So I've finally gotten to the point where I'm sick of high output and low success. I set this diet up about 10 months ago, followed it for 8 months and for the last two months I've been mildly sedentary(cycling 5x weekly and 1-2 days of weight training) due to job stress and a lot of personal issues including my old 1/4 pack a day smoking habit and drinking. I'm sick of making excuses about it(also sick of mantits) and not working out so I'm getting rid of processed food, sugar crap, high starch food, etc. I stocked on high quality chicken breast, lots of green veggies, etc. In conjunction with this diet I was working out on a rotating 5 day a week split with 85% 1RM at 6x6 then a 65% 1RM at 10x10 for stiff and bent knee deadlifts, pullups/chinups, pushups, bench press, split squat, dips, and some kettleball work with sparse 1-2 times weekly hill sprints and long distance cycling.
CALORIE INTAKE = 370 + (21.6 * 94.23) = 2405
BMR = 2405
ACTIVITY FACTOR = 1.725
TDEE = 4149
DEFICIT = 20%
TOTAL DEFICIT CALORIE MINIMUM = 3319
Protein - 50%
Fat - 45%
Carbs - 5%
8:00 - 10:00 - 12:00 - 14:00 - 16:00 - 18:00 - 20:00 * 475 PER MEAL(7 MEALS DAILY EVERY 2 HOURS)
8:00 - 11:00 - 14:00 - 17:00 - 20:00 - 23:00 * 553 PER MEAL(6 MEALS DAILY EVERY 3 HOURS)
Any suggestions on how to modify this for mostly fat loss and very little lean mass loss? Specifically my questions are as follows:
Solid state cardio(walking and eliptical work due to strained knees due to weight) vs. HIIT(specifically hill sprints as I do not have access to a sled)
TKD vs. CKD vs. ???
Any supplements to assist with fat loss such as HOT-ROX or Animal Cuts(I've used AC before, but not HOT-ROX)
I've been spending more time researching than doing and at this point I feel like there are so many directions... I'm overloading my brain and feeling more and more lost on where to start.