Hi Shadow again!
Here's my suggestion to you... I'll be more specific when I see your current diet but here are a few points.
-protein intake 1-1.2g/lb
-carbs 1g/lb in heavy training days(in off days and light days, possibly .5g/lb or less)
-fat intake minimal for body function (most people are around 40-70g/day)
-choose quality foods, no junk food, try and stay away from processed food
Protein sources: chicken, egg white, turkey, white fish, lean red meat etc.
Carb sources: oats, rice, ekeziel bread, potatos, yams etc.
Fat sources: avocado, natural peanut butter, mct oil, olive oil etc...
Make sure you count EVERYTHING you are eating.
Supplement recommendations: these are a must
-indigo3G (I would recommend this to ANYONE who is dieting and anyone who wants to be lean)
-high frequency training... Squat and deadlift at least twice a week and press and pull 3 times a week in different variations.
-try to stay away from a "classic" bodybuilding program
-the big compound exercises are very important in your program and the more you do them the faster you'll advance in all areas.
- do cardio 4-5 days a week (30-60min) it will help with daily calorie expenditure and help boost your metabolism.
Stay away from drugs until you reach 10-12% bodyfat. It won't take you as long as you think.... As long as you stay on track!
Hope this helps and good luck with your goals.
The macros I'm filling are:
protein, anything 150-200g im content with
carbs i like getting 150-200
fats i usually get 40-60 from eggs and possibly olive oil
talking anywhere from 2k-2200 calories. I havent found the sweetspot yet, I was doing 2k and I was definitely losing but I felt that was just too low for someone my size.
foods that are in my diet every day: grilled chicken/eggs/wheat bread/brown rice/milk/greek yogurt/whey protein/tuna cans (in water)
foods that are in my diet somedays: subway sub (it is 4 chicken breasts with cucumbers on wheat bread). , bananas, apples, green beans, instant oat meal, beef
as far as lifting routine goes, for the first year and a half i did brosplit, but because of a lot of stress from my relationship and eventually my engagement failing i was basically plateau'd and didn't even realize it for about 8 months of that. i actually put quite a few lbs because of it. i got pretty sick of that and switched to PPL afterwards and stay pretty sore all around since. I've been doing this for about three months now. keep in mind this is just beginning my second year of lifting;
I don't do squats and deads however, but i bench. Squats seem to ALWAYS make my back hurt, no matter how low the weight is and no matter how perfect my form is. I've recorded my form dozens of times for very experienced friends to look at and they all say it's okay. That and I can never have enough breath to go until i actually feel anything in my legs, my lungs give out well before my legs do.
It is to be noted that I am EC stacking currently but I've had this issue for a year now. I've always never really squatted.
Typically my leg day consists of (in no specific order) stairmaster warm up, leg press, hack squats, leg extensions, leg curls, two calf exercises (more likely standing and seated raises), and if i can lift my leg up after that I'll go hop back on leg press for burn sets. then ill try for seated ab crunches and oblique twists. After that I'll try to do incline treadmill for 15 minutes.
I don't do deads because they're not something I feel. Like squats ive been form checked by a good number of people both over the phone and in person, but the only place i really feel any strain are my arms. I've basically replaced this workout completely from my routine with bent over rows on the smith and have found this great. Although it's hard for me to actually see any progress in my back since there is a good amount of fat there, the feeling i get working it like that is unmatched.
For both of those compounds it is to be noted that since I used to be obese, I do have a somewhat bad back. It's fine through out most of the day but some things can make it hurt pretty bad. The first hour I'm awake each day is usually where all of the pain is, and it proceeds to stop after that.
MY PP days are pretty standard,
Push= chest/tris/delts (a lot of smith work, i quit for a long time but I remmebered that i did see my best chest gains when I was doubling up each week on the smith while I was on bro split). I've always started doing a lot of behind the neck presses on smith as I saw kevin levrone saw it activates all three heads of your delt which I find pretty great. I have been able to do military press without the smith but I'd be lying if I said the positioning is something I'm comfortable in. After that it's a lot of isolation work.
Push: bis/back/rear delts/traps pretty standard. a few sets of bis, a few sets of back, a set of rear delts, and a few sets of traps.
I don't really hit my biceps too hard anymore, maybe once a month I'll really devote a push day onto them but (i've attached a picture that was taken right before I started cutting) I feel they completely overpower the rest of my body and especially my delts which make them not needed to really be hit much. I never really over trained them so I guess my genetics are just better than average there.
I lift 6 days a week 95% of the time, the other 5% will either be 7/8 days ill lift or 5/7 days ill lift
I do cardio 7 days a week, usually for 20 minutes minimum up to around 45 minutes.
I rotate my cardios between, elliptical HIIT, steady elliptical, and incline treadmill.
At the very minimum I'll be burning 200 calories, and I usually don't go too far above 350 at max.
I'm eating at this very moment 2100 calories(but like i said i haven't decided between 2k and 2200) and cheat once a week, usually with pizza or five guys and an oreo flurry from sonic or something similar.
sorry for the length of this