Of mostly proteins and fats too. Caesin protein and fats will feed the muscles long after a workout.
It really is simple once an actual goal is laid down. The goal of “staying the same weight” is fine, so is the goal of “gaining strength” but these are almost polar opposites for someone this small. Strength comes mostly from muscle gain = weight gain. (@anna_5588 you would look super jacked putting on 8-10 lbs of overall muscle and bumping your weight up to 115-120 range).
Can I add the caveat of “assuming your current weight allows you to maintain adequate endocrine function”
It is but that depends wholly on the why behind it. I mean if you are involved in sports with weight classes then i get it, If you have experience with different body weight and feel better at your current one again thats fine. But ‘staying the same weight’ out of fear of gaining/ or eating more or just because you choose an arbitrary number is not fine.
Not a dig but never understood people who worked so hard for a goal of staying the same
@Cyrrex I don’t track veggies, but going off of the nutrition label on the bag, I’m eating 250-300kcal worth/day, which puts me around 2100. I just refuse to track LOL
@hustlinghat93 I want to stay around 103lbs bc it’s the 43kg weight class. I’m not competing b/c I don’t have the $$. Also, I don’t want to be one of those ppl who let themselves slide Speaking of which, there’s a girl who totaled over 850 in the 47kg class at nationals… have a LOT of work to do…
@dt79 I’ve gained 13lbs since last september. Theoretically, even if all that weight was fat (very possible outcome), I shouldn’t be THIS weak in the bench after consistently pressing and improving my press
@Spock81 Thanks for the encouragement!
That’s a commendable weight gain. Good job.
But I’m not just talking about building muscle. I’m talking about building muscle in the right places.
Refer to my comment in the other thread where I said you’re only as strong as your weakest link. The overhead press does nothing for my bench. Hell, I ditched them years ago. The only form of overhead pressing I do is seated behind the neck presses in the Smith Machine. And that’s probably only every other week.
If I really want to bring it up, I do dead stop bench presses in the smith machine for 6-8 reps. The place where the I put the safety catches would be at the point my elbows are at a 45 degree angle. It’s unconventional, but I’ve found it works for me and I don’t arch much, nor do I lower the bar to my sternum when I regular bench.
You can try other more conventional methods first if you want to experiment with something like this.
The idea is to determine what your weak links are. Or if you can’t be bothered to like me, just do something like board presses and some extra accessory work for triceps and pecs.
You can even just do higher reps on the bench for some time or work up to something heavy without going to technical failure and do a couple of back off sets for reps. It’s also worked for me.
Sometimes I just work up to a top set of 1-3 reps just to maintain my technique when handling a near maximal weight but not to failure and then do 2 back off sets of 5-10 reps or just one all out set which I may hit up to 15 reps depending on how much weight I decide to remove. The lower weight sets should be as close to failure as possible without too much technical breakdown,
This is where you would want to find a good spotter who knows how to give you enough help just to prevent horrendous technique breakdown while helping you to complete the final rep(s).
The idea here would be to gradually add weight or reps to the back off sets, NOT the top set. Treat the top set as sort of an activation set.
I don’t train chest more than twice a week even when I want to improve my bench. Never saw any benefit with higher frequencies than that other than a temporary increase which goes away when I go back to my regular routine.
One day would be doing dedicated to the bench and maybe the aforementioned “rack bench in the smith machine”. The other would be for Inclines, dumbbell bench, maybe weighted dips and some isolation work if I feel like it. Note that when I do this, I also STILL have an arm day so my triceps are already covered lol.
I train arms like any other muscle. No extra high reps or overdoing dropsets or extra short rest times. I normally gradually increase the weight in small amounts with each set until I get to a set that causes failure in the 6-12 rep range. I don’t even count the sets. 3 exercises each of biceps and triceps would suffice for me. I just superset them and don’t even think about rest times but generally it’s a little more than 1 min between each set for the same muscle.
Also, I don’t train for more than 30mins to 45mins on most sessions because of my schedule when I was able to leave the fucking house to work so I’m not really into rest days although it depends on how you spread out your workout volume. I do NOT do any form of cardio. The only thing close would be tabata but only for one or 2 exercises in a week.
Week 7 Day 3 (yesterday)
1-10-1 of KBS-45lb w/ (5rows/side+10pushups+15 air squats) btw sets - around 28-30 min??
