Right now I'm at about 210 with 16% body fat, at 5'8. I'm currently doing a west-side style strength and mass program, have made some decent progress, but at the end I want to do a cut and get down to 7%, which would mean dropping 20 lbs of fat. I hope to do this over 8 weeks.
I also want to get up on my olympic lift numbers up, and get some power.
The two goals will go together as I can do low volume and heavy weights to get up on the lifts without needing too much glycogen which I'll be starving myself from with the low-carbs
Currently I eat P+F meals in general, except for 2 scoops of Surge during and then after my workouts and a P+C meal (tuna and fruit) an hour and a half after working out (like the massive eating plan)
Here's my general plan. I want to cycle how much calories below maintenance per day I'm at. In general, I also plan to have a carb up day once a week.
The calories I want to cycle, and adjustments to my diet I plan to make are:
Week 1: Calories 1500 below maintenance. From now on: No P+C meals besides Surge and carb day. Cut to one serving of Surge during my workout.
week 2: Calories 1000 below maintenance.
week 3: 1500 below. from now on: cut out the sunday morning P+C meal.
week 4: 500 below
week 5: 1500 below. from now on: cut Surge and replace with glutamine except on carb day
week 6: 500 below
week 7: 1500 below
week 8: 1000 below
Lots of BCAAs. Especially during working out. HOT-ROX 1 serving weeks 1-4, 2 for weeks 5-8
Lifting: My goal here is to maintain strength and muscle mass. So per Thib's recommendation I'm doing low volume but high intensity. I cycle the volume with the calories.
Snatch 4x2, 4x3. 5x2, 5x3, 6x1, 5x2, 5x1, 3x2
TBar Rows 4x6, 4x8, 5x4, 5x6, 5x3. 4x5, 4x3, 4x4
Snatch-grip Deadlift 4x3, 4x5, 5x2, 4x4, 6x1, 4x3, 6x1, 4x3
Incline Bench 4x4, 4x6, 5x3, 4x5, 6x2, 4x4, 7x1, 4x3
Clean 4x2, 4x3. 5x2, 5x3, 6x1, 4x2, 5x1, 3x2
Bench 4x4, 4x6, 5x3, 4x5, 6x2, 4x4, 7x1, 4x3
Front Squat 4x4, 4x6, 5x2, 4x4, 6x1, 4x3, 6x1, 5x2
Weighted Pullups 4x4, 4x6, 5x3, 4x5, 6x2, 4x4, 7x1, 4x3
Snatch 4x2, 4x3. 5x2, 5x3, 6x1, 4x2, 5x1, 3x2
Sumo Deadlit 4x3, 4x5, 5x2, 4x4, 6x1, 4x3, 6x1, 4x3
Barbell Curls 4x4, 4x6, 5x3, 4x5, 6x2, 4x4, 7x1, 4x3
Dips 4x4, 4x6, 5x3, 4x5, 6x2, 4x4, 7x1, 4x3
Jerk or C&J. Change each week. 4x2, 4x3. 5x2, 5x3, 6x1, 4x2, 5x1, 3x2
Rows 4x6, 4x8, 5x4, 5x6, 5x3. 4x5, 4x3, 4x4
Back Squat 4x4, 4x6, 5x2, 4x4, 6x1, 4x3, 6x1, 5x2
Military Press 4x4, 4x6, 5x3, 4x5, 6x2, 4x4, 7x1, 4x3
Additional energy-systems: I already climb/boulder twice a week and plan to continue that.
I also plan to start doing martial arts once or twice a week (for extra cardio and to learn self-defense, killing two birds with one stone). I'll definitely be sure to drink lots of BCAAs during that.
From weeks 5 on I'll add 20-30 min of cardio after my workout. Weeks 7 and 8 I'll do cardio first thing in the morning a few days a week.