advice. I cant stand the weak looking dude in the mirror

If you've been training for 17 years, and reached a 305 Bench and a 405 Squat, just do now what you did to achieve those numbers then.

[latverian41]

Do what you did the first time for gains and stay away from your habits that caused you to drop them

[haleluyah]

Easier said than done. Especially when you are over 35 and not rich.

[ElianaBryson]

Some things are age factor but I believe you can still gain the strength if you eat well and try to boost your metabolism instead of strength. Strength comes if you have good working body. I would recommend you to do maximum swimming and walking for a period of time and give a break to your normal exercising schedule. I believe you are not giving your muscles enough time to recover.

[OldFartTom]

Swimming and walking??? both great forms of exercise but this sounds like advice for a geriatric, the guy's only 38 not 98.

Go back to MadCow and look at your rest, sleep, diet recovery, etc, etc.

Maybe, just maybe... get a doctor check if you have any health concerns or sleep problems (sleep apnea or something could cause this), or anything at all you need checked. Best get a check in case your doc sees something not right and can treat it.

[EjnarKolinkar]

Ive spent this year slowly increasing calories and not making any progress in the gym.

I'd focus on finding a way to make progress in the gym.

Easier said than done. Especially when you are over 35 and not rich.

This isn't a place for making excuses. People here are trying to succeed.

[bodyhard]

You dropped the fat so you can't lift as much and your clothes are loose. Mass moves mass

How much do you weigh now?