Someone help me, lost what to do

[nitrous_nit]

Ok, firstly my stats:

33 yrs old 153 lbs 5 feet 8 inches 17-18% body fat, fat mostly around waist. Work in IT, so very minimum walking.

Cals I eat: 2500 Macros: 150-160g of protein, 60-70g of fat, rest carbs

Gym 3 days a week, HIIT ( 2 minutes run, 2 mins walk for 22 mins) after every workout

Workout plan I currently follow:

3 x 8 for legs (squats, front squats, leg curls, Calf Raises, Hanging leg raises, HIIT)

3 x 8 for chest (Bench press, incline Bench press, biceps curls Hanging leg raises, wide grip pullups, tricpes pull downs, HIIT)

3 x 8 for back (DL, rows, shoulder press, Triceps bar dipsHanging leg raises, HIIT)

Some people say I should cut, some say I should bulk, some say I should eat at maintenance and try to build muscles.

Really lost what to do. Please help.

Thanks

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[AvidFisherman]

How long have you been lifting for? How long have you been monitoring your calories?

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[nitrous_nit]

Ive been lifting on that program for around 3-4 months, but been lifting for more than 2 years now.

Ive been tracking 90% of my calories everyday, since being on the program for about 3-4 months.

[AvidFisherman]

IMO you are fresh to this game so you will likely be able to loose fat and gain muscle if your diet and lifting is on point. I would increase the protein to at least 1.4g/lbs and drop the carbs lower and time their intake before and right after you lift.

I would stick with HIIT over steady state because steady state cardio is more catabolic. Also, if you are not already take creatine every day you should.

Your not a vegetarian, are you? If so you need to suppliment your diet with some amino acids, especially leucine. Its the most important for muscle growth.

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[nitrous_nit]

IMO you are fresh to this game so you will likely be able to loose fat and gain muscle if your diet and lifting is on point. I would increase the protein to at least 1.4g/lbs and drop the carbs lower and time their intake before and right after you lift.

I would stick with HIIT over steady state because steady state cardio is more catabolic. Also, if you are not already take creatine every day you should.

Your not a vegetarian, are you? If so you need to suppliment your diet with some amino acids, especially leucine. Its the most important for muscle growth.

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Im not a vegetarian, no.

What would my body fat be? Some say its around 20-25%.

What should my cals be, should I drop them to 2000 and keep my protein to 1.4g/bw?

Lastly, what workout routine should i follow?

Thanks

[Bouncer]

the guy in those pics has been lifting for 2 years? doing something very wrong bro. not talking shit.

have you had your hormone levels checked? on average what types of food do you eat?

[boricuarage79]

That's not 17-18 percent BF...and if you been doing HIIT you would be leaner, but then again I do not know how long you have been doing cardio...
You need to cut and no way do a bulk until you get some definition going on there
I respect the fact you posted pictures up...
5×5 for beginners IMO....

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[AvidFisherman]

the guy in those pics has been lifting for 2 years? doing something very wrong bro. not talking shit.

have you had your hormone levels checked? on average what types of food do you eat?

I think he has lifted half heartedly for 2 years but picked it up in the past few months. At least that is my take.

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[AvidFisherman]

That's not 17-18 percent BF...and if you been doing HIIT you would be leaner, but then again I do not know how long you have been doing cardio...
You need to cut and no way do a bulk until you get some definition going on there
I respect the fact you posted pictures up...
5×5 for beginners IMO....

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His stated body fat is probably just a guess. I doubt he has done a dexa scan or had a trainer measure him with calipers. Probably its what people at the gym tell him when he has his shirt on. People that are skinny-fat sometimes don't look it with thier shirt on.

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[nitrous_nit]

That's not 17-18 percent BF...and if you been doing HIIT you would be leaner, but then again I do not know how long you have been doing cardio...
You need to cut and no way do a bulk until you get some definition going on there
I respect the fact you posted pictures up...
5×5 for beginners IMO....

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How many cals should i be eating for a cut and what program should i follow?

Thanks

[nitrous_nit]

His stated body fat is probably just a guess. I doubt he has done a dexa scan or had a trainer measure him with calipers. Probably its what people at the gym tell him when he has his shirt on. People that are skinny-fat sometimes don't look it with thier shirt on.

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Yes true lol.

I just dont know how many cals I should off with for a cut and what program to follow

[boricuarage79]

How many cals should i be eating for a cut and what program should i follow?

Thanks

500 calories below your maintneance... I use an app called myfitpal that tracks my macros... you do this everyday and then you don't need the app....
Works very well

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[nitrous_nit]

I think he has lifted half heartedly for 2 years but picked it up in the past few months. At least that is my take.

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Yes, that is right.. I got more serious in the past few months, but with that i started eating more too.

[boricuarage79]

StrongLifts 5×5 are the Squat, Bench Press, Deadlift, Overhead Press and*Barbell Row...
You should get someone who is experience at the gym and watch your form because you can Injure yourself easily...

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[nitrous_nit]

StrongLifts 5×5 are the Squat, Bench Press, Deadlift, Overhead Press and*Barbell Row...
You should get someone who is experience at the gym and watch your form because you can Injure yourself easily...

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Thanks, should I still being doing HIIT?

Also, 5x5 on a cut isnt that too much volume?