Hi there, glad I stumbled on this cool forum.
Goals: See if I have a couple of abs… also get stronger and increase lean mass.
Stats: 5’11" BF (Navy Method) - 21%. The mirror suggests it’s a bit higher. 189lbs down from 260lbs 5 years ago.
Overweight or obese since early childhood.
Waist 36" as per your measurement guide–a bit of loose skin hangs down from my weight loss that may inflate that slightly.
Lifts: Squat E1RM 310lbs, Bench E1RM 200lbs, Sumo Deadlift E1RM 355lbs.
I have been lifting with consistency (minus one severe back injury the left me with numbness and weakness in my right leg for a few months at beginning of this year) for 5 years. Started with Stronglifts5x5 and rode it to 265lbs Squat 1x5 and 315lbs Deadlift 1x5 over about 6 months of re-setting. Dabbled in different programs since but have only started seeing a bit of progress again the last couple months since rehabbing my back injury.
I’ve been stuck at this weight and roughly these same lifts for probably 2 years. Every time I try to buckle hack down on diet (2200 calories a day or so) I find after 4-6 weeks I get down under 185lbs and everything starts to crash–libido, sleep quality, lifts, work productivity and I end up jumping ship and quickly cruise back to the 190lb range.
Would you suggest simply bulking with a small surplus for a while and see if adding some muscle mass might help (with… nutrient partitioning or… something…?) next time I try to cut?
OR if not…any tips for getting down under the 33" waist without losing my sanity?
Thanks,