Appologies for long post, but im putting as much info as possible.
Background...m, 5'9, 310@ 30%bf, 37yo. 325bench, 425 squat and dl.
I started 2 years ago at 350+, and weak (150 bench,225 squat) Between diet and getting active i got down to 278, but was week and felt horrible. After following couple plans like PHAT, and 531 and eating more i went to 325 but strong. I have used keto and dropped to 300, then coming off im back to 310 (i understand keto#s are skewerd due to water gain/loss) So now for first time i beleive i have diet & program in check but at such high BF its hard to find an accurate bmr. After checking many different formulas i have settled on 2400x1.5 activity for 3600cals for maintenance (5days lifting, 3hiit, 3 walking cardios, and work on feet 35-50 hours). I have taken this 3600-20%to roughly 2800cals per day. I broke this down to roughly
My approach is IF (really helps with appetite control). I hit protein at a minimum, but do not go over on carbs or fats. If i go lil over protein, i subtract from carbs. I am eating much cleaner with main carb being rice, limiting sugar to basically sauce for my chicken/steak and rice (steak sauce, bbq, stirffy sauce et )
I drink bcaa pre and intra wo, and post depending when i done (eating window is generally 12sh to 8sh. Wlrkout is generally 930 to 1130.
Workout is PHAT routine, with a 531 lift thrown in (i love the last set when u go as many reps and try to break pr, i use this to keep eye on strength levels)
Ive cut back on Supps, just protein, Fish Oil, Multi, a pre (creatine, BA, CitMalate,Agmatine are maim ingredients i loom for). Tried clen, sucks and made me hungry, but EC Is great tool. Interested in Gaspari Detonate as i like Dendrobex/PEA. And BCAA ofcoarse. I have stash of guthealth and Slintensity i use occasio.aly also. Thanks for reading my novel, please comment good or bad or suggestions