Hey everyone, New to the board. Not new to lifting. I have trained on and off for the last 25 years. Im about to be 44. As of right now I’ve been consistently lifting for 1.5 years at least 4 days a week and tracking nutrition for the past year. Not very strong. but become alot stronger in the past 12 months. Before I began I was 5’10 about 169. skinny fat. No muscle definition to speak of.
I did stoppani’s shortcut to size program, and bulked up. Gained 35lb. Got up to 204lb. Then began to cut in January. Right now I’m 184. It took me a about a month to dial in my caloric deficit. Im eating 2100 cal per day. At least 200g of protein per day. Started the cut with my macros at 40/40/20, but now Im experimenting with 35/40/35, carbs/protein/fats.
When i look in the mirror, i don’t notice any muscle definition at all. but Im hoping itll come as i continue to lean down.
I don’t really know how to quantify my goals. I’ve never been to 12% bf but looking at some onlline pics that’s where I’d like to be. Im far from it.
In the past 18mo my bench 1rm has gone from 185 to 240. Squat started at 200 ish and now I can do 290. Deadlift has really improved. No idea how much a 1rm was when I started but I can do 315 for 5 now.
After 2 rounds of stoppani’s sts, I’m now doing the full body 5x per week program set out on Jeff Nippards videos. Volume is between 16 and 19 sets per muscle group per week.
I don’t really know if what I do is optimal. I’d like to get some feedback from people that have done a bulk and cut. Guys that have cut down to 12%