I just finished up my last journal which was a 12 week cut in which I lost around 30 pounds and decreased my bodyfat from over 20% to around 12-13%. I went on a 1 week spring break cruise in which I didn't lift, ate a TON of food, drank and had a good time. My metabolism feels like it is ramped up again, and I don't seem to have gained much weight (besides water). I was very pleased with the results of my last cut, but now it is time for me to step things up a notch.
I will start new spreadsheets and logging tomorrow. My goal is to spend the next 8 weeks doing a modified powerlifting / DC training style routine, eating around 2500 kcal / day in a 30/40/30 ish split for the first 3 weeks (until my powerlifting meet on April 26). Then I will do a 2 week PSMF followed by 3 weeks of strict carb cycling.
I have a DEXA scheduled for April 15 which will allow me to get an accurate assessment of my bodyfat. Before I left on my cruise, my calipers were telling me 10-11% and people on here were telling me 12-14%. The last day of the cruise (after heavy daily binge drinking and 7000-10000kcal days), I had a professional body composition test done which read 14.1% @ 213lb. I am going to use that as my starting point. Keep in mind that I am being very conservative here - I have clear abs showing yet I am saying I am 12-14% (which is realistic). So please keep the stupid flame comments away saying (14% is not cut bla bla bla)..
Diet should look something like this for the next 3 weeks:
2520kcal (exactly my BMR - from the body composition test I did)
I can feel that my metabolism has ramped up tremendously (I am starving as I am typing this and I've eaten almost 4000 calories today). The 2500 should allow me to keep LBM and still lose fat (my maintenance is around 3500-4000). I plan to do some form of training (cardio or weights) every day of the week. My lifting schedule will be a DC training 4 day split modified for powerlifting (deadlift only). I will do some form of interval training cardio on off days.
My final goal is 185-190lb @ 5-7% bodyfat. This based on my current prediction of roughly 183 LBM and 30 fat, minus 20 pounds of fat and 5-10 LBM, yielding 173-178 LBM and 10 fat.
For those of you who wanted me to bulk, sorry but being ripped is far more important to me for the summer than being slightly bigger but smooth everywhere.