Calisthenics Unity

Hey guys,
wassup hope you're having a great day.
I usually comment and help but I sometimes need to hear opinions.
So the thing is basically I am inadequate, I have been training for a long while, so the main topic is:
1) After all that time, with my strength, I can't still perform the muscle up ; I have to get something like a box and stand on in and jump over the bar, I just did level 20 today for the 4th or 5th time and still can't perform the muscle I keep going a level up then doing the 2 past of it in a row for example : if I did 20 today next time 18 then 19 then 20 again. So I am lacking on something, watching videos doing the techniques ( not knowing what's the issue) I can pretty much max everything on a level but the muscle up and complete form pistol squats. Should I keep moving forward? Should I drop levels?

2) I am getting smaller, skinnier from my hand and I can notice that the most in my FOREARM it used to be huge like really huge maybe smaller than my biceps lil bit but not it's almost disappearing, my biceps is shrinking too, now before you jump into conclusion and will say hey you're on a calorie deficit, here's what I usually eat:
1) breakfast: 250-300 grams of big leaves oats just changed from quick oats, healthier it takes longer to cook so it's less processed, w/honey and cinnamon sometimes I eat 2 eggs or maybe 5 whole eggs with pita bread .
1 brown bread w/low fat cheese
maybe a banana sometimes and I drink a cup of full fat milk
2)lunch: 95% of the time I eat 2 chicken breasts w/ usually broccoli or sweet potato nowadays sometimes white rice with any veggies cooked not steamed.
3) I eat a cup of whole yogurt w/some honey some cottage cheese and a barley bread thin like a cracker like the one Chris made in his nutritional video maybe w/some hot milk too.
I drink 2-2.5 liters of water right now.

So as you can see that's what I basically eat for breakfast and dinner, after my workout I eat the oats around 7am before I go to school and the sandwich w/fruit in school @12pm, lunch around 3-4pm dinner @7-9 so as you can see that's what I usually do and eat

I workout @5am everyday so I eat breakfast as soon as I get home, I don't have a preworkout meal of course nor do I drink or do anything before working out I eat the first meal @7am when I go home, the oats, so as you can see I wake up really early and train I plan to sleep around 10-11pm I have doing this routine for months now and I didn't see that shrinking until now.

I have cutted the cardio just walking to school that's it so I am losing alot of bodyfat and protein, I eat alot of protein daily and you red what I usually eat and when my workouts are, I am getting inadequate more and more, I must do something, I eat cleaner than you think, no pizzas no coke no nothing, I am afraid of white bread but I control it not letting the calisthenics get into my way and control my brain, you'll say maybe have a cheat meal or two once in a while but I didn't cheat for a long time, more than 4 month last thing was a piece of burger no sauces on it even, but seriously I am getting worse and worse, I don't know if I am losing bodyfat or muscle mass, I have been working out alot and I am finding a hard time thinking that I am actually doing it all wrong maybe my bodyfat is low but as I said my hands and body shape is getting smaller feeling like I am getting shorter and shorter day by day and getting alot of alerts on my face, like pimples which never came to me before, also I'd like to say the hormones are on point hopefully, I usually reply to comments because I gained experience but I am asking for your opinions should I eat more or what I am eating is considered bulk bec we don't have branded foods so I can't calculate my macros or calories, Should I keep moving forward? Should I drop levels? Should I eat more and do cardio maybe cardio helps maintaining muscle and getting lean I know all the major diets like calorie deficit, IIFYM etc.. what I am aiming for is lean bulk I don't know if I am near to it or what is my diet considered.(maybe on a deficit maybe not).

Everyone is welcomed to give your opinions hope to hear from Chris and Gligor and Daniel, Gligor I used to be fat so you know where I came from.
Hope you had a good reading session and you can share your opinion.
Thank you all and have a great day!

About nutrition: If you have access to a smartphone i recommend you to download the app "myfitness pal", you can type in every food, you just need a libra to weigh your food, and than the app shows you the amount of calories. if you want tu build muscles try to eat 300-500+ calories to your daily intake.

