Hi i'm new to T-Nation, I used to go on another site and took in a lot of bs and got to the point where I'm at because of it and a few other dumb pieces of advise but anyways I'm here and these articles and forums look like they'd do me a lot more good.
Im 5'11 at 183 pounds, 18% bf. I used to be 172 pounds 12% bf but due to medical problems, and then the bulking up advise where I was told to eat as much protein and carbs as I could basically gain a bunch of weight and then cut it down i ended up gaining a lot more fat than muscle.
I decided now to cut down to 10% body fat and then slowly gain the muscle weight, but I'm confused about to macros, and how much i'm supposed to be taking in. I have some lagging parts (e.g lower chest, and upper chest need more work, lats are too high).
I was thinking of a workout program like this (I have big shoulders genetically idk why they are 50 inches while chest is 40 inches, I don't need a shoulder day in my opinion) with 4 sets of 3-5 reps and switch the next week to 4 sets of 10-12 reps. Any feedback would be great thanks.
(HIIT 3 times a week)