Heres some background. In the past 2 months I have been eating like shit (not TOO bad but still bad) and have some how dropped some bf. But now I know I need to get my diet straight. I am 5'10 255 with an average bf reading of 30%. Beginning next week I will be off from school and can really concentrate on a good diet and lifting program. My only problem is that I have to lift/run/practice on mon. tues. wed. and thurs. for football and this is mandatory. I am still deciding on a lifting program. Its either going to be 3X3, HST, or Westside. If I choose HST or 3X3 I will do the lighter workouts on Monday and Tuesday rest Wednsday and do the heavier workout on Thursday. If I do Westside I will do ME squat and bench on monday and DE squat and bench on thursday with some light auxillarys on tuesday and wednsday. Another option is doing a program Twin Peak suggested to me a couple of months ago. In this program I would do a 4day split of Chest, Shoulders, Tris, Back, Bis, Traps, and Legs for 6 weeks followed by 3 weeks of full body workouts and then another 6 week cycle. I would do 3 exercises per major bodypart (1 for traps and calves), using compound movements. I would be doing 3-4 sets per excersises with 6-8 reps taking all sets to failure. My main goal is gaining strength while dropping some bf.
As for the diet I will be doing a modified version of Twin Peaks Carb Cycle diet. I was thinking of doing something like this: (everyday also includes 6 fish oil caps made by Kirkland) {also, I have only figured out the Low Carb Day foods so please feel free to make suggestions for the No Carb and High Carb Day}
Low Carb Day:
Breakfast:
3 egg whites
1 whole egg
1 package of oatmeal
1 scoop Swole V2
Calories: 246 Fat: 9g Carbs: 20g Protein: 21g
Mid-morning Snack:
1 can Tuna
1 protein shake with peanut butter
Calories: 450 Fat: 19.5g Carbs: 9g Protein: 62.5g
Lunch:
1 serving of Brown Rice
8oz turkey breast
1 cup of sweet peas
.5 grapefruit
Calories: 673 Fat: 8g Carbs: 68 Protein: 78g
Mid-afternoon snack:
1 can Tuna
1 protein shake with peanut butter
Calories: 450 Fat: 19.5g Carbs: 9g Protein: 62.5g
Dinner:
8oz Chicken Breast
Salad
Swole V2
Calories: 424 Fat: 9g Carbs: 12g Protein: 72g
Before bed:
Low Fat Cottage Cheese
.5 Grapefruit
Calories: 213 Fat: 4g Carbs: 21g Protein: 25g
Please make all the suggestions you can. I am very serious about changing my poor habits and am looking forward to recomposing my body.