Vario

Just going to run this by you guys.

Im around 5'8-9ish, 186ish, 13% bf, 32" waist. I want to get to 8-10% bf and be around 175. Right now Im eating about 3500-4000 calories and gaining, Id say my maintenance is about 3500. Diet right now is semi-clean.

In a few weeks I want to drop bf for the summer. How many weeks would this take? I am naturally around 12-14%, and its hard for me to get much above or below this. What kind of nutrient ratios and calories should I be eating? I was thinking of starting at 3400 and 50% protein, 25% carbs, 25% fat and gradually reducing the calories to around 2500.

Would ECA help?

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165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

MacTech

You should start now. Any permanent weight loss, without substantial muscle loss, should be slow. I say 6-8 weeks, with about 2lb loss per week. Too many carbs makes me fatter, and less likely to lose any. Good fat intake, moderate to low carbs, with some cycling of it too.

Do some steady state cardio 2 - 3 times a week, for 15 minutes minimum or work up to that... eat often and clean.

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Still going thru life one rep at a time.

My training journal.

Vario

Still coming off of methyldrol. So it would be about 3 weeks from now is the soonest given that I don't want to lose the gains I've made so far.

Im planning on lifting 3 days a week and do westside skinny so I can keep volume and weight fairly high, and doing 30-40mins of sprint intervals one or two days in addition, as well as walking a couple miles each day.

__________________
165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)