I really want to get down t0 10% and assess things from there. My hope is that I am around 10% even by the next check in which for me is Sunday mornings. If that's the case I will take new pics, measurements etc., and then look to follow a more mass friendly diet.
I plan to go with an outline based on what Shelby has spoken about in a prior article about realistic, lean mass gains for the natty lifter. He talks about having a max genetic potential of about .5 a week or 2lbs a month. Faster gains are possible but fat tends to become a part of the "mass" gains beyond the 2lb increase.
I know that sounds slow to most but 24lbs in 1 year would be freaking amazing for an ecto-stork like myself. I want mass I can keep and solidify year to year, not just 6 months of there-and-gone weight.
His article had someone like myself with a lean weight of 170lbs, consuming 3440 calories a day. Thats where I will start my intake at from the 2600 a day I have been on for about 9 weeks now. I will need to play with macros as well bit I'll deal with that when the time comes.
I plan to stay with a very similar training plan as to what I have now which is a 4 day split with 2 upper and 2 lower body days. Reps are low to mid range but never higher then 12 for anything accept some minor assessory movements here and there. Free weights, compound lifts, sessions no longer then 90 minutes, warm up to conditioning end.
One change I will make is that all my high intensity cardio will be tagged to the end of my weight days in the form of resisted parachute sprints in the number of ~6-8 reps of 50 yards max. My 3 rest days will be for complete rest or an optional 30 minutes of leisure walking around the neighborhood.