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@demetria Seconding all the comments that your current plan seems solid, and that recomping is slow. Even if you’re not seeing super visible effects, a sure way to know if it’s working is your strength. Able to lift more? Better stamina? Improvements in athletic performance are a good...

@john1277 Awesome, thank you for the detailed response. I see stats like yours and think that there's no way my bench could be that high in just a years time. I'm probably just being impatient, but I'm wondering if I need to do more of something like your workout, rather than something like ICF.

@john1277 What is your routine like? You look great!

@oneanswer Are those the weights for each of the 5 sets of goblet squats? If you can do 35 lbs I wouldn't bother with a set at 0, 15... probably just go for all 5 @ 35lbs. (Warm up as needed of course)

@dasiebe01 63kg is a perfect weight class. I’m 5’4” and exactly 138 without a lot of eating effort. Muscular, softly visible abs... it’s a nice easy place to be. The fed I’m competing in for my next meet has a 132 and a 148. I think I’ll cut down to the 132, but ugh. I wish I could just be my...