I am a fairly experienced weightlifter looking to get leaner. I stopped training for a while but I’ve been back at it full swing for about 3 months. I have added a great deal of muscle (muscle memory?) and lost some fat, however, I’m really looking to lean out now to show off the muscle more. I would estimate my bodyfat % at about 18. I am 6’2" and about 230 so I would estimate my lean body mass at about 190.
Wed: Light day… abs, serratus, lower back, maybe some cardio.
Weekends I do not lift but I usually play ice hockey on Saturday which is about 1.25 hours. I have started cardio, HIIT for 20 minutes Monday, Wednesday, and Friday. The weights change about every 6 weeks by moving different parts to different days just to switch things up thinking that the earlier in the week I hit something, the stronger I’ll be on that particular muscle group.
My diet is as follows:
Meal #1: Post workout shake. Approx 40g of protein (a quality whey), about 40g of carbs (mostly glucose), glutamine, 2/3 tbsp of Udo’s choice oil, and 1 tbsp of a vitamin/mineral/amino supplement (1 serving).
Meal #2: P+C, 5-6 oz of fish (either salmon, orange roughy, or tuna), 1 gardenburger patty (mostly for carbs, but also has some protein (8g, if I recall, with 25g of carbs)).
Meal #3: P+C same as above
Meal #4: P+F 5-6 oz of fish (a variety as above), 2/3 tbs of Udo’s Choice.
Meals #5 and #6 are the same as #4.
In some of the meals I’ll throw in a handful of broccoli or some other green veggie.
My diet is this way partially for convenience as my grocer has frozen fish cut in 5-6 oz portions in a plastic shrink wrap, and the gardenburger is a frozen hockey puck. I find I can throw about 18 meals together in about 20 minutes. Anyway, is this about what I should be doing? Should I change this in any way? I would like to maintain muscle and lose fat, with fatloss my primary goal for the next 6 weeks.
Thanks for any suggestions!