Hey, basically I’m asking for advice on what the most efficient training goal for the next 9 months.
I’m 17, around 195cm and was 83kg last time I weighed myself. I have been training on and off since I was 14,which probably explains why I have mild arthritis in my left shoulder, as when I started I never trained shoulders. From November 2010 to about April 2012 I trained consistently, but stopped after April after shoulder pain, to give myself some rest. During training, I would eat clean with a mild calorie surplus (I think), but eating mostly chicken and rice. I was hitting around 200-250g protein per day.
During the summer, I moved to Norway and have started in a boarding school here. This means I can’t control my meals, as they provide 4 a day, and I can’t afford to buy my own food. Meals 1 2 and 4 are bread with toppings, of which basically all I like is ham and tuna. Sometimes there are oats, but it’s kinda random. Meal 3 is pretty good, with a protein base with carbs, like salmon and potatoes or meatballs with rice.
Due to the abundance of carbs and lack of protein available, would it be better to just try and bulk, as any cut would be less effective, and ultimately waste time towards my end goals? Conversely, people say it is easier to clean bulk after cutting, due to things like insulin sensitivity and things that I can’t remember from training months ago. My end goals are aesthetic rather than lifting related, I want to look good, but also have the strength that comes with the look. At the moment I’ve got some belly fat and far over my pecs, as well as inner legs.
My training program before was usually 3x5 of most things, as I was trying to gain strength. My main lifts were:
Bench - 3x5x74kg
Deadlift - 1x2x140kg
Squats - 3x6x70kg (I have no idea why it is so low)
OHP - 3x5x30 (I only started doing them for about 2 weeks before I discovered my shoulder injury.
My lifts are a lot lower now, but I’m looking forward to starting to lift again, I’m just wondering whether it would be more effective in the long run to continue lifting heavy while there is more carbs and less protein available, or to cut back on the weight given my injury and try to lose weight on a sub-optimal diet.