Hey there,

My stats are:
Age: 26
Height: 6'2", or 188 cm
Weight: about 180 lbs, or 82 kg

I would estimate my body fat to be about 20 %, with most of the fat stored around the mid-section and chest area. Obviously I am looking to gain lean mass and loose fat; patiently drop the "skinny-fat" look.

I plan to start the Total Body Training plan (by Chad Waterbury) in a few days (i.e. full-body, compound workouts 3 times a week), doing both HIIT cardio and ab workouts on two of the off days (leaving 2 days for resting). Does this sound like a good idea, or should I limit myself to only one cardio session per week?

I have created a diet that I think is fairly clean, concentrating on carbs like oatmeal, brown rice, fruit (and veggies), some whole-wheat bread, with protein coming from chicken breasts, salmon, lean meat, cottage cheese and protein powder (whey). For fat I plan to eat dry-roasted peanuts, almonds, cashew nuts, etc. I have also purchased a multi-vitamin. I am aiming for a 40/40/20 or 45/35/20 carb/protein/fat split.

My second (and main) question is: how many calories should I consume? I was thinking of starting out at about 2500 each day, although I suspect you will tell me to go higher than that. Considering my current lean mass is not too impressive, I am unsure about how reliable the numbers I get from the sticky-guide on nutrition are. I am not really into the idea of "bulking up" first, which would increase my fat percentage even more, and then cutting down. Instead I am hoping to gradually, over time, increase my lean mass and hopefully shed the excessive fat as I go along. Is this realistic? Should I up the calories?

Thanks.

I think 2500 is too much. You want to be closer to 2000.

Workout-wise, I would suggest doing 2 sessions rather than 1. Even better, do 3 sessions if you can keep to it :)

I think your 2500 is good, seeing as though you BMR including activity is 3000 ish. Start high, and then drop calories if you need to.

Workout schedule looks fine :)

As far as cardio goes, its a personal thing. Its a bit like marmite, you love it or hate it :) Good physiques can be built with or without it. Some people like to do it for sports, or even because they enjoy it. You decide on that one, but for now, I would limit it to off days :)

Good luck :D

I think your 2500 is good, seeing as though you BMR including activity is 3000 ish. Start high, and then drop calories if you need to.

Workout schedule looks fine :)

As far as cardio goes, its a personal thing. Its a bit like marmite, you love it or hate it :) Good physiques can be built with or without it. Some people like to do it for sports, or even because they enjoy it. You decide on that one, but for now, I would limit it to off days :)

Good luck :D

Agreed.

I agree with the 2500 or so calories, at least to start with. You may just be fine even at maintenance and work on a slow recomposition. Your weight per se isn't bad, it is just the fact you are saying you've got a higher BF% (and thus a lower amount of lean mass).

If you do want to specifically cut, and you go 3 weeks or so at 2500 and see no good results in the mirror, start lowering your calories a couple hundred per day ever 2 weeks until you see the progress you want.

Cool, thanks guys.

I think 2500 is too much. You want to be closer to 2000.
I disagree.

I think your 2500 is good, seeing as though you BMR including activity is 3000 ish. Start high, and then drop calories if you need to.
I agree.