I currently hit a plateau in Strength.
My current 1 RM Deadlift is 119lbs, Overhead Squat is 55lbs, Back Squat at 100lbs, and Snatch at 48lbs. My goal is to lift more.
Been in and out Keto for over 5 months, incorporating 15 hour Intermittent Fasting for Women. Last meal was at 7PM. I have trimmed down my Body Fat percentage from 24% to 22%. My daily routines starts at 6AM - I’ll be at work with BCP (Ghee, Coffee, Coconut Milk, MCT Oil)
And the only time I can get my WOD done is every day at 8:30AM to 9:30AM.
In between and post WOD, I would have a scoop of BCAA in 500ml water.
Breaking Fast with real meal at 10am-ish.
Any suggestion on how to break my plateau in Strength, Muscle Growth and Body Fat Percentage? If I do a Caloric Surplus, how much should I eat per day?
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