Basically I'm 23 years old, 86Kg and 178cm body fat roughly around 25%. I've just finished my first solid bulking cycle and I'm training and competing in power lifting. I'm more concerned over strength vs body weight then how I look, I've manged to put on 4-5kg and lost abit of fat in the process. I weighed in at my last comp at 86.2Kg, (with out attempting to cut weight) but now I want to cut down to around 78Kg by the end of February (12 weeks), because I want to be within range of 74kg with a decent sweat down. (You only get 2 hours between weigh in and lifting at a power lifting comp, so I can't sweat down 10% of body weight preferably I'd want under 5%)
I have no idea where to start, my diet before this was great fun. I just ate steak, eggs and milk at every possibly opportunity. I was averaging around the 3500 calorie mark with next to no cardio but once I got to 86-87kg my weight plateaued.
Now I'm trying to work out what I should be setting as a calorie intake, but none of the websites seem to have an option for heavy weight training. I was training 4 days a week but I'm cutting that down to 3 days a week and trying to add at least an hour of cycling 3 days a week, hopefully I can get it up to 5 times a week. Calorie king is recommending me 1800, but that seems extremely low, and they don't seem to take into account lifting days.
Any advice on what I can do to keep myself from feeling burnt out and wrecked for the entire 12 weeks? Last time I tried a similar program I ended up skipping weight sessions left and right because I didn't have the energy.
I have no idea where to start, my diet before this was great fun. I just ate steak, eggs and milk at every possibly opportunity. I was averaging around the 3500 calorie mark with next to no cardio but once I got to 86-87kg my weight plateaued.
Now I'm trying to work out what I should be setting as a calorie intake, but none of the websites seem to have an option for heavy weight training. I was training 4 days a week but I'm cutting that down to 3 days a week and trying to add at least an hour of cycling 3 days a week, hopefully I can get it up to 5 times a week. Calorie king is recommending me 1800, but that seems extremely low, and they don't seem to take into account lifting days.
Any advice on what I can do to keep myself from feeling burnt out and wrecked for the entire 12 weeks? Last time I tried a similar program I ended up skipping weight sessions left and right because I didn't have the energy.