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probably wrist curls or forearm work like farmers walks

week adducters. focus on keepin em out. you can use a resistance band while squating to train them.

well, i suppose if you lost 20-25lbs of fat over 5 years you wouldnt lose muscle.

realistically a slow cut (3-6 months) shouldnt affect you as much

i use to train grip with hex bar farmers walks. heavy deadlifting double overhand is my grip work now + it trains a bunch of muscle groups also

IMO it looks good. Only thing might be your shoes. Looks like it might have a sole on the heel which can cause some instability. Squat barefoot if you don't have converses/squat shoes.

Peanut Putter, Whole Milk, Ice Cream, Olive Oil, Butter, and Cheese are pretty calorie dense.

Try eating those regularly.

You either aren't doing progressive overload or your nutrition isn't good.

You need to bulk. I'm 3 inches shorter and weigh 22-25lbs more than you.

Still, at my weight, I don't need to cut.

You need to eat more or learn how to progress.

Your squat and deadlift aren't bad but your bench is a little behind.

Preworkout is just expensive caffeine tbh. Most have beta alanine but it's almost always underdosed.

IMO you should load up on carbs preworkout. I've compared my lifts with and without carbs, and with carbs wins every time.

Post workout is important too I think but I can't give any sources.

Maybe >18% would be better to say.

Chocolate Whey Isolate - Doesn't mess with stomach, tastes good, got 11lb bag for $60.
Fish Oil - No aftertaste/nasty burps, got 90 capsules for $5.

Very good for their price. If I went to GNC...

You can do all the ab work you want. If you are >15% bf you almost always won't have a 6 pack.

If you want core strength, calisthenics develop core strength good I've heard. Squats can develop...

Cook for yourself and use Olive Oil for everything.

High in unsaturated fats and it's like 200 caloires/tbsp

Supplements fill gaps in your diet or make certain nutrients easier to get. Supplements are not essential to get big.

Vegetarians probably will benefit from vitamins/protein shakes. Creatine can...

Maybe try 2800-3000 cals and maybe 140g of protein.

make sure your arms are straight the entire deadlift. try to lift double overhand if you can.

either you arent eating as many calories as you think or you have really low test

ya know my thoughts about it.

iirc 3500cal is 1lb of fat.

So a 350cal deficit would drop 10lbs of fat in 9-12 weeks. Might be too much though.

if you cut set a goal weight, and measure...