I am a 22 year old female, current weight 138lbs, goal weight 120lbs. Current body fat 30%, goal body fat ~15-18%. I am entering a bikini fitness competition in July, so I have around 22 weeks left. I have been weightlifting for over 2 years so have quite well-developed muscles but have a lot of fat to lose. My goal is to maintain existing muscle mass, develop more mass in glutes/hamstrings/rear delts while shredding a ton of fat. My max deadlift 100kg, squat 77.5kg, bench 40kg, press 25kg. I know that I can definitely improve these numbers but have recently taken 3 months off the gym before starting prep.
I have been prepping for 2 weeks now and below is my exercise and nutrition routine. I would be grateful if anyone could critique it and suggest changes and improvements.
Daily calories: 1600 99g carb (keeping it low as I'm sensitive to carbs and feel sluggish) 159g protein 62g fat
chicken, beef, oily fish, broccoli, green beans, asparagus, green leafy veg, blueberries, cauliflower, sweet potato, quinoa, brown rice, almonds, eggs, cottage cheese, cheese, almond flour, banana, protein shake, coconut oil, butter, flaxseed oil, coconut milk, flaxseed, hempseed, chia seeds, other nuts and seeds, Greek yogurt, almond butter, peanut butter
Supplements: psyllium husk, magnesium
Eating 6x a day
I lift 5 times a week in the evenings with 1 rest day and 1 active rest day (yoga/walking/circuit class).
I do HIIT hill sprints on 3 days of my 5 days of lifting. This consists of 5min warmup and cooldown walking on an incline and 5 rounds of 30sec sprint and 1.30min walking. Aiming to increase this to 10 rounds as my fitness increases.
Monday - Back. Deadlifts, rows, one arm DB rows, lat pulldowns, standing cable lat pressdown + hill sprints
Tuesday - Quads and glutes. Squats, leg press, walking lunges, bulgarian split squats. Abs. Hanging leg raises, mason twists, cable crunches, plank.
Wednesday - Shoulders and arms. Standing barbell shoulder press, bicep curl Arnold press, delt flys, front raises, lateral raises, hammer curl, chinups, rope pulldowns, bent over tricep kickback, dips. Followed by hill sprints
Thursday - chest and abs. Bench press, incline fly, pressups. Hanging leg raises, mason twists, cable crunches, plank.
Friday - hamstrings and glutes. Romanian deadlifts, hip extensions, glute bridges, good mornings, cable kickbacks + hill sprints
Saturday - active recovery
Sunday - rest
I do 4 sets with 10-12 reps with around 60s rest in between.
I need to get more sleep, currently average 7:20h a night. I have a desk job from 9am - 6pm but I walk 20min each way to work.
So far I have lost around 4lbs but this is probably just from increasing my water intake to ~4litres a day.
What do you think? Is this a reasonable regimen?