Hey guys, I'm new to the community here.

I've been fixing my nutrition and training for the past 16 months, and have lost almost 90 lbs. (from 276 lbs)
I currently weigh in at 190 lbs with 22-23% bodyfat... and stand at 6 ft 1.

For the past 8 months, I've been doing a full-body compound lift program 3 times a week.. along with a mix of steady state and HIIT cardio 3 times a week. Also, I've been consuming 2,400-2,800 calories daily.

I am beginning Scott's PPL program this coming Monday, in order to blast away this final 7-10% body fat on me. On the calculator, would you guys recommend setting my activity level to MODERATE EXERCISE (3-5 times / week), or HEAVY DAILY EXERCISE?

With the former, my maintenance comes out to be ~3,800 calories... whereas with the latter, my maintenance is ~3,100.
I understand I need to consume 500 calories less in order to optimize fat loss with as little muscle loss as possible. 
My main goal is to cut until 12-15% bodyfat, and then begin a long-term lean bulk.



While on the PPL program, would you guys recommend I consume 500 calories less than the Moderate Exercise level, or Heavy Daily Exercise level?

 

I want to ensure that I am not undereating, so that I can bust out the most effort possible in the gym. By now starting the PPL program, my workout volume will be going up A LOT, so I'm really hyped and looking forward to some gains even!

Great! So today is day 1 of the training program, and my nutrition plan (on training days!) is the following:

Calories: 2,650
Protein: 220g
Carbs: 330g

Fat: 50g

All consumption consists of only quality, whole foods that I actually enjoy and can continue in the long run.
I wasn't sure whether or not to take in 1g or 1.5g of Protein per lean bw, so I opted for 1.5g just for the sake of ensuring proper recovery. Whey accounts for only 10% of my protein intake, whereas the rest is from actual food.

Supplements I'm using on top of the nutrition plan:
-Omega 3 (3 x 1g)
-Creatine (5g)

Not a bad approach actually. I've never taken above ~60-65g of Fat during my cut... I'll adjust my meal plan accordingly, and see how I feel during training in the coming days. This could be a hit or miss with performance, but I'm sure it will be fine.
(on an unrelated note... having always consumed above 325g of Carbs for the past months, I may be just a bit leaner than I think I am, due to the excess bloating from all that Oatmeal, Pasta, etc. lol)

Also, Circuit-A literally made me nearly pass out. I don't think I'm advanced enough for that full body destruction yet.

Would it be okay doing another form of HIIT (interval sprinting, biking, jump roping, etc.)?
Or should I rather perform the circuits with reduced Time, and increase progressively as I cut more bodyfat?

Right... Was never scared of fat. It was mostly a mental battle of eating half the volume of food, making me think I was hungry. For that, I never considered low carb... but by now I'm definitely beyond that position where I need to be struggling.

 

Also, as far as the circuits, sounds good. I'll keep going at a pace where I can get through the 15 minutes. I'll keep going hard, and build my endurance with this program. I'll be sure to post transformation pictures down the line as I continue to get lean. Thanks man!
More good stuff coming soon.




...😂