Okay so I'm currently at 74ks and 14-15% body fat and am aiming to lean down.
I'm getting towards the end of rehab cycle, (blew out my cruciates and tore my adductor at the same time) so am not doing any explosive cardio. My week consists of 3 strength days and 3 days of rehab and accessory work. I try and incorporate 2 days of low impact HIIT a week.
I've been following Ben Greenfield for a good few years now and have had a fair amount of success with his take on nutrition: LCHF. Any way here's my plan, such that it is.
Diet protocol. Cyclic Ketosis/ Carb Backloading
2200 calories, (using katch mcardle's formula)
Seeing as a LCHF diet is supposed to be protein sparing I'm aiming for 1.2 grams of protein per kg, so 88,8 grams (round it up to 90)
Carbs I'm setting at 120 grams a day with one re feed day a week where I'll push it up to 180, (planning on doing this refeed on my leg day which I find is the most taxing).
The rest will be made of healthy fats.
So in summary:
90 grams of protein/ 360 calories/ 16%
120 grams of carbs/ 480 calories/ 22%
150 grams of fat/ 1360 calories/ 62%
Supplement wise I'm going to be on Vit D3, Omega 3 Fish Oil, Tryptohphan and 5 HTP, (depressive disorder).
Other, "hacks," I'll be using include taking twice daily cold showers and using a standing workstation to burn extra calories. I've also started meditating to help reduce excess stress and cortisol.
I'm also looking into gut health so will be including Sauerkraut and Komboocha into my diet. I've found bonebroth to be beneficial to my recovery in the past so will use that too. Lastly as a predigestive I normally have chunks of ginger before every meal and have at least one glass of water with lemon juice in it at the beginning of the day as an alkalinising agent.
So that's it. Trying to not over think things, I believe I have most of the basics covered though. Any thoughts would be greatly appreciated.