Does my plan to lose fat look OK? Any constructive criticism is welcome. (long read)

[Drop_Dead]

A little back ground first. I first started lifting weights when I was 15, and I was 160 pounds at 18 % BF. Now 6 years later I have bulked up 100 pounds and am about 260 at 16-18 % BF. I still plan on going on another bulk in about a year or so but for now I would like to cut myself down to 10% BF.

If I did the math correctly, I am going to have to cut down to around 230 pounds.

Anyways how does this routine/diet plan look, my goals are to keep as much muscle as possible while cutting off enough fat to be down to 10% BF or so.

My goals before were just gaining as much strength and size as possible, (the last 6 months my routine went like this)I lifted weights 5 days a week, each workout consisted of a total of 19-20 sets. Every set of every exercise is done with 8 reps. I have a stopwatch and take exactly 3 minute rests in between sets. I figure now that my goals are to lose fat rather than bulk up like crazy I should take shorter rests and use slightly less weight. I am not sure if I should be changing the amount of reps or not.

So any advice on the set, rep and rest scheme is welcome.

As for cardio, I do bagwork and kickboxing sparring twice a week for 45 minutes. My cardio choices are limited because my feet are messed up and I get EXTREME pain in them after only 5 minutes of running or skipping, etc.


Diet. I was thinking that the best idea for me was to eat only fruit, veggies, meat, peanut butter, milk, yogurt and whey protein powder. I plan on getting 1 gram of protein per pound of bodyweight. so around 250-260 grams of protein a day. I think staying away from pastas and the like would be a good choice.

To bulk up to 260 I have been getting around 5000-6000 calories a day, how much should I be getting now?

Supplements: Right now I take orange triad multivitamin and purple wraath eaa's/bcaa's. that's it, other than protein powder of course.

I have always cut weight just fine and didn't need help or advice but as this is the biggest bulk I have done and I have finally reached my (SEMI) long term goal of a 100 pound bulk. I figure I should ask around this website because I KNOW THERE ARE MANY PEOPLE HERE THAT KNOW A LOT MORE THAN I DO.

any tips to preserving as much of my muscle as i can while on this cut would be much appreciated.

[nonchalant]

The only suggestion I can provide for cardio is do low impact machines, like the elliptical or bikes. I do it because I've messed up my knee and feet in the past, and it's been working great (just check my bodyspace losses).

Good luck to you!

[glossygraphics]

I would shoot for around 3000-3500 calories a day, get between 250-300gr protien (most of it slow-digesting or from meat). And play out the carbs and fat depending on how your body responds to each. If you're sensitive to carbs cut them more, and likewise for fat.

Def start shooting for more reps now... either by halting the weights or lowering them a bit.

Cardio... I wonder, have you had your feet examined? I found this great place in my area: Road Runner. Where they take an evaluation and figure out which shoes would conform to my feet... I had shin splints for a while and after getting the shoes they recommended, the pain went away. Do some searching and see if a doctor, or a place like the one I go to, can help you find some good shoes.
Cardio is critical when cutting. If you can, try biking or swimming to get it in 3 or more times a week... or some other way so that your feet are having little to no impact on them.

Cutting for people is very different. Some go keto, some go carb cycling, low fat, LISS, HIIT... just experiment for a while.

[Drop_Dead]

I have had my feet examined many times, by different doctors AND specialists. I have ZERO arch, every doctor has told me I have the worst case of flat feet/fallen arches they have ever seen. I got orthotics (that cost 350$) custom made and molded for my feet, they help a LITTLE.

Anyways they can't figure out what the problem is, they say the orthotics should of taken away at least 80% of the pain. really it's only like 10% lol.

I think I just have to live with my problem. No running, skipping or jumping for me.

[glossygraphics]

Originally Posted by Drop_Dead

I have had my feet examined many times, by different doctors AND specialists. I have ZERO arch, every doctor has told me I have the worst case of flat feet/fallen arches they have ever seen. I got orthotics (that cost 350$) custom made and molded for my feet, they help a LITTLE.

Anyways they can't figure out what the problem is, they say the orthotics should of taken away at least 80% of the pain. really it's only like 10% lol.

I think I just have to live with my problem. No running, skipping or jumping for me.

Then I would take up swimming, biking (most of the pressure on the ball of your foot), snowboarding, kiteboarding, you get the pic. I heard walking on sand relieves some pressure.

[Drop_Dead]

BUMP.

Well, I was hoping for more replies, so far everything that has been mentioned I have already thought of.

Any more suggestions/advice that don't have to do with cardio?

I think I'm gonna go read some more articles about cutting, probably would be more helpful. I just like talking with actual people better sometimes.

[Drop_Dead]

It has been a few days so I'm gonna give it one more bump.

I'm guessing I just typed out too much in the first post and people don't wanna read it all...