fat loss experts please
I am trying to loss some fat (about 5-8%) and want to pick your brain on how I am going about it. Up until the last five years or so I've been very skinny- graduated HS @ 6'2" and 135lbs (holy cow- ectomorph!), now I'm 38, 6'3" and 215lbs @ 18% body fat (gut & bitch tits). I have been lifting regularly for 2.5 years, off and on prior to that since 1989. I can add/lose muscle, but the fat seems to just add.
I want to loss fat & conserve as much muscle as possible- I seem to catabolise muscle very easily, especially w/high heart rate exercise like running and BJJ. Here is what I have started doing to address the fat:
Lifting- 3x per week- mostly building type of lifts- squats, deadlifts, clean & press, bench, pull-ups/chin-ups...etc- very little isolating types. Most days consist of 15 total sets, reps 5 (heavy days) to 12 (light days).
Cardio- 6x per week. On days I lift I do 30 minutes low heart rate (120-130 bpm) prior to lifting. On non-lifting days I vary between doing 60 minutes low heart rate (120-130 bpm) or 12-15 minutes super intense interval training.
Diet- eat 5-6 times per day, approx 3000 callories, protien intake 150-200g, watching simple carbs, pretty liberal with the fats (meats, nuts, flax/fish oil).
About a gallon of water. Too much salt!
Main problem here is I'm on the road 3-4 days/wk (shitty fast food tremptations).
My sleep patterns can also be pretty screwed up as well- varies between portions of 1st, 2nd and 3rd shift through the week, every week.