Transitioning Workout and Diet (Advice Wanted!)

[PickMe69]

Current Stats: 6'2" 193lbs (87.5kg), 10-12% BF, 21 years old
Maxes: Bench 210x4, Squat 280x5, Deadlift 375x5, Row 200x5 (recently replaced with Snatch 145x5 - still learning), Standing Barbell Press 145x5

Goal: Decrease Fat, Increase Muscle, but most importantly become as Athletic as possible (which means very balanced, fast, quick, strong, and explosive)

Currently on CKD diet (though I cheat a couple times a week at night right before bed), Bill Starr's 5x5 Mon, Wed, Fri and fasted cardio routine (see below) tues and thurs, and fasted speed routine (see below) on sat.

Cardio routine - (first thing in the morning before breakfast) Dynamic Warmups, Static Stretching, 8 cycles of HIIT (20 seconds on, 40 seconds off - spin bike), 20-30 min 8% Incline 4.0-4.2 MPH, then 3 cycles of 5 pull ups, 15 push ups, and 100 Jump Ropes.

Speed Routine - (first thing in the morning before breakfast) Dynamic Warmups, Static Stretching, Circuit Training (consists of very intense jumping/evading hurdles and cones, box jumps, hang cleans, push ups off balance ball, bear crawls through hurdles, speed ladder training, jump rope, etc.)

Supplements: Whey Protein - after workout only, Fat burner - w/ breakfast and lunch, Pre-workout (Assault) - before workout only

SO here's my thought process/problem/questions:
1. I'm starting to think I'm a little too skinny, I mean obviously I could lose a bit more fat but do you guys agree that its probably time for me to start coming off the CKD diet and bulk a bit?
2. I'm thinking about changing my routine to 4 days a week lifting (mon - legs, tues - chest/shoulder/tris, wed - back/bis, fri - full body - compound lifts only, with cardio on thurs and speed on sat), sound good?
3. Diet Macros (won't be counting them very hard, but I do plan on using a calorie counter and trying to stay pretty close) - 3800-4000 cal, 40% Protein, 30% fat, 30% Carbs, sound good?
4. I also plan on transitioning into this diet, as in finishing my current thing of fat burner pills, doing CKD for the rest of this week, then slowly adding carbs for the following couple weeks (as to not bloat up very quickly and as the increase in my calories) while decreasing saturated fats (as being on CKD I have been eating a lot of butter and fatty meats) and increasing oils, sound good?

Thanks guys!

 

[PickMe69]

None?

 

[Buildingup24]

either Finish leaning out fully and then build back up or transition into it.

Also you feel small because CKD rids body of water and glycogen. Once you go back to carbs, you'll look less lean but also fuller--like guy ur size may gain 10lbs easy of glyocgen n water.--SERIOUSLY DONT FREAK OUT WHEN THIS HAPPENS too many people start cutting again--spin wheels like crazy.

Doing HIIT cardio on an empty stomach is dumb. its muscle wasting. Eat some carbs before it.

Jumping to a 3800-4000 calorie diet is a recipe for disaster. Transition--take 2-3 weeks to do it
So if you're eating 2500cal/day atm, jump to 2800, 5 days later 3100, 5 days later 3400----Trust me, you'll appreciate doing it--idk your activity level but I'd count calories. Stay lean and build up. The "bulking" mentality is stupid IMO. Slowly add lean muscle mass. (again my opinion)

I may go routine wise-- Push-Legs-off-pull--off-fullbody--off---do your cardio on off days--do your lower intensity cardio after leg day-it'll help with recovery. Speed day on sunday. that way your legs are fresh for it. You could do sprints/HIIT after the pull workout cuz you have a day off in between pull and fullbody.

So to make that neater...

Push/light cardio if you want
Legs
Off-Low intensity cardio/hell you could jump rope and such if u want
Pull/Sprints
Off
Fullbody
Off-Speed day

You do a lot of cardio type work--any reason? sport I assume..

YOU'RE BETTER OFF WITH A TKD--Keep carbs pre-workout if you continue to try to lean up-you'll feel better/more energy with what you're currently doing.

 

[PickMe69]

either Finish leaning out fully and then build back up or transition into it.

Also you feel small because CKD rids body of water and glycogen. Once you go back to carbs, you'll look less lean but also fuller--like guy ur size may gain 10lbs easy of glyocgen n water.--SERIOUSLY DONT FREAK OUT WHEN THIS HAPPENS too many people start cutting again--spin wheels like crazy.

Doing HIIT cardio on an empty stomach is dumb. its muscle wasting. Eat some carbs before it.

Jumping to a 3800-4000 calorie diet is a recipe for disaster. Transition--take 2-3 weeks to do it
So if you're eating 2500cal/day atm, jump to 2800, 5 days later 3100, 5 days later 3400----Trust me, you'll appreciate doing it--idk your activity level but I'd count calories. Stay lean and build up. The "bulking" mentality is stupid IMO. Slowly add lean muscle mass. (again my opinion)

I may go routine wise-- Push-Legs-off-pull--off-fullbody--off---do your cardio on off days--do your lower intensity cardio after leg day-it'll help with recovery. Speed day on sunday. that way your legs are fresh for it. You could do sprints/HIIT after the pull workout cuz you have a day off in between pull and fullbody.

So to make that neater...

Push/light cardio if you want
Legs
Off-Low intensity cardio/hell you could jump rope and such if u want
Pull/Sprints
Off
Fullbody
Off-Speed day

You do a lot of cardio type work--any reason? sport I assume..

YOU'RE BETTER OFF WITH A TKD--Keep carbs pre-workout if you continue to try to lean up-you'll feel better/more energy with what you're currently doing.

Good advice!

Yah that's what I was thinking with my transition, that's more thought than I had put into it yet, but those numbers look good, so I'll stick with that.

And yah, that's what happened to me last summer. I came off my cutting diet, started to bulk, bloated WAY to quick and jumped back to cutting which didn't really do anything, then I got hurt (to answer your other question) playing rugby.

As for the push pull leg with a full body day, I like that too, and that was pretty much what I was shooting for with my listed routine I just wanted to have more rest between chest and full body because I plan on doing heavy benching on both days.

It's just iffy for me because I'm not showing all my abs yet, just the top four a little bit, but my arms and shoulders are feeling light and I'm craving bulking again! haha