I’ve just completed my first three week cycle of 5/3/1, which granted doesn’t sound like much but with some years of programme hopping/becoming fed up/depressed/etc this is something of a step forward for me. Anyway, I’ve been eating about 2000 calories per day and I’m 35 years old, 5 ft 4, 145 lbs, male and look a bit skinny fat which I really want to change. I found my rep maxes getting better the heavier I got which I guess is a result of setting a low enough training max and getting used to lifting heavier weights.
So I was wondering if at this point I should be continuing to eat below maintenance, at maintenance or trying to put on some additional muscle to improve body composition? Body dysmorphia is a bit of a problem and I’m desperate to feel better about myself but I’ve got a bit of a fear of eating ‘big’ and the feelings of self-hate/guilt that comes with. If anyone else has been in this position and improved their situation physically/mentally I’d appreciate any advice.
Also I have some lower back problems, rounded shoulders and some neck stiffness. Any advice on that is welcome too. Specifically how to do band pull-aparts/band face pulls without straining my neck.