I am in the Navy and will be stationed in California for 13 weeks starting April 1, 2012. i have been lifting heavy for quite some time, getting bigger and much stronger. however, i have not put much work into getting lean since high school. i am content with where all my 1 RM's are now (Bench 345, Squat 405) so i am 100% ready to devote the next 13 weeks to drop some weight and BF%.
Currently im 230 lbs and around 17% BF @ 6'-0" tall. my goal is to be around 210lbs and around 10%-11% BF at the end of the 13 week time frame.
there will be mandatory PT in the mornings (M-W-F) for 2 hours or so consisting of calisthenics and formation runs. and i plan to run a few miles on my own throughout the week. (roughly an additional 10 miles a week).
my current work out i do is designed mainly for getting stronger/bigger. i lift around 85% of my 1 RM for 4 sets between 8-12 reps. i have a week off in between each muscle group and am in the gym actually lifting for around 75 minutes M-F
supplements are going to be something i have used in the past and i know i respond to well.
0500: 2 Erase, 2 titanium XL, 2 Alpha T-10, 2 Fish oil caps, 1 scoop Casien ON
1700: 2 Erase, 2 titanium XL, 1 Alpha T-10, Pre-workout (still not sure what ill use) 2 scoops Amino powder, 2 Anabeta
1900: 2 scoops whey ON, 1 scoop Casein ON, 2 anabeta
Feel free to make recommendations to the supp list i am projected to run if you think there is a better option.
Educated advise is what i am after on workout routines to look up and study and dieting to look into. id like to shed 20 lbs and drop to 10% BF if possible. i have the drive and the motivation to do about any routine you throw at me. just looking for some good ol advise about what to look into and why you think it will work