Hello everyone, I've decided that I want to really lean out over the summer here and I'm hoping to get some critiques here to help that happen. Part of my motivation is to see how much muscle I'm carrying and then build up without gaining much fat and the other part is that I'm a bit vain and it's summer. But hey, nothing wrong with that.
My training has been a 10x3 variant 4 days per week with a Monday press, Tuesday deadlift, Thursday Bench, and Friday Squat. I'm thinking of adding in a fifth day probably Sunday for cleans or another olympic lift. I'm 19 years old so my recovery ability I've realized is naturally ungodly so I'm trying to take full advantage of that. I also have an order of Plazma coming in so that'll be helpful as well.
My diet has been cleaned up significantly since the semester finished now that I'm out of the dining hall and cooking all my own meals. I've been getting 2900 calories per day in at 122 fat, 200 carb, and 250 protein. I've noticed some recomp effects and I've obviously got plenty of room to reduce carbs and fat to put me in a good deficit. I'm not sure what exactly my weight is since I don't have a scale handy but last time I weighed myself (about 2-3 weeks ago) I was 210. It doesn't matter what my weight is to me since I'm not in any sports with weight classes. I'm more concerned with looking good so as long as the measurements are headed in the right direction I'm probably doing alright.
Here are my stats:
Height 6 feet
Arms 15.75 inches
Calves 16 inches
Waist (navel) 32.25 inches
Waist (largest) 33.5 inches
Shoulders (outside) 48.5 inches
Thighs 25 inches
I'm not sure exactly how to start. Like I said, I've been noticing a bit of a recomp effect happening so I'm not sure if I should ride that out until it stops or if I should cut carbs a bit to drop my calories now. I've read a bit about carb/calorie cycling approaches and they look promising. If I'm going that route this is what I had thought:
Low days (2 per week - off days) limit carbs to vegetables only, get the protein and fat in (~2100 calories, could drop fat some)
Normal days (3 per week) limit carbs to vegetables and Plazma, maybe a cup of rice or a potato post-workout for about 100-200 grams per day, keep protein and fat normal (~2500-2900 calories depending on carbs, again could drop fat some)
High days (2 per week) bump carbs up to 400 or so grams, keep protein at 250, and drop fat to just fish oil (Flameout, specifically) and the little that comes with the other food (~2900 calories)
I've never actively tried to lean out before so I would much appreciate any advice you have to offer, whether it's a mild critique of the plan or a radical change because I'm just wrong. Do you think a carb-cycling approach is warranted or dou you think a straight caloric reduction be better for me?
I'll try to get some pictures tomorrow morning.