Leg day and current diet

Trained legs at Strength Beyond in Kalamazoo.  I'm currently in the process of leaning out after seeing recent vacation photos of just how fat I am.

LEGS:
Lying leg curls:
6x10

Leg press:
Feet normal:
4x15

Feet high and wide:
3x15

Seated Leg Curls:
2x15
Drop set:
1x10x10x10

Squats:
8x8 (in less than 10 minutes)

Stiff Leg Deadlifts:
3x15

Leg Extensions:
2x20
Drop set:
1x20x10

This was probably the most sore I've been after a leg workout in quite a while.  This is the second workout in a row where I have done 8x8 on squats, and I've been brutally sore both times.  I'm dealing with some major hip pain right now so I'm trying to find ways to keep intensity up without going too heavy....so what I've been doing is picking a relatively light weight (315lb is plenty) and trying to get 8 sets of 8 on squats in less than 10 minutes.
The first 4 sets or so are a breeze....but then the next 2 are pretty rough....and finally the last 2 sets are fucking BRUTAL

 

My family went on vacation a few weeks ago and seeing the pictures of me at the beach made me realize just how far out of bodybuilding condition I'm in....so I decided to diet down.   I don't know if a show is in the works, but I am planning on dieting down pretty lean.  It's been way too long since I was in contest-like condition and I think I'd like to be there at least one more time before I accept a life of fatness.  So, here's what I'm doing currently with my diet

 

HIgh carb days:
I'm actually having two of them each week--on Mondays and Fridays.  I'm also having a mild cheat meal at the end of each of them (mostly just a normal dinner with the family at this point)
I'm getting about 6oz of meat in per meal and my carbs are around 600-700g on Mondays and around 800-1000g on Fridays.

The rest of the week are all med/low days.
I'm taking in 8oz of meat in each of 6 meals and I'm taking in about 50g of carbs in each of 6 meals on days I train, with 50g of carbs in the first 3-4 meals on days I don't train.

I'll stick with this for about a month or so...at that point I'm hoping to start looking a bit leaner...at least lean enough where I'll start feeling motivated to really start pushing the diet.

For cardio I'm currently doing:
20 min 4x a week of HIIT cardio post workout

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