Help with my diet ! Please share your wisdom with me :)

[jmanhill]

Alright,

I have been on a diet for 13 weeks. Started at 238.5 lbs (~22% body fat) and am now at 220 (~15% body fat). My eating is fairly clean and I do 1 cheat day every Sunday. The diet is good. High protein, moderate to low carbs depending on the day (yes, I'm carb cycling) and I am not taking hardly any supplements other then Metamucil, protein powder and caffeine.
Here is my training overview:
Cardio 30 minutes (20 @ a LISS pace and 10 @ a HIIT pace) 2 days a week.
Weight training 4x a week (2 upper body days, 2 lower)
-I weight train on a high volume/low volume cycle. SO every 5 weeks, I am switching my weights up to preserve mass.
High Volume Low weight weeks 1-5, Low volume High weight weeks 6-10 etc.

Now my questions to you all are:

(1) Is there anyway for me to accelerate my fat loss? Supplements? Training protocols? Oh, right, and I do not want to reduce my caloric intake anymore. I'm already ~750 under maintenance.

(2) What have you all found to work best when you are 3 months into a diet? Should I bulk up to restore my metabolism? Or should I stay true to my goal? Which is to reach less than 10% body fat.

Please just throw your advice out there. I would love to hear it and believe that we could all benefit from sharing our ideas.

-JMAN

 

[Prowl]

Just curious I almost have the same stats as you, what does your macro breakdown carb cycling look like being in a deficit? ?

 

[jmanhill]

@ Prowl

Its roughly 250 g of protein, 200 g of carbs, 50 g of fats on mid days. Then I'll lower it to 100g of carbs on low days and pick up the difference in fats/proteins. As well as on the high days, I will have 300 g of carbs and split the difference with a reduction in fats or protein.

The cycle looks like this :
M T W Th F Sa Su
Mid Mid Low Hi Low Low Cheat
I shoot to train weights on the Mid to High carb days and do cardio on the Low ones

 

[jmanhill]

Oh, and my total caloric intake is roughly 2500 kcal daily except on cheat days where I'll get ~ 3500 in. On these days I eat pretty good. Steak, chicken, potatoes and veggies etc. but don't feel guilty indulging in a few slices of peanut butter pie or a nice brunch buffet.

 

[Prowl]

Oops double post

 

[Prowl]

Those numbers look good for my stats as well, thanks.

 

[jmanhill]

Any advice from you other fellas?

I'm thinking about using Alpha GPC before my workouts and a zinc/magnesium combo before bed .. both to boost daily HGH production. An increase in HGH levels does mean more fat loss, right?