Quick noes of the conversation.
There are three ways to go from now.
1. Get even leaner
2. Start growing conservatively
3. Pendulum swing - start rapid mass gain
Corey's recommendation is to get as lean as would ever want to be and then maintain it for a little while. It makes perfect set to me, as this approach will establish the new set point for leanness and low fat levels will be easier to maintain during growth.
Time frame for the next step - 8 weeks max.
The plan:
1. Add intensive fat loss days. Currently it is two lifting days (2200-2400 cal), three moderate loss days (1400-1700 cal) and two intensive days (700-1400 cal). Every week I have to add one intense fat loss day. By the end of the period I will have roughly 5 intense fat loss days.
2. Reduce calories on intensive fat loss days to 700-1000.
The idea, as before, is to lose fat without losing much muscle.
I may increase calories on lifting days to help preserve muscle. Should also have couple of rest days - I understand rest from both training and fat loss.
Once again, the goal from now is to lose a bit more fat AND get used to maintaining the leanness, to establish the new set-point for the body. After that - confirm the results with DEXA. The latter in not absolutely necessary, and extra 2% of fat loss should be reflected in 2 - 2.5 cm reduction in waist size.
I mentioned to Corey that I have been following training template different to what he recommended. In stead of 3 x 5, 1 x 10 I was doing sets of ten. It doesn't seem to be a problem, as long as the weight lifted gradually trickles up. After a while the progress may stall, then it will be the time to switch to sets of 5 - not necessarily very heavy.
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