About the muscle up: If you are at level 20, i assume that the strength is not the problem. i think your technique lacks. it is often the case that people have enough required strength for the muscle up, however fail achieving it because the technique lacks. or because they do not believe in achieving it. ask yourself, if you try to do the muscle up, how is your mind? "Yeah i can do it!" or "Oh i will fail again like always mhm", badum there it goes.

However i think it is difficult to help you without seeing your muscle up progressions. maybe you could film yourself and we can analyse the video and show you hopefully your problem.
a further progression typ is doing the muscle ups with a resistance band, maybe it helps you focusing on your technique because the muscle up with a resistance band does not require as much strength as without one.

I am sorry that i can not help you properly, because i only have few informations about your nutrition, however i would say, that you lose fat, not muscle mass. it is hard to give you advice about this. maybe the others can help you more

Hey Yehia!

1.) The muscle up. I'm kind of on the same route as you, I can do it only with a resistance band, I still struggle to do the regular muscle up without one (not chicken-wing). I don't know how heavy you are now since you've lost fat, but heavier people are less explosive, and the muscle up is an explosive exercise. Lately I've been doing the level 11 push, all the exercises are for the muscle up, and I fail on the last bit of the transition part to dip part so I'm insanely close to it. But if you are already lean, like 10-12% body fat, then I don't think extra weight is the problem, I think you should study the technique (

) and I guess focus on higher pull ups, which are important but of course tricep strength is more important. I don't go higher in levels because I think that's cheating, I'm "stuck" on 11-16.

2.) A lot of the fat that's spread out is "mass" technically, so as you lose fat your arms will in fact shrink but your muscles should still be big, because as you were fat you also put muscle not only fat, like maybe even more muscle mass than some guys that have been working out for 2 years, so as you get more definition you should still have a lot of muscle. I did notice my arms shrinking but that's because of the fat, not muscle. I guess you could start lean bulking if you're like 10-14% body fat or even less. And if you ate in a caloric deficit, there's no way that you didn't lose fat, you definitely lost fat, you might have lost some muscle but it's negligible and about to be regained back after cutting phase tbh. Well if the shrinking happened recently, did you change something in your lifestyle recently? What happened in your life recently? Could be a lot of things happening.

That's really strange. I mean I am 16% body fat more or less, and I can see abs. Yeah I suppose could be because of it, change of hormones or something, but I'm really not sure. Of course wait for Daniel's and Chris's advice. This is the first time I'm hearing something like this..

About MyFitnessPal, it's kinda the same thing for me, they don't have the exact brands.

I would really suggest taking your time doing negative muscle ups, as they also work on the technique. And invest in a resistance band if possible, it will really help you out man.

Hey Yehia, how's it going? About nutrition, I think Josef and Gligor already did an great job answering that. About the muscle up, I would recommend doing explosive pull-ups, but here's the catch, you have to do them by using momentum from your legs. Think of it as doing an explosive knee raise combined with an explosive pull-up. Now, for some time I had struggled with the muscle up(thank God not anymore), so what I found as KEY to performing this exercise was wrist rotation. I wasn't turning my wrists correctly, as soon as I did that..........BOOM! Eight muscle ups in a row! So make sure you are explosive and that your wrist rotate accordingly. Try it out, see how it works for you. Good luck!

Incredible responses from everyone and I just wanted to ask since I saw that you are training at 5 am . Are you getting enough sleep and rest because during my first month pf working out I simply did not give my body enough time to rest and I had some progress but not that much at all. And since I started sleeping more and letting my body rest I have made 10 times more progress in terms of strength and muscle gainz, since human's restore and rebuild the muscle stronger while resting especially when sleeping. So maybe the problem lies in the lack of rest because if not, I am not sure where else it could be because you seem to have solid nutrition, but I am not sure of course if you are eating enough because i don't know how much you weigh, how tall you are etc. Hope I could help ! Good luck ! Salute !