1. Age 

   25 

2. Height

   170cm 

3. Weight

    82kg 

4. Bodyfat %    

   Not found a good way to do this maybe someone can advise.

5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc)

   Muscle Gain

6. How long you have been exercising

   1 year 

7. Daily calories 3 

   3,300 plus 200 extra on lifting day  

8. Daily macros in grams (protein, carbs, fat)

   Average Protein is 220grams, Carbs 400 grams , Fat 90grams.

9. Injuries or restrictions

Think i have anterior pelvic tilt which ends up making my squat form horrible and very difficult so i stick to leg press and barbell lunges. 

Hey everyone,

Hoping someone can give me a bit of advice and feedback please.

I have been working through various full body routines for a year 3 times a week. I have put pictures and measurements to show progress below.

I have been putting on 0.25kg body weight a week for a year going from 70kg to 82kg. This has not been linear. Some weeks i would only manage 0.1kg other weeks i would put nothing on and other weeks 0.3kg - 0.5kg (rarely at high end)

I am not sure where to go next to keep progressing effectively so have come to you experts for help. I have not ever cut yet, should I cut now if so how many kg do I cut? Should I keep aiming to bulk 0.25kg for another 6 months taking me to 89kg and then re-evaluate?

Below is my current program thinking I should be switching it to Scott's month two or three on this routine? : http://muscularstrength.com/Push-Pull-Legs . Looking forward to the cheat and recover program!

Current program

3 times a week with rest day inbetween

day1

Day2

Day3

Below are all 8-12 rep range, if anyone need to know a particular lift not listed will provide it.

Barbell lunge 75kg

Flat bench 30kg (I have only just got to this weight :()

Dumbell row 37.5kg

Seated dumbell press 22.5kg

Dumbell curl 17.5kg

Lying triceps extension 12.5kg

Incline db press 27.5kg

Db lateral raise 7.5kg

Leg press 250kg

Seated machine fly 70kg

**Jan 2017**

Right Arm 13.5 inch

Left Arm 13inch

Right Arm Tensed 14.2 inch

Left Arm Tensed 14 inch

Waist 34 inch

Chest 36 inch

Shoulders width 47.5 inch

Right Leg Thigh 23 inch

Left Leg Thigh 21.5 inch

**Jan 2018**

Right Arm 14.4 inch

Left Arm 14.3 inch

Right Arm Tensed 15.4 inch

Left Arm Tensed 15 inch

Waist 38 inch (crap)

Chest 40 inch

Shoulders width 44inch

Right Leg Thigh 25 inch

Left Leg Thigh 24.8 inch

**Pictures**

Back Jan 2017

Back Jan 2018

Front Jan 2017

Front Jan 2018

Side Jan 2017

I have been struggling with anterior pelvic tilt (i think?) as a posture issue, it is a nightmare. I i have included two pictures one of my hips in the natural position anterior pelvic tilt is putting them in and one where i am squeezing my glues to tilt my hips up.

Side Jan 2018

Hips tilted up Jan 2018

Am I progressing well or is something not quite right, i feel 1 inch on my biceps in a year is not good?

Do I have anterior pelvic tilt or have I just got fat?

I feel as though my chest is really lagging with growth to? How would i fix this?

Would really appreciate anyone's help or advice please.

Thank you 

Mispelt the title what a donkey!

The decision if/when to cut or bulk is purely subjective. There is no one-size-fits-all guideline or textbook to follow. In my view, the decision comes down to your answers to the following questions:

1) Are you happy with your current size and strength levels for your entire body?

2) Have you reduced your body fat to at least 15%? The best way to test this is get some skin calipers on Amazon and do a self-test to get a ballpark idea. Having body fat above 15% is not the best place to be bulking. 15% or lower is a good starting point for cutting. If you are coming from being overweight and high body fat, it is best to get bodyfat down to 15% by also increasing lean mass to increase BMR thru weight training.

3) Do you have your macros and meal plan solid and have you been following them consistently?

4) What is your primary goal? Size and strength? Symmetry and leanness?

If you answer "No" to questions 1-3 and your answer to #4 is "size and strength" then cutting is not the recommended next step and it would be best to keep bulking via lean gains - Scott has discussed this process many times in his videos. When cutting NATURALLY, you will experience the following:

1) Some loss of muscle mass. This can be minimized but not eliminated by cutting slowly and never running more than a 500 calorie deficit each day.

2) You will lose some strength.

3) Restricting your calorie intake and manipulating your macros will take time, will-power, and persistence.

Many people can't deal with any or all of the above - especially for the 6 months to 1 year it could take to reach your desired goals. This is also why many people resort to steroids and other PED's because they want fast results and want size AND leanness.

If the answers to questions 1-3 are "Yes" and the answer to #4 is "symmetry and leanness", then cutting would be the next logical step. Scott has many videos already to guide you on the proper way to lean-out and how to adjust and manipulate your macros.

John

Hi John ,

thanks for getting back to me.

1) no I want to be bigger and stronger , don’t think I look that great at all currently but have improved from 2017.

2) I have some but they annoy me as they can give such varied results. I tried them tonight again and am getting around 19 percent body fat. Problem is I worry if I cut I will go back to looking exactly the same as I did a year ago which is a stick .. would this be true or do I have the wrong perspective here?

3) yes macros are hit 95 perfect of the time follow this constantly apart from going on holiday

4)Symetry and leanness is the main goal

thanks

1) You have to choose one: Strength and size or symmetry and leaness. Training for strength and size is a bit different from traing for symmetry and leaning out. The macro counts and calorie intake is also different.

2) As long as you are working out consistently and eating correctly consistently, you will lose weight but gain muscle mass - even as weight may be declining. Transforming from mostly fat to mostly muscle will ensure you won't look the same as you did 1 year ago even if your weight is the same or slightly lower.

3) Perfect

4) For symmetry and leaness, then the daily calorie intake must be at a deficit and the training must be more focused on hypertrophy versus strength and size gain.