My situation, some tips please.

[cout12]

I am 19, 6 feet tall, 170 pounds, bodyfat is 20-25. I am pretty much skinny fat. bodytype is mesomorph

Ive been traning for a year an a half but only srsly for 6 months, I did starting strenght (big compound exercices) at first for maybe 3 months doing a dirty bulk, I gained 20 pounds but lots of fat. I hurt my knee and cant do squats. I can Deadlift tho.

I then started doing a cycling carb diet and a isolation exercice program or 4 months. I lost 20 pounds and lots of strenght.

Now I am still skinny fat but less skinny and less fat. Im gonna start clean bulking cause I did my homeworks on diet and know how to eat well. Im gonna eat ~500 cals more than my maintenance for a while and see how it goes.

My goal is to get leaner and stronger but not bigger so if I gain to much weigh by eating so ill lower the cals.

Now my question:

I cannot do squats so even tho I think a big compund exercice program would be the best for me, I cant do one, or can I without squats?? What kind of program do you recommend me? Any program in the program sticky is good?

second question is about cardio, while bulking I didnt do any cardio, while cutting I did 30 min cardio before work out. I heard its better after work out (I worked out 5 times a week during cutting). So for now, with my goal of becoming leaner and stronger, do I keep the 30 min cardio 4-5 times a week after work out??

thanks.

[Lencho]

1. Can you do leg presses?

2. The cardio questions really depends, but I will say that, IMO, it's better to do it after you workout. The frequency depends on what you feel is working. I would try 2-3 days/wk at first. If you are getting as strong as you want and staying as lean as you want. Keep it there. If not, adjust.

[cout12]

I can leg press and I didnt try lunges cause I fear it might hurt.

[Lencho]

I can leg press and I didnt try lunges cause I fear it might hurt.

Give some BW lunges a try. Go down to a certain depth, and if it feels okay, try to go a little deeper the next time. Do thi until you get to a point you are comfortable with.