Confused about what to do next

Nutrition Q&A [Moderated]
1

Hello,

I’m 25 y.o male, 217lbs, 6"2, 18% bf according to Navy method, belly is 92cm of circumference

just finished a post novice program with the following 1 RM in lbs.

Bench 280
Press 166
Squat 425
Deadlift 450

I ate 3161 calories per day in average and gained 0.3kg per month for the last 3 months

I have been bulking since the start of SS novice LP, in the beggining of 2017 I was 195lbs 14 months ago. While I’d like to be bigger and stronger i’m not very confortable with the fat that i’m carrying atm. So i’m afraid to gain any more weight and considering to cut, should I?

Does it seems reasonable if I cut to 12-15%, or to 82-85cm of belly before gaining any more weight?

Thanks in advance,

2

I would have you maintain your weight or continue to gain weight slowly over time depending on your goals.

3

Thank you jordan, i’ll eat sligthly over my maintenance needs and track my progress for the next 4 weeks.

I’d gain weight if that is going to improve body composition, but it is likely that eating an amount next to my maintenance is going to give better results isn’t it?

My goals are better body composition whilst improving my Sq, bench and press

I’ve been checking the downloadable programs you made and got particularly interested by:

-12 wk press template
-12 wk strength template
-HLM
-Hipertrophy

I’ve read the program’s description but I have some doubts like:

1-Which program would you recommend me to try knowing that i’ll follow ur advice in last the last post?

2–12wk press and 12wk strength programs, the clear difference is bench or press focus, but are DLs and Squats follows the same template in both programs so I’d have to get the program only by choosing if I want to press more or bench more? Any additional information is welcome

-3 What’s the duration per session of HLM program? Any additional information is welcome

Thanks a lot

4

  1. Any of the first three would be fine by me.

  2. Yes, they are equivalent (more or less) outside of the press/bench focus

  3. 90-120 min is the standard length for most of these sessions.