I’ve been lifting for the past 3 years but have not taken it as serious as I should have this whole time. But now life has caused me to take everything seriously. My goals are to be strong, lean, and athletic.
Stats - 27, 5’7, 166lbs, I have a higher bf%. I have love handles and a small belly. I also have skinny legs and arms.
Weights I can do for the lifts (5RM) - Back Squat 135, Front Squat 115, OHP 110, Bench Press 155, Rows 140, Deadlift 235, Power Clean 105, Snatch 65, C&J 95, Pull Ups 7
I know my weights are all over the place. Instead of going to the gym I decided to buy a squat stand and a barbell with about 300 pounds worth of weights. I can’t afford to buy a bench or a dip station for quite a while. I have noticed that most of the programs include benching.
I can devote 3 days a week to purely lifting. Is there a workout I can do 3x a week just using the setup I have? I like the idea of squatting 3x a week because my legs are twigs and I want to change that. Since I won’t be benching, could I do overhead pressing 2 or 3 times a week instead?
In terms of diet I know I can consistently eat 3 meals a day. Since I have love handles and a small belly should I try to cut while lifting heavy or should I eat just really good big meals? So for breakfast/lunch/dinner make sure I have some protein, carbs, and tons of veggies? So I HATE eating chicken breasts. Could I make chicken thighs more of my staple for proteins? How many calories should I be shooting for? Since I have a higher bf% eating fattier meats scares me a bit even though I know it is good for me.
Any information or advice would really help me out. I plan on starting whatever program/meal plan template that would be suitable for my situation Monday (do groceries on Sunday).
Thank you very much in advance!