5'10 183lbs, bulk or cut?

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Was 157lbs in June, now 180lbs. Feel fat but scared to cut cause I may lose strength. Goal is to get strong and look good.
current lifting numbers in lbs:
Bench 185 x 5 reps
Ohp 140x 5 reps
Squat 185 x 5 reps Deadlift 225x5 repslow back pain is cause of low lower body numbers.
 
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Really bro?

Im done asking for help. I have a plan I have created and gonna stick to it.
 
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If I were in your shoes, I'd get my test levels drawn and make sure you're not low, and if you are, get on trt.

I'd eat in a slight surplus, a high protein, low carb low fat diet, and you will naturally recomp.

That might look like 250g protein, 200g carbs, 50g fat (2250 cals) assuming you have a sedentary lifestyle other than what you do in the gym.

Also make sure to do some cardio, I like 30 mins LISS 4x a week personally but anything is better than nothing. I hate cardio so I do a little before my lifting and a little after to break up the monotony.

Get on a progressive overload lifting program. There are tons of great programs out there and we have some guys here that could write one up way better than I can.

Mine is personal to me tailored for my deficiencies.

I'd just like to lift at least 4 days a week if I were in your shoes. I do 2 days on 1 day off.
 

eazy

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i just want more advice,
you got 56 replies. there is no more advice to give you.

eat more. be fatter.

eat less. be leaner.

until you address you medical issue you will continue to have sub-par training sessions.
 
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I'm pretty sure he is. I just hope he commits to a serious cut at some point.
I have a buddy at my gym that is pretty strong, but all that muscle is just buried in fat and he's always worried about how he looks, and he just needs to get his diet under control but he can't. I've dropped hints about tirzepatide and how I use it as a tool here and there. All he has to do is ask lol, he never does.
 
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