I went into surgical menopause in my early 20s because of late stage cancer, and cannot be on any hormone supplements. I am on Tamoxifen. But I have been trying to build muscle for years now, but I am not putting on any muscles. I do weight training (strength + hypertrophy) 6x a week - individual body parts (at times PPLPPL, at times LLPPLP). 49kgs weight & 110g+ protein 150-450g carbs, adequate fiber and fats. Supplements - EAA, Leucine (I am vegetarian), Calcium, Vitamin D, Magnesium, K. So total caloric intake everyday anywhere between 1600-2500. Sleep 9 hour +.
The tricky part is when I put on muscle in legs I lose in trunk. When I put on in trunk I lose in legs. As per DEXA results. How do I ensure I am building muscle in whole body?
Also, please don't share generic L1 advice "oh are you training to failure". I am pretty advanced in the science & it becomes just annoying when MEN share level one advice as if I am an idiot. This is a women's space - so really looking to connect with post menopausal women in muscle building.
Edit : I was gaining trunk muscle when I was on PPLPPL format and was losing legs. Recently I changed legs to 3x a week instead of 2. Started gaining muscle in legs, but lost in trunk. My hypothesis is that may be because I combined chest + back Wednesday and Saturday it became too much? So may be if I move them to separate days like they were before, reduce chest frequency to 1x, reduce overall exercise volume by doing less of smaller muscles (like biceps, rear delt etc) then it might get better? Problem with hypotheses is they take too long to verify. Visually I look the same. My strength keeps increasing even when I am losing muscle. Measurements do not tell whether it is fat or muscle. DEXA happens once in 8 months for me.