I’m on week 2 of the 7 week hypertrophy bias GPP. I’m 5’11", 230lbs around 20% body fat according to a handheld bf analyzer. I have been on maintenance calories for about 4 months now and was previously on a deficit. I don’t know if to go into a long term cut, mini cut, stay at maintenance or go into a surplus. I understand there is no way to provide an exact recommendation but I just want to pointed in the right direction.
Thanks!
What is your waist?
My pants are a size 32" or 33"
No, I mean the measurement around abdomen about 1" below your belly button.
Just measured and got 43".
Right on. In that case I would estimate your body fat to be ~ 30-35% and I also think your waist is too high, which would be best managed by weight loss.
Awesome, thanks! So time to lose weight. I’m assuming you’re referring to a 10 - 12 week cut correct?
The length of the cut depends on how rapidly you respond 
Understood. Thank you sir for your expertise!
Woah! Is there usually such a large discrepancy between pant size and actual waist size?
I remember you releasing a vid on measuring the abdomen above the belly button. Is there a difference between measuring below vs. above? I know for me I have more below the belly button vs above.
I was in a very similar situation as you - 5’11", 235 with a 40" waist at the start of The Bridge. I went on a cut, finished the Bridge and ran through another 7 weeks of the hypertrophy template, and am now at 205 with a 36.5 inch waist. For me, 1gm protein per pound body weight was key to satiety and compliance. Good luck, you can do it!
That’s not what I said. The measurement is based on the location of a few bony prominences on the hip. Depending on the location of your umbilicus it may be different. I have found for lean individuals it’s just below the belly button most of the time, whereas large individuals it’s usually above. Not necessarily a reliable rule of thumb, however.
I’ve been monitoring my waist at my belly button for a long time. I’m a good bit below 40". Should I change to the bony prominence location (which is not that far off)? My main hesitancy is that the new data would not be comparable to the old data and I’m mainly monitoring for trend.
I don’t think you need to change, no.
Two things there. Most people wear their pants especially jeans below the belly these days. If I measure where my pants usually hit I get 4 inches less than at my belly button. (I am at 29% BF so that is why). Also manufacturers list a size or two smaller than the actual inches around the waist. a 33" pant could measure 34" to even 38" inches depending on brand and cut. They call it vanity sizing in the industry.