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Your strength is solid. You deadlift and bench roughly the same as me, with a bigger squat. But if you feel fat and unconfident, you should absolutely focus on cutting fat more than anything else.
I was in the same position you're in - I focused on my strength but at the cost of getting chubby. I'm towards the end of a cut, and for the first time in my life I have abs. It's such a novelty, and a HUGE boost in confidence, and people (especially girls) say I'm a lot more attractive when I'm lean. Being lean is WAY more important than being huge and bulky.
While you're cutting, do either P/P/L or U/L, as long as you focus on progressive overload (don't just fuck around with the weights, actually focus on making progress.)
I prefer upper/lower instead of P/P/L simply because the days are consistent (I always go to the gym on the same days each week). Whereas PPL rotates, so one week might be Mon, Tue, Thu, Fri, Sun... then the next week might be Tue, Wed, Sat, Sun, etc. I hate that.
Have you cut before? Do you know your maintenance calories? etc
5/3/1 is a great program and it's flexible so you can make it work for whatever your goals are.
- By 2020: Reach 190lbs, <18% BF (@ 155lbs est. <10% BF)
- By 2020: Lift Goals: Bench - 270lb, 1 Arm Row - 150lb x 3, Leg Press - 450lb,
- Do some looks/edge maxing
- Start and complete the Going Out to Bars program
- (Done) Quit daily kratom
"He who fights with monsters should be careful lest he thereby become a monster. And if thou gaze long into an abyss, the abyss will also gaze into thee." - Friedrich Nietzsche
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.