Zpress: 3x5/side-25lbs
Week 7: Day 4
Squats: 10x10-135lbs
Good mornings: 5x10-65lbs
RDL: 10/side,8/side, 6/side, 4/side 2/side, all w/ 45lb KB, minimal rest
Does it matter what someone else is doing, this is your own race you’re running here, called LIFE 
Echoing some great comments above about bumping up the protein and fat. We’re all here to support you.
Actually, maybe you should just do Deep Water if you’re intent on doing this kind of volume.
We’ve been over this Anna. No one actually competitive at that weight class is that weight year round. They all cut weight for competition. You will not gain any strength if you don’t budge on this.
Agreed.
Even the so-called strength standards by bodyweight being thrown around online for non-completive lifters would be a little misleading if one does not understand that this is a ongoing process of building strength and muscle. Sometimes you get to the point where you “overbulked” but still did build an appreciable amount of muscle during the process. A short recomp wouldn’t result in much loss of strength.
With the diet
The conditioning would also already be covered by the horrific high volume/rep clean variations lol. Fucking hell. I’m never doing that shit again unless you paid me to.
@anna_5588 Yeah, WITH THE DIET.
Get as strong and muscular as possible and let that determine your weight class.
And eat dang it. Put away as much quality food as humanly possible. At your activity level if you are filling up on nutrient dense fresh foods there is almost now way you could eat enough to quickly gain fat. It will all go straight to building muscle.
To paraphrase @T3hPwnisher, scaring the body necessitates building a scary body.
As someone who competes in weight class sports and have friends who are competitive powerlifters… I can 100% day not only
If you want to build strength prioritise that and then cut down to make the weight.
Also I disagree with the advice to let your body decide your weight. In sports you don’t choose the weight you are best ( strongest) at… You choose weight class based on the one you can most likely be competitive in
@dt79 Deepwater sounds fun but apparently it’s not the best for improving 1rm. I did the 10x10 because I wanted to do something stupid hard. I also don’t trust myself to clean properly. I’ve played around with oly lifts and my clean cannot be called a clean
@T3hPwnisher I’ve read the deepwater book (surprised it’s free tbh) The diet seems quite restrictive and all about “not being the fat kid”. Admittedly, I was a fat kid and, if left to my own devices, 95% my diet would (and is) comprise(d) of his “approved foods”. Something about being so anti carb just rubs me the wrong way. Do I really HAVE to earn the right to enjoy my daily Kirkland protein bar or a bit of honey comb? What’s wrong with having a slice or two of sprouted grain toast on a rest day?
This is probably more of a mentality thing TBH, I have an instinctual resistance to rules??
Good news is that I am no longer obligated to eat bread so I will be able to stick to the diet. Will still be eating my protein bar though, even if I don’t train hard enough to warrant it.
@Pinkylifting @hustlinghat93 noted. When I test my maxes, I’ll be asking for advice on how to “water cut” 
Update:
Legs sore but functional as long as I don’t bend them
On the other hand, my f-ing neck is KILLING ME 
At what point is it acceptable to take an NSAID
@SkyzykS Mum agreed to let me to visit pittsburgh!
You are ignoring the quantity of food in the diet and focusing on the composition because doing so allows you to maintain your disordered approach to nutriton.
Jesus Christ Anna.
As far as I can tell, nothing in the Deepwater diet applies to you. Andersen is writing about people VERY VERY different from you.
I will forever maintain that there is no real difference between you and the people who make “weird” posts on this forum because both of you share the same fundamental issues-
Inability to understand nuance and context of what they’re reading.
Inability to adjust as needed to make your goals happen.
Nothing is best for improving your 1RM unless it’s a peaking program, and that’s only for a short time. But then you aren’t even building the necessary base to make your 1RM increase so peaking is pointless. You’ll just keep spinning your wheels and mess up your joints in the process in the long run.
You don’t need to be able to clean properly. Half of the program involves clean pulls. I never did a full clean when I was doing it even though it was stated in the program because I can’t do one due to my flexibility. I just replaced it with a power clean.
If you don’t want to do Deep Water, at least understand the difference between peaking and building strength.
If Candito’s 9 week squat program doesn’t work, I’m going to run deep water
Programs are overrated. It’s the concepts behind the good ones that are important.