Hey guys

I want to get leaner before my national championship

I am 17 years old it is my first time so be patient with me :D

I am 66 kilos and 12 % body fat

my calorie mantain level is 2411

I eat 160 gram carb / 250 gram protien / 65 gram fat

I use high volume training / hypertrophy

my training schedule is day 1 chest and back / day 2 shoulder and arms / day 3 legs /day 4 rest/ and I am repating this schedule

and thanks for the help

Remove a bit of calories everyday, say 50-100 calories untill you start losing weight. When you lose weight, you stop dropping calories and keep it there. While doing this you should also do cardio, you could do 3 days of intense cardio or you could do light / moderate cardio before every workout. Just do not drop your calories to low, afterall you are doing a good amount of workouts. Actually, if you are eating 2411 calories you should not drop them, try to start out with only cardio and see how that works. If it does not work then I suggest you drop some calories. But keep in mind that it takes time to lose weight, especially since you do not weight more than 66 kg, thus do not drop your calories to early because your body will need the fuel.

Really ty for the help

I hope I can win the top 3 places

What is your cardio like?

No problem, also like Scott asks, what is your cardio like ?

i use a HIIT 3 times a week for 20 mins

That's probably generally good enough..but if you are preparing for championships and want to get leaner, you can potentially add one more day in as well.

Otherwise you could try carb cycling or Intermittent Fasting and see if that gives you an edge.

Jordan