Definitely. If you have a higher amount of body fat it may take longer than you think to get to that level, but once you start getting lean enough it’ll be worth it. If you got down to 190 and still don’t see the definition, you’ll have to keep going. Although I would think at 6’3, 190lbs should look fairly lean. But, if you really were 190lbs and not 200 or 205, you’ll just have to keep going until you get there.
Agreed. If your TDEE is 3,300, a 10% deficit is a good start. Going down to 2,500 is way too much way too fast, you’ll burn out. Slow and steady. Eventually you might need to keep lowering calories so you need to leave yourself some room there. [quote=“JFG, post:2, topic:221315”]
Drop 5/3/1. Full body, three times a week with 2-3 conditioning days. No, you will not atrophy.
Also agreed to drop 5/3/1 if you’re trying to cut. A 3x per week full body plan with 2-3 conditioning days as @JFG mentioned would be great. I think you could also consider a 4 day bodybuilding style training split with 2 conditioning days and get good results.
With your goal, you must realize your nutrition will be the primary factor in getting there, while still training frequently enough to keep your LBM. The goal of any diet is to lose fat and maintain LBM, so be sure you’re committed to the consistency of your diet and training. If you haven’t reached your goal yet, you’ll have to do something different than you previously have. You will definitely have to do conditioning and cardio!
Follow the 3,000 cals, adjust your training and be sure to get in at least 2 conditioning days to start and you should see some weight loss. When it stalls, lower cals a bit more from eliminating carbs (always keep carbs pre workout) and maybe consider adding 10-15 minutes of low-medium intensity cardio after your training.
Above all do not get frustrated, be sure to approach this in a very meticulous way in your planning and execution. Consistency is the key. If it’s not going the way you want it to, reevaluate and make adjustments, and of course you can post here with detailed info and you’ll get some advice. Be sure to post any questions!