So new years is approaching and I have decided to get down to 9-10% body fat by the mid spring term, which is about 15 ish weeks away. My background…
I do olympic weight lifting. I have been training for about a year and a half now. I train more than six days a week, amounting to 10 hours a week in the gym, and I am trying to add an extra hour of training in every 3-4 months until I reach 15-16 hours of training per week.
I do little to any hypertrophy work at all–nor I am really interested in gaining more weight right now. Most of my sets consist of triples, doubles and singles, routinely approaching everyday max weights in training for each exercise. We rarely do sets of 5 and those are usually back squats or auxiliary exercises (good mornings, one arm snatches, presses, etc.)
Right now I am probably at 17-19% body fat at a body weight of 98-100 kgs and 5’9.5" tall. I have no desire to gain more body weight right now. Cutting body fat is important, but also continuing to make strength gains during this time is also VERY important. In the long term, say six years from now, I do not have the frame to be a super (105+) and will ideally be in the upper 105’s at 7-10% body fat.
Other important things… when I was a kid and into most of a high school I was a fat ass. As a junior in high school I weighed in at 112 kgs. Both my father and brother have a metabolism which favors fatassitude, as do I.
Here are my dilemmas:
-I do not know how many calories I need to eat each day beyond my basal metabolism, nor the ideal macro break down for my metabolism type, specific to my type of training.
-I really do not have an idea how many calories I burn each training session.
Right now I am overwhelmed as to which diet plan I should look at. The Anabolic Diet seems interesting, but I am HIGHLY worried it would be counterproductive to my current body composition goals, given my history of fatassitude. Fuck the V-Diet–I did that lost weight, but could only last 14 days because it made training nearly impossible.
I am asking for someone to point me in a direction, because I am lost.