Help me with my body recomposition plan
Hey y'all! I am working on a body recomposition plan and have a couple of questions.
I am 24M 6'3" 188.4lbs and have 30.5% body fat meaning I have 131lbs of lean/skeletal mass(this was from a DEXA scan). I have not worked out in any way for about 1.5 years (no weights, no cardio). I work a desk job so work related exercise, as well as eating like crap over that time period. I do not drink, or smoke.
My goal is to lose 20lbs of fat and gain 5lbs of lean mass. More fat loss is welcome, and more lean mass gain is as well. My goal timeframe is within 4 months (I will be getting another DEXA every 2 months)
My plan is as follows:
- 8 hours of sleep per night
- 72+floz of water per day (cutting out all other drinks for the period)
- Stronglifts 5x5 (I know generally where my 5rm are, but I would rather start from the bar and focus on form) (estimated 300kCal/day 3x a week)
- 5k of walking/running per day (I will be running 3 days a week as far as I can and then walking the remainder up to the 5k) (estimated 300kCal/day burned)
- I am also am taking a 1 hour dance class (Melbourne Shuffle) once a week on a non lifting day (estimated 200kCal burned)
- 5g of creatine per day. (makes the +5lbs of lean mass easier to reach)
- 1700kCal max per day with focusing on .7g of protein per lb of weight. (Online calculators said a sedentary person with my stats burns 2000kCal per day)
I want to stick to the diet portion for 2-4 months (about 12-24lbs of fat loss at 1.5lbs per week) and then slowly increase my caloric intake towards maintenance (increasing intake by 200kCal per month until maintenance).
My questions are:
- Will the calorie deficit combined with muscle stimulus result in fat loss without much muscle loss?
- Will returning the diet to a maintenance level without lowering activity levels result in gaining back some/all of the fat I have lost?
- Any comments on the feasibility of this plan? (I am currently on day 3 with mild hunger, but sugar free chewing gum keeps me occupied)