Thanks for making a thread.
Diet
It’s worth saying that your bodyfat estimation is probably of by 5% or more (i underguessed my BF% by about 20% at one point, so don’t take this personally - its just a common thing). I don’t know what you look like, nor does that matter. You’re too fat for your liking.
As someone who was too fat, I’d recommend to lean out first, but I’m biased.
There is also a strong argument for bulking first or cutting first.
Some argue to bulk first because it’s better to have more muscle to assist with leaning out.
Others argue to cut first because it doesn’t make sense to intentionally put fat on your body if you haven’t really had to diet before. This is very hard for some people (me, at least).
Neither is right or wrong, you just have to pick one that suits you better.
The only wrong choice here is to do neither. Eat intentionally; bulk or cut doesn’t matter, just pick one.
Daily Macros:
Protein: 1g/lb bodyweight
Fats: 0.3g/lb bodyweight (since you are on TRT, you can drop this lower if you want. This matters more for natural hormone production)
Carbs: to fill the remainder of your caloric goal (typically +300-500 bulk, -500 cut)
I’ll link a thread i wrote if you’re unfamiliar with counting macros.
I will note that as you’re not super lean, not overly trained, and on TRT, you can probably get away with “recomping” for a bit, but it will be short lived and less effective than traditional bulk/cut.
Training
You’re at a weird mid-point in development (strength-wise) that could have you going one of two ways. To be safe though, I’m going to advise you improve your baseline of strength before specializing towards bodybuilding routines.
To do this, I’m going to have you run Phraks Greyskull LP until your lifts begin to stall. If you’re at the point of diminishing returns on strength, this program will be short-lived and that’s okay.
I recommend this because you will get strong in all the primary movement patterns (vertical push/pull | horizontal push/pull | squat | hinge (deadlift)). All other movements you perform will be some form of these movements, hence this being your baseline of strength. You don’t want to be weak in any one of these areas.
Ive had other clients do this exact routine with only minor modifications and one difference for men vs women.
- last set of each prescribed exercise is pushed to failure, except squats. Always leave one in the tank for squats (safety).
- Men should add a biceps exercise after every session. 3x8-12 reps.
- Women should alternate between Glute Bridges and Band Clams after every session. Same 3x8-12 reps.
I would recommend that you organize this such that:
Day 1:
Vertical Push/Pull (OHP / Pull Ups) and Deadlifts + Hammer Curls
Day 2:
Horizontal Push/Pull (Bench / Row) and Squats + Biceps Curls
And just alternate between day one and two.
Train 3-4x a week with this. Separate any cardio to be as far away from weight training as possible (if you do cardio).
You may do additional “assistance” work as you see fit, outside the scope of this program - but it cannot get in the way of your main work (everything listed in the picture). Once your main lifts start to plateau, we will move you to something more bodybuilder focused. Do keep in mind that if you’re getting stronger, you’re growing so even Phraks will have you getting bigger.
Intensity
I want you getting used to hitting failure, but not solely relying on failure (yet), which is why you only hit failure on the last working set.
After Phraks, i would have you move to a failure based system, which is why i want you getting comfortable with hitting failure now. You’ll need it.
Hormones
I recommend making a separate thread about your TRT stuff in the #pharma-trt forum as i only know enough for the average user and myself. Some individuals there are far more knowledgeable than myself, but i will chime in.