1) If you're serious about fat loss, I'd first examine how hard using bands are on your body (accomodating resistance). Get rid of them.
2) You cannot serve two masters. You're not going to be gaining a lot of strength on a deficit. No two ways about it. If you love speed work, keep it. But what I'd like to see is HEAVY LIFTING. That's the only surefire way to maintain your muscle mass. I would consider doing a workup at the tail end of your speed sets. So bench would be 8 sets of 3's w/ 45%, then ramp up to around 80%. Box squats around 5 sets, then ramp up to a heavy double. Of course this would only be applicable if you're hitting the gym 3 days a week and rotating two ME, two DE days.
3) Lots of volume there as well. If you can recover from it, then by all means. I personally love the Wendler Triumvirate mentality of doing the main exercises, then pick two supplementals that hammer your weaknesses done deal.
Ex.
Quote:
Aug 11th – Max effort lower
Platform deadlifts: work up to a heavy triple
Box squat w/ bands: work up to heavy triple
Front Squat: 3x8
BB Lunges: 2x12
Pullups: 3x15
Leg raises: 3x12
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ME lift - Either squat or pull
Supplemental - Gluteham Raise 3-5 sets
Supplemental - Leg Raises 3-5 sets w/ a DB between your feet.
GPP - Sled drag or Prowler Push (You can get either from my friend Scott who owns Strength & Power over at ironaddicts custom built).
Shouldn't take you more than 30 minutes to get through the gym stuff, heavy slag weight, then hit the GPP.
Kinda seems as though you read through the Westside articles, saw a ton of good stuff, then put it all into a training day. You must remember the GOAL you have. You're not trying to gain muscle.
You're trying to keep calories as high as possible while keeping the intensity as high as you can handle. By keeping calories high, you're going to rely on CARDIO to create your deficit. That's the number one key to maintaining strength and muscle mass while working on fat loss. I'd rather see someone add in cardio, then increase duration throughout the week BEFORE lowering cals.
4) Carbs - I've been dropping bodyfat like it's hot and I'm getting away with 250 grams on training days. Guess how I do it? It's all about WHEN you're getting those carbs. I wake up and lift, so I put a 1/4 gallon of water w/ 2-3 scoops waxy maize, 10 scoops BCAA's and consume it before I workout, during, and finish it by the time I'm done working with the foam roller postworkout. I'll post a lot of studies by Alan Aragon regarding the importance of CHO + Aminos vs. just aminos alone. Afterwards, a whole food meal 30 minutes later - Something as simple as 1-2 sweet potatoes (or yams), your choice of lean meat, and a good deal of greens. From there I'm back on my schedule of lean meat, healthy fats (avocado, EVOO, canola oil, almond butter, ect), and tons of greens (broccoli, green beans, spinnach, ect).