Hi guys , well as the title says , I have been training since Dec 2012
Yet I made little to no progress [ Image in attachment ]
I believe this is due to not following the program to the T [ I was doing 5x5 but not resetting the weight after plateau ] and not following a good diet [ protien is not that high and was cutting for like 1 year ] .
my stats are :
176 cm [5.7]
6 inch wrist [ tiny ]
77 KG [170lb]
26 year old
18% body fat
arms 14 inch flexed
bench 70 Kg for 7 reps
I need an advice guys , any advice that would actually make me look like I lift .
My questions are :
1) what is the best routine for my experience level , I kinda liked candito strength\hypertrophy but is it good for me good ? or sould I go back to 5x5 ?
2) Am I actually still a novice ?
3) Can I build muscle and lose fat at the same time if i am at tiny deficit [ 100 cals ] because I don't look like I have built any huge amount of muscle yet,or should I cut to 10% and then do slow bulk ?
4) Or would it be best to eat at maintenance and build muscle because i am overweight ?
Any advice is appreciated .
Thanks in advance