lean for the first time

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    uFzero9's Avatar
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    lean for the first time


    hey, I'm new here. not sure if there is a specific area for journals and whatnot, but this section pertains to my current goals so I figured I would start it here.

    a little background on myself

    I started lifting at 16 years old at around 140 pounds and 16-18% bodyfat. I got serious around the time I turned 18, and I am 21 now. Currently I am 5'9" sitting at 193 pounds and roughly 11-12% body fat, trying to get to 7-9% at 185 pounds.

    My diet is fairly simple. I follow the "if it fits your macros" protocol, but rarely eat anything that is a "dirty" meal except on refeed days. I generally run 2200-2400 calories, and on the refeed day somewhere in the 3200-3500 range.

    I train 3 days per week and do 30-60 minutes of cardio 5-6 days a week.

    The last time I maxed out in lifts, this is what I had at a bodyweight of 208lb

    Bench: 345 x 1
    Squat: 425 x 3
    Rack deadlift: 565 x 2

    My strength has suffered a little, but none too much.

    Today was back and biceps day.

    Pull ups (mixed grips) 5 x 8-10
    Horizontal Pull (mixed grips) 4 x 10
    BB Row: 135 x 10, 135 x 10, 185 x 10, 225 x 10, 225 x 10
    Wide Grip Pull down: 120 x 5 x 12
    Rack Deadlift: 135 x 5; 225 x 5; 315 x 5; 405 x 5; 225 x 5
    Ab and bicep work

    Today is actually my refeed day. Because of this, tomorrow through Saturday, I'll keep my calories around 2100 and protein significantly high.

    My short term goal is 195 at 6-8% by July 1st. My long term goal is 215-225 at 8%

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    ended up with 300+ g of protein at 3800 calories. did some sprints and football with some friends for roughly 90 minutes on top of everything today.
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    Its pretty good.best of luck.
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