So I've decided I'm going to try and drop some body fat. I haven't been able to stick to this since i started training for powerlifting (about 3 years ago) but feel now is a pretty good time as i'm a ways from my next planned meet and am not focusing on 1rm strength for the short term as i try to rebuild my lifts, heres the plan:
Current BW 231.5lbs on waking, 20ish% BF.
Current calories are c3.3k-3.8k and my maintenance seems to be about 3.4k.
So i'll start with 250g protein and 3.1k cals a day (primary targets) then aim for 20% from fat (70g) and get the remaining cals from carbs (secondary targets as if i get more from fat than this and less carbs, so be it.
If at the end of the week i have lost a lb or more i repeat the next week, if not i'll drop cals by another 100 a day.
From this article: https://www.t-nation.com/training/how-to-stay-strong-when-dieting?utm_source=facebook&utm_medium=social&utm_campaign=article4044
I don't want to set any hard goals for this at the moment as i need to get a feel for it first and see if its something i'll want to stick to and works for me.
Today i was pretty spot on with cals, a little over on prot and fat and under carbs, got pretty hungry at times but doable. i timed a good chunk of carbs around training so felt ok for that.
295 x5, 330 x5, 375 x5
As planned did some jokers, singles: 395, 420, 445, 460. These felt ok, a little heavier than i would have liked but didn't have to grind.
295 10x5 (Brutal!!!)
Finished up with some machine rows (50 reps) and machine chest press (60 reps).