So today I took another Caliper reading from same person as did it last time in August. 

Back in August I weighed 74 kg / 165 lbs (esitmated the lbs there.) And he measured me to 15,9% body fat then. 

After that I went on a not super clean bulk but 200-300 over balance and then Christmas happend as well. January 1st  2016 the scale was showing 81kg / 180 lbs which is a rather big weight increase in 3 months roughly. 

So today February 29th the scale was showing 75,9kg / 168 lbs (not 100 percent correct lbs) and caliper reading said 13,5% so about 2,5 % body fat less then August but almost 2 kg more weight even though leaner. 

When I try to calculate my fat weight per % I get the number 0,79kg per % which then if my math is correct should mean that I have gained give or take some due to uncertanty in reading and calculation that I have gained about 4,2kg in muscle in that time frame ? Is that even possible to actually achieve in 5-6 months (clearification I started strength training last year) after a lack of training over 8 years. 

Anyways enough of all that what is the best way to continue losing those last kg/lbs so that I finally reach my 10 % or sub 10 % goal. 

Deficit calories is as certain that the world is round ofc. 

Today my deficit is 2000kcal with a bmr of 1800 and a balance value of about 2700 using harrison benedict. 

Macro split within those kcal is for the time being 40/30/30 with protein being dominant . 

The gym coach which did my reading said cardio cardio cardio and proper nutrition. 

I hate cardio more then anything and therefor wonder isn´t large supersets with moderate heavy weight and minimal rest periods for 1 hour per sessions 5 days a week just as good ? After all what I have read metabolism increase more during resistance training and more muscle = more fat burn . 

Obviously strenght training works since my strict diet and training since January 1st has resulted in me dropping 5kg / 11 lbs in 2 months . 

I have some doubt about his knowledge in the area since he is 1 younger then me and 2 doesn´t live as he learn and 3 none of the people that he PT trains has had any impressive or even visible changes in body composition for the time that I have trained there. Last one can be ofc be due to circumstances he have no control over. 

So anyone has some input on this long rant on whats best or if they are atleast equally good or acceptable to reach the goals set? 

Stefan,

Your PT is partially correct. Nutrition and proper macro portioning is critical to get lean and maintain muscle. I agree with the fact that too many people think cardio is the only answer for leaness. The type of cardio you do is more important than the amount. HIIT cardio and HIRT (High Intensity Resistance Training) burn more calories in a shorter time and increase EPOC (Exercise Post Oxygen Consumption) - basically how much calories are burned to return blood oxygen levels back to pre-workout levels. One session of HIRT and HIIT can increase EPOC for up to 36 hours - that is almost 2 days post workout!

I do HIRT via supersets and short rest periods. I burn an average of 1000 calories each workout just from lifting this way. I burn another 300 calories doing HIIT wind sprints post workout. So I am averaging 1300 calories burned in 90 minutes. I do 4 workouts a week so that is a total of 1300 x 4 = 5200 calories/week. My heart rate averages about 135 Bpm and peaks at 168 Bpm according to my Adidas FitSmart fitness tracker. Long steady state cardio actually cannibalizes muscle and the body adapts very quickly to it to the point the amount of calories you burn actually decreases over time. I got to 8% BF by doing HIRT with HIIT and maintaining a perfect nutrition plan that is protein and fat heavy with moderate carbs eaten at the optimal times.

I recommend upping the intensity of your training via HIRT as well as focusing mostly on short HIIT cardio. If you want to throw in a steady state cardio workout here and there, that is fine. I also am a big proponent of intermittent fasting which I have been doing for almost 2 years now. All of these things have helped me stay lean and strong for my age while keeping decent size.

John

Yes partially right I don´t disagree with but just as you say long steady state cardio isn´t necessary the best.

A normal days eating for me looks like this more or less 7 days a week :

06:00 Breakfast 1

Whey protein

Eggs

09:00-10:00 Breakfast 2

Cottage cheese 250 gr or

Tuna 150 gr with spinach big serving sometimes with dry oats on mixed into tuna

12:00-13:00 Lunch 1

Protein source : chicken or minced meat or one minute steak with a protein value of about 25-45 gr protein

Carb source : white potatoes, raw rice, food oats, pasta , to a value of about 40-50 gr of carbs (less when not been at the gym)

15:00-16:00

Protein snack : Tuna or Whey shake , protein amount 25-40gr

18:00 Dinner 1

Same protein source as Lunch 1 normally

Same carb source as stated alternatives on Lunch 1 as well.

