Game plan to get shredded!

So, as I declared in my previous post. I'm going to start incorporating 2-3 times a week HIIT to improve conditioning/burn fat. In most likely 2-4 weeks I will start my 10-14 week pre-contest cut. I will aim to lose 1lb of fat per week! Now, for many that does not seem like a lot but as you get leaner, every pound of fat makes a difference. Here is my strategy

I can maintain my body weight at around 3400-4000 calories a day. Since I am doing a slow cut I will go with 2800 calories a day with a re-feed day every third or fourth day. A re-feed day is a day in which I up my carbohydrate intake to ensure that my leptin levels are stable and that I don't stall. For many this seems counter-intuitive but your body likes to stay in a fed state. Once you start to get really lean, it gets harder and harder to lose body fat.

Protein will comprise 320grams total or 1.6-1.7g/lb. This is a lot of protein but this is what works best for my body type when dieting. For others, less may be better.

Fat- I do better on lower fat diets so fats will comprise 50g of my total calories. They will be primarily essential fatty acids and fish oil.

Carbohydrates- on non re-feed days I will go with 270g per day. On re-feed days I will increase this amount by 150-200 grams depending on how I'm feeling.

What will a typical day look like?


Workout Day-
Meal 1- Protein Shake- 40grams protein, Banana 27g carbs, Whole wheat waffle (20-40g carbs) 5 grams fish oil
Meal 2- 2 Chicken Breast (60 grams protein), 2 cups brown rice (90-100grams of carbs) (5grams EFA)
Intra-workout- protein Shake (50grams)+Maltodextrin (50grams)
Post-workout- Veggies (as much as I can), 2 chicken breast (60grams), Low GI source carbs (Brown rice/whatever 65g carbs) +(5 grams fish oil)
Meal 5- Protein Shake (50g protein)+5g fish oil+peanut butter(16g fat, 8g protein)
Meal 6- 1 Chicken Breast  (30g protein) +some additional peanut butter

Non-Workout day- same except instead of an intra-workout shake with maltodextrin, a protein shake with oatmeal or some healthy carb source. On re-feed days I will up the carbs and decrease the protein.