Unsure whether to cut or bulk based on current body composition

Hi everyone,

Basically I really can’t decide whether I want to try and put on more weight and gain more muscle, or whether I am at a stage where - given my waist circumference (finding it hard to fit in below large t-shirts) and body fat (not measured, but in terms of my perception) - that would not be a good idea. I’ve been listening through the various Barbell medicine videos and podcasts on the topic (which frankly are a nice antidote to ‘eat 4000 calories for the next few months’). I was wondering what you might advise given my current numbers (frankly, I don’t think I’ve ever gone through that “novice linear progression” route - given what I currently lift - despite having been doing the Starting Strength programme, in terms of the lifts, for a few years).

Current numbers:
Weight: 74.6kg
Waist circumference: 36/37 inches
Height: 166cm

Squat: 70kg
Press: 37.5kg
Bench press: 57.5kg
Deadlift: 80kg

Thanks for any thoughts on this! ​

I would not bulk, but rather maintain your current weight eating a diet meeting the criteria laid out here and below, while doing our beginner prescription or template (including the conditioning). 1. Total daily Calorie intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity. Vegetarian and vegan approaches can be utilized based on individual preferences, as vegans and vegetarians tend to eat an average of 600 and 263 fewer Calories per day compared to those who eat both plants and meat, respectively. Clarys 2014
2. Total dietary protein intake should fall between 1.6-3.1 grams per kilogram body weight per day, unless medically contraindicated. Those who are gaining or maintaining weight should aim for the lower to middle-range, whereas those who are losing weight and/or who have risk factors for anabolic resistance may aim for the middle to upper range. For those able to consume protein within this range, we are not concerned about animal/marine versus plant sources of protein, as plant protein sources appear to be equivalent to animal protein sources when dosed at this level. In contrast, this distinction may have more relevance for individuals needing to consume a protein-restricted diet. Babault 2015,Joy 2013, Hartman 2007
3. Total dietary fiber intake should be at least 25-30 grams per day, ideally sourced from vegetables, fruits, and complex carbohydrate sources. Reynolds 2019 We recommend eating as many servings of fruits and vegetables as is consistent with the total calorie and protein goals mentioned above. Fiber intake may also mitigate some of the potential negative effects of a diet high in saturated fat. Wallstrom 2012
4. Dietary fat intake should be primarily unsaturated, e.g. from marine and plant sources, with saturated fat limited to approximately 10% or less of total Calories. When replacing saturated fat with other nutrients, we recommend foods rich in PUFA, MUFA, or complex carbohydrates depending on an individual’s preferences, Calorie goal, and individual response to the diet. This recommendation is strongest for those at elevated cardiovascular risk. With respect to red meat, the current recommendation of limiting intake to 12-18 ounces of cooked red meat per week is reasonable, although we feel less strongly about this if the the other criteria above are being met. Processed red meat should be limited to less than 1.7 ounces (50 grams) per day. ​

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Brilliant - thank you very much indeed!