Next step to reaching goal? Help Needed :)

[akkog]

Hey everyone, hope all is well.

I feel like I've achieved quite a bit but still far from my goal. Recently hit bit of a plateau and getting stagnant. Need some help, please!

First off - I'm 36 years old, 5'11, 161 pounds, and have about 16% body fat. My goal is to get down to about 10% body fat but want to build muscle at the same time, guess what I want to do is body recomposition. Ideally, I'd like to sit at 10% body fat but bulk up and be around 175 pounds.

Now my question is, should I be in a calorie deficit or calorie surplus when trying to achieve my goal? Cause I feel like I need to be cutting still although then I feel like I'm loosing muscle mass.

Also here is my current workout schedule, any insight or adjustments you think need to be made -- please let me know.

Additionally, I'm following a pretty good diet which is averaging at about 2,000 calories per day.


MONDAY

50 minutes, full body dumbbell, superset format
+ 10 minute HIIT finisher (intense)


TUESDAY

Swimming (1 hour) or Running (30 minutes)


WEDNESDAY

45 minutes, upper body dumbbells only or lower body dumbells (I alternate between weeks)
+ 10 minute HIIT finisher (intense)


THURSDAY

Swimming (1 hour) or Running (30 minutes)


FRIDAY

50 minutes, full body dumbbell, superset format
+ 10 minute HIIT finisher (intense)


SATURDAY

Running (45 minutes)


SUNDAY

Rest


And here is what the workout sort of resembles on full body to help give more insight:

I'm using 20 lb and it follows:

High Squad
Sumo Deadlift

Split Squat R
Split Squat L

Lateral Lunge R
Lateral Lunge L

Staggered Squat + Rear Lunge R
Staggered Squat + Rear Lunge L

Shoulder Press
Bent Over Rear Delt Fly

Upright Row
Front Raises

Around The World
Rear Delt Shrugs

Arnold Press
90 Degree Raises

Gorilla Rows
Alt Twist Curls

Bent Over Row R
Crossbody Curls

Bent Over Row L
Hammer Curls

Renegade Rows
Circle Curls

Twist Press
Skull Crushers

Chest Press R
Tate Press R

Chest Press L
Tate Press L

Flyes
Overhead Extension

[TolerantLactose]

And here is what the workout sort of resembles on full body to help give more insight:

I'm using 20 lb and it follows:

That will get you nowhere.

Get some equipment and get on an actual novice program.

[akkog]

What kind of equipment would you suggest? There is no gym close to my place so I can definitely get some other equipment for my place.

And any recommendations on either staying in a deficit or surplus given where I am at the moment?

Thanks in advance

That will get you nowhere.

Get some equipment and get on an actual novice program.

[paulinkansas]

I walk around the 'hood with a 40 and run or fight with pitbulls. Only had 150 stitches last year.

[jasonp360]

What kind of equipment would you suggest? There is no gym close to my place so I can definitely get some other equipment for my place.

And any recommendations on either staying in a deficit or surplus given where I am at the moment?

Thanks in advance

I got a Barbell, Bench, Squat Rack and weights, stuck with the All-Pro Beginners routine. See the All Pro sticky in this section, start at Page 1.

For equipment:

45lb Olympic bar

Weights get cheap cast iron 2x45, 2x25 4x10 2x5 4x2.5 Don't get any hex shaped weight plates just round. Hex are annoying dead-lifting. This will get you 245lbs to work with including the bar. Weight plates are often found in sets including an Olympic bar.

Get a Bench, and a cheap Rack but not too cheap. I say cheap because if you don't' stick with it no big deal

I personally did not listen and bought a 1/2 rack squat stand thing instead of a full rack. As soon as I started getting to the end of the All Pro Beginner Routine I had to upgrade to a Rack. So just get a rack to start out.

[paulinkansas]

45lb Olympic bar.

That Olympic bar is too heavy to carry around the hood. I carry a broom handle to deal with the pitbulls. Seriously.

[akkog]

Thanks for the input, much appreciated.

Just ordered a barbell and bench. Still searching on the rack squat but thanks again for the info.

I got a Barbell, Bench, Squat Rack and weights, stuck with the All-Pro Beginners routine. See the All Pro sticky in this section, start at Page 1.

For equipment:

45lb Olympic bar

Weights get cheap cast iron 2x45, 2x25 4x10 2x5 4x2.5 Don't get any hex shaped weight plates just round. Hex are annoying dead-lifting. This will get you 245lbs to work with including the bar. Weight plates are often found in sets including an Olympic bar.

Get a Bench, and a cheap Rack but not too cheap. I say cheap because if you don't' stick with it no big deal

I personally did not listen and bought a 1/2 rack squat stand thing instead of a full rack. As soon as I started getting to the end of the All Pro Beginner Routine I had to upgrade to a Rack. So just get a rack to start out.