If you’ve been with him this long and are not getting results I would sever this relationship now and ask for a partial refund.
@davemccright seems to have asked more questions in two posts then it seems like your coach has asked in six months.
As I said originally. I would be quite concerned about the no period issue. Even when my wife was training for Ironman racing she still maintained her period. I know other endurance athlete that don’t at high volume times but it comes back pretty quickly when training volume comes back down.
Another key take away from Dave is that you’re trying to build muscle and doing a ton of steps. These don’t go hand in hand. Some cardio is beneficial for heart health but 20,000 steps plus is completely unnecessary.
Same. I only provide programs for relatives now. Most everybody else never follows or even starts after advisement. My Mom was always 130lbs on a 5’0 frame. Finally she agreed to put weight watchers away. We put a training program together along with the more important nutrition plan with proper macros and calories. She’s 64 and been 105lbs for 10 years now. She never cheats. Her health is impeccable. I’m super proud.
Off the tangent… I’m agreeing with alll above saying to switch coaches or take the approach of using all of us to put together a plan you can follow and will likely be better anyway.
You said: “Primary goal is strength. I wouldn’t mind the change in body composition if I was making noticeable and proportional strength gains/ Coach said that the bulk would help with strength gain….. and as in the past…. It isn’t working”
What does your pre- and post-workout routine look like? If you eat something before your lift, what is it? Do you get good quality sleep, 7-9 hours each night?
You also mentioned having less calories on the days you don’t train - this might be okay since you’re not burning as many calories on the days you don’t train, but make sure you’re hitting your protein goal every day, even on rest days. Protein is just as important on rest days because that’s when your body uses that protein to recover to come back stronger the next session.
Also, you said your lifts haven’t been improving as in “more reps at same weight or more weight at same reps.” Getting more reps at the same weight is definitely achievable, but I often notice this progress in literal 1 or 2 rep increments. So say I do 3 sets of shoulder press starting off with 7 reps each. The next time I do shoulder press, I can maybe do 8 reps for the first set, then 7 sets for the next two sets. And then the week after that, I can get 9 reps for the first set, then 8 reps, then 7 reps for the third set. These are all at the same weight. It’s very slow progress, but it’s happening. So, when it comes to your own training - do you find that you are doing the same reps for all sets at the same weight for multiple weeks straight?
As far as more weight at same reps - If I go up in weight, I always have to lower the reps and work my way back up to higher reps.
The other thing I’d say is to make sure you’re putting high effort into each set. High intensity. Training close to or to failure; not doing crazy volume splits.