CAUTION, LONG READ
Hey guys, new to the website.
I'm trying to drop roughly 5-10% bodyfat.
Two years ago I was 170-175lbs & 8% bodyfat. And my PR lifts were:
Back Squat - 320lbs x 6 reps x 2 sets (ass to grass)
Bench - 175lbs x 5 reps x 2 sets (my PR lift was a 225lbs x 1 rep, months later though)
Deadlift - 320 x 6 reps x 2 sets (yes, same as squats)
Anyways, after injuries and drama in my life I'm back in the ring again. This time I weigh in at just under 200lbs, and a relatively high bf%. I'm not good at estimating my bf% right now, but I'd put it between 16-23%.
My numbers are roughly:
squat 225lbs x 5 x 2
bench 180lbs x 8 x 2
deadlift 250lbs x 5 x 2
The program I'm following is pretty much the usual:
Monday - Legs/squats
Wednesday - Chest/shoulders/tris/Bench press
Friday - Back/biceps/Deadlift
My goal is to bring my bodyfat down to 8-12% in the shortest timeframe possible(yes I know it takes months and months and months, I've been there already).
My diet is in order, and is not a weakness.
High protein, modified med-high fat, very low to nil carbs/sugars, high veggie. I drink 4L+ water a day and far more green tea than is healthy for me I do not drink milk anymore, though it was a culprit for my high bodyfat for sure, as was late night snacking and sweets. Sedentary lifestyle accounted for the rest. All my food is home cooked in EV olive oil/butter.
As an example, here's what my diet was yesterday, keep in mind it was Leg day = intense:
Meal 1 - 6 whole eggs, 1 scoop whey(25g protein) in water, an orange.
Meal 2 - Steak strips and kangaroo strips, BBQ sauce, spinach
Meal 3 - protein shake(30g whey, 40g glutamine, 15g creatine)
Meal 4 - Large piece of salmon, spinach.
There is usually a 5th meal: chicken breast + veggies, and there is usually a bit of food to go around the workout. Still a few wrinkles to iron out but the diet is on track.
What I need help with, is my exercise program. I've been reading all about G-Flux and that whole thing, about raising your calorie Output and Input for faster metabolism.
WHAT COULD I ADD TO MY PROGRAM TO "FILL IT OUT" AND RAISE THE CALORIE EXPENDITURE? I'm comfortable with doing 2 x workouts daily, but I don't know what to add to the extra session that won't compromise my performance on the main lifts(squat/dead/bench).