Hi all. I need some help with my goals, I’ll attach a photo of my current physique.
Some background: A few years ago I had a stomach surgery to fix my GERD and I lost a lot of weight in an unhealthy way (16kg in 2 months - 75kg to 59kg, at 183cm). I struggled with eating (physically) for about 2 years. When that was over I decided to gain back some weight, but went a bit too far. I got up to 80kg, still not a lot of muscle mass (clearly a lot more than when I looked like a skeleton), but definitely more fat than muscle. I cut down to 74kg and this is where I’m at now, still skinny, yet with lower body fat/love handles.
I’m having a hard time leaning down more, which made me think I just don’t have enough muscle to have anything to be revealed by cutting really. And everytime I try to gain some weight it all seems to go to my waist.
I’ve been eating at around 2000-2200 calories daily (1.8-2 grams of protein per kg) for the last 8 weeks, minimal cardio (but I walk around a lot for my job) and lifting 3 times a week full body routine.
My goal is to get leaner, get rid of that lower belly fat, but also gain a bit more muscle AND stay injury free. Both my shoulders are messed up (one from a lifting injury, the other from falling down a staircase). Back squats and barbell presses are out unfortunately. Deadlifts and dumbbells are fine. My gym also has a good selection of hammer strength machinery which helped during my recovery.
Any help would be greatly appreciated.