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I've been exercising for a few years now. Everything from Barbell/dumbell (squats and deadlifts) workouts to military style pull-ups and pushups etc...

I'm not happy with my physique and I need some help getting to where I want to be.

I'm

5'10
179 lbs
25% Body fat

(134lbs of lean mass, 45lbs fat).

I'm not sure if I should go on a bulking phase, and put on some lean muscle mass, then go on a cutting phase? or do I already have too much fat and go for cutting right away?

Any help would be greatly appreciated.

You should be able to start a good routine with a restricted calorie diet and make some strength gains while improving your body composition. That would be my recommendation.

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For training, I'd like to do the Bill Starr 5x5.

By restricting calories, do you mean, a deficit? How many calories do you recommend? How about macros? (50/30/20)?

And last but not least, what about cardio? High Intesity 2x's a week?

50/30/20 is good IMO for cutting. Yes, I mean a caloric deficit. Use the Harris-Benedict formula for calculating calories and adjust your intake to about 300 cals below that.

I would recommend low intensity cardio with that 5X5. High intensity cardio will burn you out the same as high intensity resistance training. Try doing some cardio for 2-3 days per week at first and see how that goes.

Thank you very much for your response.

According to the HB formula (http://www.solid-gains.com/info/4-ha...alculator.html) my daily Caloric expedendure is: 2884, therefore, I should be consuming 2584 (of clean foods of course).

Do you recommend any supplements? Currently, I take Gatorade powder + whey for my Post workout shake.

one final question (sorry!).

For the low intensity cardio, do you recommend after my workout? or on "off" days?

it can be either one...i like to save it for off days

Cool, what about supplements?

protein, creatine, fish oil, multi vitamin...and if you're feeling frisky...beta alanine and citrulline malate.

Will BCAA and L-Glutamine help?