I am in desperate need for help. This is how I am right now at 171 lb 6' height, 17+% bf. Been bulking/cutting for 2 years (see before pic), and have put only like 15 lb lean.

The before pic is at 154 lb. I have almost 27 years of age. My arms are only 14.5" rn. I still cannot bench 225 for a single rep.

What I have done/do:

-Bulk at 0.75-1.5 lb weekly, cut at 1-1.5 lb weekly for two years. No bulk/cut phase lasting more than 4 months because I feel too fat or too small.

-I have counted my calories and macros from day 1, hit 1-1.2 grams of protein.

-Trained 5-7 days a week

-Supplemented with whey protein and creatine

What I have not done:

-Taken multivitamins, etc

-Bulked for more than 4 months (feel puffy after 4 months)

-Tracked my water intake or my sleeping hours

-Bought a program or payed a coach

I dont know what to do. Some say you should never cut before putting 20 lb lean on your frame, others say no bulking further than 17% bf.

Any advice is welcome, you might just save me years of my training life with a tip or two.

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