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So, I've been in your exact shoes. IN fact, I took the mcat once and got a 24 on my first try. so that would be....waaay less than 500 on the new mcat.
Anyway, my gpa was like, 3.45 ish...but yeah,i went lights out on research, clinical experiences, and took a couple years off to learn some stuff. If i were you, i wouldn't worry about the past-just go LIGHTS out on your gpa...might even hold/cancel the mcat if it isn't too costly, and FOCUS on school. If you're in a borderline situation, you gotta take tcare of the thing that is most time dependent, whcihis your GPA/grades. your mcat, that you can even do after you graduate. Don't be the rookie attending surgeon who decides to run TWO ORs at the same time. Finish one case, then do the next. If you were a 3.9 student and was consistent, I'd be less concerned. You will have NO EXCUSE for a subpar academic performance for your gpa if you decide to do the mcat and school at the same time. Nobody is pointing a gun to your head saying that you need to do the mcat at this time. SO, think carefully about your mcat planning.
Remember, once that gpa is in, you can't really change it. SMPs are a gamble and you'll need to hustle maybe even harder than if you were in med school.