Edit: So i’ll be using a strong (almost 800 calories deficit during the week) and then allowing higher calories at the weekend. Not sure if that’s wise but from previous experience i eat more at the weekend as its with the family. Also buys me the odd pint of Guinness which no sane person could live without.
For arms i’m doing 4 sets of bicep work twice a week and tricep work will be 3 sets twice a week for now. not expecting massive growth while on a cut though.
As for squat i started back with really light weights a while ago and moved up 2.5kg a week. I am doing 3 sets of 5 reps twice a week. This seems to be working and i want to continue doing this until i can get to 3 sets of 140kg then will revaluate.
I’ll still be playing the odd rugby game as well but not sure how much at the moment due to personal commitments.