21:00 Dinner 2

Protein snack again before bedtime

Whey protein , eggs , or cottage cheese.

Average day macro split 40-45 % protein, 20-30 % carbs and 25-35% fat . Protein never dives below 40 % of daily intake or less then 160 grams in a day , mostly about 200gr protein per day.

I have also started using glutamine 3 times per day and drinking BCAA 1-3 times per day. I have been taking multivitamins daily over a year now to make sure that on top of my ordninary food get some more vitamins and minerals into the system.

My workout schedule looks like this for the time being :

Rest never more then 30 sec often going from one exercise to another sometimes even 4 exercises before 30 sec rest.

Monday : Legday

Squats : 2 warm up sets and then on to heavy lifting 5 sets of 5-8 reps at 75% 1 RM

Leg presses 3-5 sets of 8 reps with as high weight I can and still push the required reps for every set

Leg extensions superset with leg curls (seated) 3 dropsets starting at my bodyweight (75-80) and lowering 10kg per fail going down to 20 kg right after fail on say extension I walk over to leg curl and after that rest and at it again .

Last leg exercise optional is that one where you squeeze legs together 3 set of 8 reps.

Tuesday Shoulders and abs

Lateral raises 3 sets of 8 reps

Bent over lateral raises 3 sets of 8 reps

Military presses 3 sets of 8 reps

Reversed pec deck machine 3 set of 8 reps

Hanging leg raises 3 sets of 15 reps

Crunches in cable cross 3 sets of 25 reps

Woodchops 3 set of 15 reps

3 first shoulder exercises are done in one superset and reversed pec is after the 3 supersets

Ab workout is done in one superset as well .

Wednesday Biceps and Triceps

Bench press flat 4x8

Incline press 4x8

Dumbbell press incline 4x8

Dumbell flat flies 4x8

Super set all above

Pec dec machine 3x8 finisher focus on squeeze

Triceps

Superset straight bar cable cross wide, narrow and reversed grip 3x10

Skullcrushers ez-bar 3x8

dips machine revesed seating 4x10

Thursday Calves and abs

Seated presses 5x15

Presses in leg press 5x15

abs same as tuesday

Friday Back and biceps

Deadlifts 2 warmup sets followed by 5 sets of 5-8 with about 75% of 1 RM

Pull ups goal 30 reps in as many sets needed

Bent over row 5 sets of 8

superset on three above

Lats pulldown 4x8 with about 80% of my bodyweight focus on contraction and using back more then biceps

Dumbbell rows 4x8

Biceps

Since two weeks back I´m doing 8x8

Dumbbell curls pinky finger twist for better contraction

Dragcurls

Straight bar curls cable cross

When doing cardio I normally go for 5-10 minutes with say 6 speed fast walk phase with burst of 40sec to 1 minute sprints every other minute . So walk one sprint one etc.

Long post but hopefully enlightening enough for further pointing out eventual flaw in routine.

Stefan,

Everything looks in order - both routine and nutrition. My only suggesion is to stop the muscle split routines (2 muscles per workout) and move to full body Push/Pull or Push/Pull/Legs. You don't burn enough calories doing muscle splits and the body works and functions as a whole not as individual parts. I did muscle splits for 27 years. It was only when I switched to full body workouts and high volume training back in 2012 that I saw a dramatic reduction in body fat and increase of lean muscle. The choice is yours but without the aid of exogenous hormones and growth hormone, you need to maximize calorie burn per workout - especially if you don't want to be too dependent on cardio.

I am not implying you can't get lean doing muscle splits, but the human body has 100's of thousands of years of adaptability built into our genetic code. It could be your body has adapted to your routine and nutrition plan and therefore has no need or stimulus to lower your body fat further. Getting to single digit body fat is extremely difficult for those not born to be at this level. Also, single digit body fat is not healthy for most people as it messes with your hormone levels and metabolism and certain organs - unless, again, you are genetically pre-disposed to carry low body fat.

Maybe you might want to try full body training for 8 or 12 weeks and see if it helps you break the 10% plateau. You can then go back to muscle splits or keep doing full body routines.

John

I will give push / pull / legs a try then since that works best with mon-friday training regimen which I have.

Yesterday I mixed it up since I missed out on mondays training sessions . Tried high rep medium weight squats about 60% of 1 RM for 20 reps x 3 sets my legs are sore today for sure.