I have been training for approx 1.5 years, doing the below program (With a few substitutes for the last two exercises for each training prgram). I train on Mon, Wed and Fri and rotate each program.
Training 1
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Reverse Flies 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Training 2
Front Squat 3x5
Incline Bench 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8
Ab work 2x15/Curls 2x10 Superset
So today i have gone from 182lbs to around 162lbs with approx bodyfat of 23%. I would like to further reduce this, however for the last 3 months, I'm lifting the same and weight is the same. After some reading i think the next approach would be to increase my cals by another 200 and see what happens in a month. Current stats and cals:
5ft 7in
1850 cals
190 protein
70 fat
Approx 100gms carbs
What im thinking of is
2050 cals
180 protein
85 fat
Approx 130gms carbs
This is in an attempt to build muscle and lose bodyfat (I know a lot of people say you can only do one, but considering i still have high BF it maybe possible??). I have looked at the calculator on this site but considering my original diet being high in fat and protein i am thinking of adjusting as listed above and wondered what your thoughts are? Does it seem correct? Any adjustments i should make? Im looking to do this for a month and see what results i get. I also would change the reps from 3x5 to 3x8 or 3x10.
Thanks in advance