I'd like to reduce my bodyfat by probably about 5%. I'd say after my long and difficult bulk I'm sitting at or slightly above 20% bodyfat. I'm happy with this for the most part since I do mostly powerlifting and plan on entering a meet in 2012 with the goal of a 1200 total.
In December I just got approved to take from Christmas through New Years off to travel, I'll be spending it on a beach and partying in Puerto Rico. I just hit 195 lbs and that was my goal to get just under 200 so its a perfect time for me to do some maintenance work. Ideally, I'd like to stay between 180 and 200, if possible above the 190.
I'm currently doing Ricky Dale Crain Bench and I'm not willing to drop that at all except perhaps a week or two right before the trip. I'm seeing gains with it on a bench that has been otherwise entirely stalled.
I'm mostly interested in bringing up my biceps, back width and legs.
Current routine is:
Monday - nothing
Tuesday - Ricky Dale Crain Bench method day 1 [Bench Press, Close Grip off boards, decline, cambered]
Wednesday - Deadlift, Front Squats, DB Rows, Glute Ham Raises or Band Hamstring Curls, Shrugs, Heavy Ab Work
Thursday - nothing
Friday - Ricky Dale Crain Bench method day 2 [CGBP, Incline DB Press, Front DB Raise, Side DB Raise, Bent Over DB Raise, Heavy Ab Work]
Saturday - I try to get to the gym to do some bicep work [Preacher curl, hammer curl, pinwheel curls, band curls]
Sunday - Back Squats, Romanians/SLDL, Lateral Pulldown, Sled Drag forwards and backwards
Diet definitely has some room to play but an average day looks something like:
7:30am - 3 or 4 eggs for breakfast with either parmesan cheese or soy sauce on top. (I don't like pepper on my eggs)
11:00am - Protein shake at work of 100% whey protein, whole milk and often a table spoon of organic peanut butter
1:00pm - Lunch is usually either shrimp, salmon, chicken or turkey meatloaf with a salad. If its shrimp I usually make some pasta with it
2:00-5:00 - I'll sometimes have something like a few pretzels, a fiber bar, popcorn... whatever we have in the office.
5:30 - Protein shake at home of whole milk and 100% whey and 5g creatine
GYM or no gym
Protein shake if gym otherwise not. same as preworkout
Dinner is roughly the same as lunch but sometimes I'll add in a sweet potato
*Once a week for lunch I'll get either a vegetable burrito or chinese takeout for a little variety and usually once a week for dinner I'll get something out as well. Occassionally twice a week but not very often.
Any suggestions on what to change and when to change it to see the results I want with minimal loss to strength?
I'm thinking maybe substituting the whole milk alone would be a big shift and I could reduce it first to low fat for 3 weeks then no fat for 3 weeks and then get rid of it entirely and take my shakes with water for the remaining 3 weeks. Maybe cut all carbs during dinner time too and then closer to time cut carbs entirely.
For workout I'm not sure if I should make drastic changes like doing Density training or FST-7 or if I should just make minor changes. Could definitely use some help defining how and when to train biceps. Again, not willing to change my two bench days at all.