Cut or bulk? BF Estimate

[STC1188]

I was cutting, and have been so for a month and a half. But I am really getting worn down and while I push it hard in the gym, I am seeing myself as smaller though still fat. Sure, I have lost roughly an inch in most of the offending areas, but my fear is I am still too small to cut to a decent size (aka without being Auschwitz mode).

Right now I am doing 5/3/1 BBB with some conditioning (usually 10 minutes of cardio). I go four days/week for about an hour and a half. Been lifting for a total of about 9 months and started at skinny fat mode.

Current stats are 187 lbs and 6'3".

1. Should I continue cutting? Or should I still try to put on more LBM?

2. BF% estimate?

Thanks everyone!

Both pics are cold, relaxed with no pump.

[Serpentarius]

lift and cut hard.
what are your lifts?
Do not do 5/3/1 until you get close to 3 plate squat, 4 plate deadlift, and 200 lbs bench, 5/3/1 is slow progress for a beginner and NOT very good for a noobie.

[STC1188]

Thanks Serpentarius.

Lifts:
I don't have 1RMs, but
Squat: 205x6
Bench: 115x3 (Weak, I know--it shows)
DL: 245x6
OHP: 95x6

What program might you recommend?

[sharpieblet]

Thanks Serpentarius.

Lifts:
I don't have 1RMs, but
Squat: 205x6
Bench: 115x3 (Weak, I know--it shows)
DL: 245x6
OHP: 95x6

What program might you recommend?

like slurp said, lift heavy as hell and and definitely CUT. go check the workout programs section and look into jasonDB's BBing oriented beginner routine.

[Serpentarius]

Thanks Serpentarius.

Lifts:
I don't have 1RMs, but
Squat: 205x6
Bench: 115x3 (Weak, I know--it shows)
DL: 245x6
OHP: 95x6

What program might you recommend?

Hmm
You should be able to bench more if that is your ohp, if you don't know how to tuck your shoulder blades or use your pecs that could be an issue. I started off benching 45 so don't feel bad lol

I'd do starting strength, strong lifts, or icf like he said. I'd lift 3x a week and do 20 mins of moderate intensity cardio to increase tdee slightly too.

[STC1188]

Hmm
You should be able to bench more if that is your ohp, if you don't know how to tuck your shoulder blades or use your pecs that could be an issue. I started off benching 45 so don't feel bad lol

Yeah, I do think it is a form issue. I actually think it has to do with my tuck and my elbows flaring near the bottom. I am working on it, but it is slow going.

Regarding program, I think I am going to take up ICF 5x5 (or 3x5 for cut) and try linear progression again.

Thanks for all the help!

[GreyArea]

I would say you're 22-25% body fat.

You definitely want to cut at this point. You are unfortunately very skinnyfat which is a terrible place to be. If you bulk you will just be even more fat. Lift 3x a week, eat at a caloric deficit, add cardio if it helps. Don't worry about packing on heaps of muscle at this point, you can start lean bulking later. Getting this fat off you is priority #1.

You may wish to look into Intermittent Fasting. Though the degree of its effectiveness is controversial, those that do IF report very good results.

[jooboi12]

Calorie defecit and progressive lifts. Do all pros man, with cardio when possible, its a good progressive routine!

Serious though brah, did u have to give us the mangina?





That first pic scared the **** outa me

[STC1188]

I would say you're 22-25% body fat.

You definitely want to cut at this point. You are unfortunately very skinnyfat which is a terrible place to be. If you bulk you will just be even more fat. Lift 3x a week, eat at a caloric deficit, add cardio if it helps. Don't worry about packing on heaps of muscle at this point, you can start lean bulking later. Getting this fat off you is priority #1.

You may wish to look into Intermittent Fasting. Though the degree of its effectiveness is controversial, those that do IF report very good results.

I did switch to IF because I agree about its efficacy. While not a magic bullet in any sense, every time I've done it, the results have been better (for losing weight, anyway). And I am not worried about gaining muscle, but not having enough to be anything but toothpick-looking at the end.

As for skinny fat, if you could believe it, it was worse before. I went from 245 --> 165 with no weight training. Yeah, it was bad, so I am not too unhappy with where I am considering I was worse before. But I agree I do need to cut at this point.

Calorie defecit and progressive lifts. Do all pros man, with cardio when possible, its a good progressive routine!

Serious though brah, did u have to give us the mangina?





That first pic scared the **** outa me

Lol, sorry about that. Only realized it too late. But in any case, I have done AP, but I do not like the progression TBH. I like the idea of a more linear progression in weights as my understanding is keeping intensity high and having reduced volume is better for a cut. But I appreciate the input!