I dont no know how to start.
3 years ago i bough this program and worked almost 2 years with it. The first year i was really motivated and did every workout with passion but i didnt gained much muscle beacsue of the "bad"nutrition (not enough and not too healthy). The second year i wasnt that patient anymore but the nutrition was much better. Since some months i started again to do it again with more knowledge than before and with a muuuch better nutrition. The problem is that i didnt make more gains. First i show you my diet.
07:30 Breakfast ( 100g Cereals and Protein Yoghurt, Milk)
09:30 ( healthy Sandwich, Some Nuts, Water)
12:00 Lunch ( Pasta or Rice vegetables and Meat)
15:30 Banana, Some nuts, Water
17:30 Protein Yoghurt, Fruits and Bread.
Dinner ( Pasta,Rice,Meat)
Before i go to bed some water, Protein Yoghurt.
I train hard a put me almost to the limits in the reps.
As i begann i was really skinny, now i am more muscular but i have gained some fat but that not that bad. But i want to get bigger and more muscular.
At the moment i am at lvl 16.
My Question is what do you think about my diet and workout? Give me Advice.
My suggestion is that some people gain a lot of muscles with calisthenics and other ( i think my) is a lot more difficult to gain muscles. I also want to look much more astheics without pump.
Im 19, 178cm, 73 Kg