My goal is to use the gym to get in shape for mountaineering and rock climbing on my vacations. I don't have access to rock walls or mountains so I try and use what I have: a gym, and running routes. I also enjoy running, and the added benefits of a better cardiovascular system, so I want to fit that into my fitness plan as well.
I have lost about 7 kilos in the past three or so months through just general getting in shape. This has included its fair share of strict dieting, as well as weeks of beer drinking (vacations). I currently have some muscle definition but I definitely also still have a layer of fat. I weigh 78 kilos and am 177.5 cm, and I can't see my abs.
Diet: I eat oatmeal with milk and banana and peanut butter for breakfast. I have a hard boiled egg at 10 am. For lunch I eat leafy greens, lentils or flaxseed or peanut butter, occasionally sweet potato, and an apple. For a snack I have nonfat yogurt and some sunflower seeds before I go to the gym. For dinner I have more green vegetables, tomatoes, cucumbers, and 2-3 eggs. I live in Thailand so protein supplements are very expensive and I don't enjoy eating low quality protein (chicken breast) from grocery stores. My protein is low, but I don't want to be putting on a lot of muscle weight so I don't see it as a major concern.
Training: I do 8-9 exercises with 3 sets of 10 reps. I have switched between single muscle splits and full body routines - this is a major point where I want suggestions. I do this 3-4 days a week. The other 3 are spent running (6 miles) in about an hour, sometimes longer if I am tired. On my cardio days I also work on pullups and body weight core routines. Occasionally (maybe 1-2 a week) I do HIIT cardio on a treadmill. I also have a problem with hip and ankle flexibility so i regularly stretch.
I am looking to improve my relative strength, and get lean. I want to lose my last layer of fat in the next 12 weeks, while improving/maintaining strength. For strength I am most interested in improving core, pull, and grip strength. I do a pullup regimen of 5 sets every other day with 4 sets of 50% of MR and one set of 80% MR (I can do approximately 10 open hand pullups right now, but I really want this to improve). I want to know if it is bad to do long cardio 2-3 times a week - will this cause muscle degradation? Also what is the best split for lifting? How should my strength training and cardio be mixed together? Do I truly need 2 times my body weight in proteins? This just seems unrealistically high, broscience.
Sorry for the length - any suggestions about how to better present my stats would be appreciated.