Hi guys,

I've been consistently lifting for about 1 year — the first 6 months at home with dumbbells and the last 6 months in a gym.

**Stats:**

* Male, 33y
* 182 cm, 73.5 kg (started at 75kg)
* Supplements: protein powder + 4 g creatine/day
* Diet: \~1,800 kcal/day, >150 g protein

According to DEXA, between months 6 and 12 I gained approximately **1 kg lean mass and 2 kg fat mass**. This concerns me because, as a beginner essentially trying to lean bulk and/or recomp, I would have expected a better lean-mass-to-fat-gain ratio.

One caveat: during this period I trained my upper body seriously but did relatively little dedicated lower-body hypertrophy work.

# Training

I train 4x/week: Push + Core / Pull + Legs, repeated twice with different exercises.

Some current lifts:

* Bench press: 60 kg
* Incline DB press: 2×26 kg
* Flat DB press: 2×26 kg
* Incline press machine: 80 kg
* Military press: 30 kg
* Chin-ups: bodyweight
* Pull-ups: -5 kg assistance
* Rowing machine: 65 kg
* Lat pulldown: 55 kg
* Leg press: 50 kg
* V-Bar Curls 29 kg
* Triceps Pushdown Machine — 67 kg

Most sessions contain \~9–10 exercises, generally 3 sets each.

# Measurements after ~1 year

* Chest: 103 cm
* Shoulders: 122 cm
* Biceps: 36 cm flexed / 33 cm relaxed
* Forearm: 29 cm
* Waist: 80 cm
* Glutes: 99 cm

I'll also attach comparable photos from about a month ago.

# My concern

My goal is to add significantly more muscle while staying reasonably lean.

**Does my muscle gain look roughly normal for \~1 year of training, or am I progressing unusually slowly? If it is slow, what looks like the biggest issue: programming, diet, genetics, or something else?**

Need advice on program + diet