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A year of tracking and analysis and I've now developed a permanent/long-term plan. Pretty straight forward...
Working to improve strength for the next 20 weeks by pushing 85%+ effort with long breaks.
Phase I:
July/August = reduce body fat to an acceptable level with a strict 25% caloric deficit.
40% protein, 40% carbs, 20% fats. 4 meals a day.
Phase II:
September and beyond = slow, lean bulk cycle with a 10% caloric surplus.
25% protein, 55% carbs, 20% fats. 4 meals a day.
At the beginning of 2020, I'll swing into a traditional hypertrophy (lower weights, more reps for muscle growth) with increased weight from the strength training.
Getting really serious about this now!
07/03/18: 132.0# - Started lifting
**FAT LOSS PHASE**
07/23/19: 161.5# avg - 2450 cals/day
07/30/19: 160.0# avg - 2000 cals/day
08/06/19: 158.5# avg - 2050 cals/day
08/13/19: 157.5# avg - 2050 cals/day
**STRENGTH/MAINTENANCE PHASE**
08/20/19: 158.5# avg - 2600 cals/day
08/27/19: 158.5# avg - 2600 cals/day
09/03/19: 158.5# avg - 2600 cals/day
**STRENGTH/GAIN PHASE**
09/10/19: 160.5# avg - 3000 cals/day
09/17/19: 160.5# avg - 2850 cals/day
09/24/19: 162.0# avg - 3000 cals/day
10/01/19: 161.5# avg - 2950 cals/day
10/08/19: 162.0# avg - 3300 cals/day
10/15/19: 163.5# avg - 3300 cals/day
10/22/19: 163.0# avg - 3350 cals/day
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