Damn! 3,000 cals are really low, especially for a guy you're size. I'm at roughly 4,000 - 4,100 cals per day, and am dropping weight like it's going out of style lol. Now, this is the same total I used to break myself into the diet itself as well during the startup phase.
Now, you didn't go a full 12 days before the carbup day. In my case, that's what I did so I was able to hit that switch faster. You're going to need to stick with the higher calories (16-18 x bodyweight) for around three to four weeks before you're good to go. That's what I would do if I were you just to be on the safe side.
What's different for me is the incorperation of a few bulk fat burning compounds, low intensity cardio 5-6 days a week upon waking up, and increasing the fish oil.. Viola.
Trying to preserve muscle mass is of course the priority, so leave that to heavy lifting and still maintaining an abundance of calories (especially protein), and let green tea, forskolin, and cardio take the fat off.
What's been great for me is the 3 way DC split with higher ranged RP's. It only takes me around 30 minutes to complete 3 exercises. So that allows me to get into the gym a lot earlier w/ my BCAA cocktail and hit up 30 minutes of low intensity cardio BEFORE lifting. This is my first time ever doing it this way, and when I break a light sweat from the walking, I head downstairs and I'm already fully warmed up. I need less warmup sets, and my intensity is MUCH higher because of it.
Off days I'm looking at more like 45 minutes when I wake up. Zero HIIT for me.
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