Paths diverged, need help !
Hey guys, seeking some wisdom here. Long time lurker. But first time posting !
Some stats/background info.
*37 yo. 6’1’
*Always been fat/skinny fat. Ex long distance runner.
*Started weight training four months ago - mainly madcow 5x5 with some 3x8 accessory work. Last time I weight trained was a year earlier.
*Eating mostly with a slight deficit, trying to get at least 200 g protein a day.
*supplements are creatine mono and whey concentrate.
*body weight kept the same across the four months “around 220” but I can visually tell my composition has improved.
*current 1RMs are DL:396, Bench Press: 247, Military press: 148.5, BB row 308. I do not currently squat due to a couple of slipped discs + bad hip mobility. I haven’t plateaued across any lifts yet, but I think I’ll have to put DLs on the back burner for a while, starting to take a toll on my back/spinal erectors as my lack of hip mobility is putting most of the work on my lower back.
I hope you can check latest progress pics and give me some advice on the path I should take from now forward
Q1- Should I still maintain a deficit and keep on lifting, hoping to hit maybe a single digit body fat, then eat with a surplus and bulk from there ? I just did an inbody analysis, and it tells me I’m @ 14.3% BF, have no idea how accurate it is!”
Q2- I know I have underdeveloped musculature in many areas. Should I abandon 5x5 and maybe move into something of a higher volume. Like a 6day Push/pull ? Would the answer differ if I’m cutting or bulking ? Do you recommend based on my current condition more emphasis on certain muscle groups ?
Q3- doing zero cardio now, would it help in any way to incorporate while I’m on a deficit or would it hurt ?
My goal is to reach my natural bodybuilding potential. I’m not in a hurry but need to see some sort of constant progress to stay motivated !