20-23% body fat for a male is fat territory. You should be cutting until you are 12% and bulk again up to 17-18%. Then cut back to 10-12%.

And I think women dig that "idgaf about my belly and untrimmed beard" alot more than "my abs are sexy and defiend" tbh.

No, they don't dig bellies and untrimmed beards. That's why trp preaches to lift, eat properly and keep your hair and beard done.

​

​

What are your lifts looking like?

Im big and strong

my lifts are Deadlift 220lbs Bench Press 155lbs Squat 200lbs

​ lmao is this a troll? Those lifts are weak as shit, especially at your weight.

Are those your 1 rep maxes? I would bulk if I were you.

I would keep doing what you're doing and maybe add a little more protein to your diet. Then at the end of each workout try some hiit or other cardio. You're still on beginners gains so you might be able to add a little muscle while dropping a few pounds of fat. Especially since it sounds like your metabolism is probably pretty high.

You don't look anywhere near 20% to me, but how were you estimating that?

How much weight have you actually gained in 10mo?

I think you could probably keep bulking. TBH you look kind of lean/thin still.

/ r / bulkorcut !

I'd say cut down to 12%, lifting to maintain only, eating enough protein

Then back to a bulk

You don't need to bulk/cut if you're not doing steroids.

Just maintain a positive nitrogen balance while being on a hypercaloric diet and you will build muscle while burning fat.

At 6ft that puts your daily protein at about 210g - 220g. So take that much protein while ensuring your calories are less than your BMR+exercise.

Don't settle for looking shit 6 months of the year while bulking. Bros might applaud your gains but women want to see you cut.

my lifts are

Deadlift 220lbs

Bench Press 155lbs

Squat 200lbs

are those 1rm's? If so those are rookie numbers, keep bulking, you are nowhere near big enough to cut. I'd start to cut once you're squatting 350

Who cares. Fat and small. Go by the mirror. Cut and get shredded I'd say and then bulk again. Your body will react better that way as well if you switch it up.

Ever thought about hormone control? PM me if interested.

Congratulations, you've become what we call a permabulker, a man who no longer lifts to look good but lifts to become the biggest guy at the gym, you don't care what girls think, you only care what gymrats think and as long as you can still fit through the door they'll always think you're still small.

women dig that "idgaf about my belly "alot more than "my abs are sexy"

Would you agree if a landwhale said to you that men dig that "I don't care about how obese I am" a lot more than "I'm a fit and tight girl"? No!

But who are we kidding, you stopped lifting for girls a long time ago; only other dudes care how heavy your lifts are and other dudes approval is all what matters to you. Also, your bulk is probably shit and you gained more fat than muscle.

If you feel fat just do some mini cut for 4-6 weeks to drop some % of body fat. Don’t trap yourself into that „your lifts are week, need to bulk more“. TRP focus hard on looks, so get your looks improved a bit by mini look, because bulk with even more fat wont help you with girls much, especially when summer is coming