Hey guys, a small update on my progress.
I tried running a recomp + SS from May untill now. I managed to stay at the same weight (and maybe dropped a bit of bodyfat).
A few days ago I participated in a body composition study. In a few words they analyzed my body composation with various ways.
The results are as follows:
Height: 175.3cm
BODPOD
%fat 24.3%
%Fat free mass 75.7%
Fat mass 21.9kg
Fat free mass 68.5kg
Body Mass 90.55kg
VISCAN
Trunk fat: %19
Visceral Fat Level: 8
TANITA (Bioelectrical impedance analysis)
Body type: Standard
Gender: Male
BMI: 29.2 kg/m2
BMR: 8893kJ/2006 kcal
Fat%:24%
Fat mass: 21.5 kg
Fat free mass: 67.9 kg
Total body water: 49.7 kg
Segmental Analysis:
https://i.imgur.com/1EUPt.png
Skinfold Measurements
Biceps: 3.2mm
Triceps: 9.2mm
Subscapular: 13.6mm
Supraspinale: 7.6mm
Front Thigh: 20.4mm
Medial calf: 12.6mm
Abdominal: 9.6mm
Breadth measurements
Femur breadth: 9.75mm
Humerus breadth: 7.3mm
Biceps girth: (relaxed) 33.3cm
Biceps girth: (flexed and tensed) 33.7cm
Calf girth: (maximum) 41.5cm
Waist girth: 87.9 cm
Hip: 110 cm
As you can probably see I carry quite a bit of bodyfat (24% average). I decided based on that to drop the recomp diet and go on a deficit to drop the bodyfat. I am following a paleo style diet at 1800cal on non lifting days (700cal deficit) and a carb back-loading style diet on my lifting days at 2400kcal.
You can see everything that goes into my mouth here:
Kpapkpap's Food Diary | MyFitnessPal.com
Ive altered my program (with the help of a coach), to the following:
Day 1
Squat 3x5
press 3x5
conditioning
Day 2
deadlift 1x5 (possibly a back off set at 90 percent of the first)
dips 3x5
Conditioning
day 3 off
day 4
squat 3x5
bench 3x5
conditioning
day 5
Powercleans 5x3
chin up 3x5
conditioning
Conditioning is usually 20 mins on elliptical/treadmill or Tabata front squats/dumbell thrusters
My immediate goals are to A) Drop BF to 15% (or lower), B) Improve my form in all the exercises, C) gain some strength.
What do you think or my diet and program? Is this a sensible plan?
Also, I will be getting the gyno operation soon (and plan the date for the tummy tuck operation) - time to get rid of that god-awfull loose skin.