TL;DR: Going to the Philippines soon. Wanna get lean. Keeping a log. Tips?
Living in Asia means that the opportunities to pursue competitive bodybuilding or power lifting are limited to me, but that doesn't mean I can't anchor physique goals to other events. In this case, I'm motivated to get as lean as possible for a tour to the Philippines next month. I don't have a coach or even a gym buddy right now, so to keep myself honest and on-track, I'm going to log my progress here, and hopefully get some feedback from people wiser and more experienced. I realize 4 weeks is not REALLY long enough to transform, so I'm not expecting miracles, but I want to do the best I can.
-Look as lean and muscular as possible in 4 weeks
-Mission accomplished if I look as muscular as I do now, but lose the belly jiggle
-BIA machine puts my BF% at 17.1% today (That jumps around alot though... Last week I measured as low as 11%. I include this number to give an idea of where I'm starting from, not to use as a metric of progress)
-Flabbiest skin fold (just over from my belly button) measures 23mm w/ calipers
-Band of fat between nipple and arm pit measures 15mm w/ calipers
-Rest of the body is pretty lean
-Weight is 83.8 kg
-Height is 172 cm
Now here's where I might need help: Workouts and nutrition. I have almost all-day access to a gym, so I can do mornings, afternoons, 2-a-days, whatever.
Saturday - Chest
Sunday - Squats
Monday - Back
Tuesday - Shoulders
Wednesday - ? (Arms? Metcon? ZUMBA?)
Thurs/Fri - Off (That's my weekend)
I don't like cardio very much, but I'll do it if it'll get me to my goals. Should I suck it up and LISS myself to death on the treadmill every day, or is there a better way?
I've had good weight loss success (but wimpy workouts) on a ketogenic diet, and I"ve had good all-around body comp progress with carb cycling. I'm not opposed to going full-ketard, but if I can keep carbs in my life and still maximize leanness, that'd make me happier.
When I carb cycled before, I was eating 3300cal/day on high-carb days, 3000 on med-carb days and 2700 on low carb days. To maximize leanness in this 4-week period, would it be smart to further reduce calories? By how much?
Or am I taking the totally wrong approach here? I'd love somebody smarter than me to weigh in on nutrition, because I feel like that's the hardest part to get right.