I'm 5 foot 11 1/2 inches tall, weigh 177 pounds, body fat % unknown can barely see a couple of my abs. I started lifting last august starting weight about 150 pounds and I bulked up 27 pounds in about a year. Now i still want to get a little bigger but i want to loose body fat, preferably simultaneously. This is where i would greatly appreciate some advice/critiquing/ any helpful information! I plan on achieving my goals by eating approximately the same amount as my DEE. I calculated my DEE to about 3450 calories.
Im planning on eating about 300 grams of protein a day, 325 grams of carbs, and 105 grams of fat. I'll try to spread it out across the day into 4 meals and a couple snacks. I'll drink a protein shake after working out consisting of about 440 calories, 56 grams of protein, 11 grams of fat, and 27 grams of carbs approx. I also take a preworkout supplement, right now Hemo Rage Black Ultra Concentrate, and Bullet Proof before going to sleep on days i work out.
I was wondering if it would be best to drink casein protein before going to sleep because i want to gain muscle, or would it be best not to since i am trying to loose fat?
My gameplan for working out is:
Day 1: Heavy lifting Chest, Triceps and Shoulders. I will do about 3 or 4 different lifts for each body part so 4 chest, 3 triceps, 3 shoulders. each lift i will do 4 sets 4-8 reps the last one or two sets to failure. Some abs excercises at end of workout. I will also do alactic work, sprints, on this day.
Day 2:Heavy lifting Back and Biceps. I will do about 5 lifts for back each consisting of 4 sets 4-8 reps and then 3 lifts for biceps each also consisting of 4 sets 4-8 reps.
Day 3: Lactate inducing work (circuit training, and ill do 3 circuits) and 20 to 30 min. of cardio at the end of the work out (usually elliptical or bike, i have patellar tendentious in my knees and it acts up when i jog)
Day 4: off day
Day 5:Heavy lifting Legs. 4 lifts quadriceps, 4 lifts hamstrings, 2 lifts calfs. Each lift 4 sets 4-8 reps. Some abs exercises at end of workout.
Day 6: same as day 3
Day 7: off day
What do you think of my routine? any information i'm missing? any helpful feedback (on nutrition or work out routine) would be extremely appreciated!!!!!!!! do you think this will be effective in loosing fat, while also gaining muscle?