GrogonHow can I figure out if I need kcal surplus or deficit ?
It really depends what your goals are. Do you want to be slimmer? Or do you want to be thicker/ wider/ more muscular?
You may have built some muscle, but it takes a long time to build enough for it to be obviously visible.
So if your goal is to look more muscular, keep going. And make sure you are doing progressive overload, perhaps revamp your split or your programme, if you feel progress has stalled. If building muscle is your goal, I would also consider dropping one or both of your cardio days, to do more resistance sessions- you could then switch to PPL maybe
I second a program revamp. Starting simple is great for getting a good habit going of rotating muscle groups for days, then move on to more targeted/complex programming. Push, Pull, Legs is super simple and gives a good rotation of muscle groups to start. Definitely log or note where your maximum weight for reps is and then base your sets around that number until you can move up. You want to push your body into building muscle without overdoing it and risking injury. Diet is a huge point of developing muscle and a better build, but it won’t happen if you don’t also train properly. Eat well, update your programming, and don’t forget rest days to allow your body to rebuild and heal up. It will take time, but it will get there.
I hesrd full body 5x5 on Stromg Lifts is bettee than PPal or Upper Lower etc…
So basically Id do Squats Bench Rows Curls and in the other workout Deadlifts, Pull Ups and Overhead Presses.
But dunno… I read too much lol
There is not one workout split that is categorically “better”. You have to start with your goals, then look at things like how long you can realistically spend at the gym when you go, and how many times a week you can go. The combination of those factors define the best suited split and programme for you.
What you need, no matter the split, is consistency, and progressive overload.