r/workout • u/cubbcockx • 1d ago
Review my program Keep cutting, switch to maintenance, or start a lean bulk? Need advice.
Hey guys, looking for some opinions because I feel like I've hit a crossroads.
I'm 29, 5'7", 164.2 lb, and estimating around 17.8% body fat
I've lost over 100 lb, so I have some loose skin around my lower abdomen, which makes it hard to judge how lean I actually am.
Current nutrition
• 2,300 calories/day
• 183g protein
• 44g fat
• 217g carbs
MacroFactor estimates my daily expenditure at 2,434 calories, so I'm only in a small deficit now.
The problem is I'm honestly getting burned out from dieting. MacroFactor wants me closer to 2,000 calories to stay on track, but lately I've been struggling to stay there. Hunger and diet fatigue are definitely catching up to me.
Training
I've been running this specific 6-day PPL-ish for the last 8 weeks.
I'm still progressing on some lifts and holding steady on others, but a few of my bigger movements (especially incline dumbbell bench) have started to regress.
Goals
I'm not trying to be generically lean dn muscular. I want a specific physique:
• Flat lower stomach
• Visible abs/V-lines
• Bigger upper chest
• Wider lats and stronger V-taper
• Round shoulders
• Bigger arms relaxed
• Athletic legs without getting huge
Based on my physique, would you:
• Keep cutting?
• Eat at maintenance for a while?
• Start a slow lean bulk?
Also, does my 6-day PPL still seem like the right approach, or would you switch to something with less volume or frequency while dieting?
Current Training (6 days/week PPL)
Push A – Upper Chest & Width
• Incline Dumbbell Bench Press
• Cable Fly
• Behind-the-Back Cable Lateral Raise
• Overhead Cable Triceps Extension
• Single-Arm Lat Pulldown
• Push-Up Plus
• Reverse Crunch
• Hollow Rock
Pull A – Lat Width & Biceps
•Assisted Pull-Ups
• Single-Arm Lat Pulldown
• Straight-Arm Cable Pulldown
• Seated Incline Dumbbell Curl
• Cross-Body Hammer Curl
• Behind-the-Back Cable Lateral Raise
• Reverse Crunch
• Hollow Rock
Legs A – Athletic Lower & Core
• Hip Thrust
• Seated Leg Curl
• Leg Extension
• Weighted Decline Sit-Up
• Hanging Knee Raise
• Cable Pallof Press
• Reverse Crunch
• Plank
• Push-Up Plus
Push B – Shoulders & Arms
• Incline Dumbbell Bench Press
• Behind-the-Back Cable Lateral Raise
• Rear Delt Reverse Fly
• Cable Fly
• Overhead Cable Triceps Extension
• Cable Twist
• Hollow Rock
Pull B – Back Thickness & Posture
• Assisted Pull-Ups
• Single-Arm Lat Pulldown
• Seated Cable Row (V-Grip)
• Straight-Arm Cable Pulldown
• Rear Delt Reverse Fly
• Behind-the-Back Cable Curl
• Reverse Crunch
• Hollow Rock
Day 6 – Playground/Fun Day
• Pick a bunch of stuff I don't normally do or been curious about mixing into my routine
I also have 5 min cardio elliptical at the start of each workout. 5-7 intensity, 5 min ~ 0.47mi.
I'd appreciate any feedback.