This is not another how do I get started thread or critique my custom made routine. I am here to ask for recommendations for how to move forward with my training. My first goal for this year was to establish a consistent exercise routine, which I have achieved. Since February, I have strength trained three times per week and completed 1-3 cardio sessions per week. I’m trying to make a decision now as to whether I should continue slow muscle gain, or whether I would be better off getting down to a lower body fat percentage, then add quality weight from there.
A summary of my improvements is below
Bodyweight 192.7 to 192.8 lbs
Approx. bodyfat 24.5% (37.8" waist) to 23.4% (37.5" waist)
Approx. Lean body mass 145.5 lbs to 147.7 lbs
Push-ups bodyweight x 6 reps to bw x 15
DB flat bench press (added in March) 35 lbs x 12 reps to 60 x 8
Back squat 85 x 5 to 115 x 5 (recently added beginning of May)
Lat pulldown 130 x 9 to pull-ups bodyweight x 6
Average of 48 minutes of cardio per week
It seems that I’ve only lost around 2 lbs of fat in three months, which is low and why I’m considering a more focused effort. Because of some pain in my right shoulder, I don’t do barbell overhead presses or dips, but dumbbell bench presses and push-us feel fine.