One question at a time:

A deficit of 250 calories per day is fine to lose fat while preserving muscle. That's what I did, and I lost 20# in six months. Not fast, but it was 10% of my pre-MFP weight, and I've been able to keep it off for more than 6 months since. Just keep the protein high: at a BW of 151 with I'm guessing maybe 15-18% BF, that gives a lean body mass of ~125#, so that should be the minimum number of grams protein per day. Increase intake from there as you see fit, especially on training days. (Some people will recommend a floor of 151, but let's start with 125 until you're used to eating that much.)

For weight training advice, the first thing I notice is a heavy reliance upon the smith machine. It's adequate for learning to lift when never having lifted before, or for recovery from injury. But for someone who's been lifting for a year or so, you should be using almost exclusively free weights. You'll need to reduce the weight about 10% at first to get used to having to stabilize the weight safely without the assistance of guide rails, but you'll find your strength will rapidly increase to far beyond your smith numbers in short order.

I'm assuming you used spaces to represent breaks between supersets? If not, with a year of training under your belt you should consider adding supersets to your routine. It saves time, and depending on the type of superset used has numerous other benefits. For example, by supersetting a dumbbell bench press with a dumbbell fly, you can thoroughly exhaust the chest muscle more than doing one at a time, leading to bigger growth. You'll need to lower the weights slightly with this type. Another alternative is to work the opposite muscle (back-chest, bi-tri, quad-ham) one after the other; this creates a synergistic effect where each is actually a mite stronger than otherwise, allowing for use of heavier weights and more strength. The third type is to work a completely different body part (squats and pullups) to allow more thorough recovery of the worked muscle between sets.

Doing 3 sets of 8-12 is pretty standard for trying to increase muscle, but if we're starting to look at a food deficit then you won't be increasing muscle size without the extra calories. I suggest switching your primary lift of the day back to sets of 3-5 to increase strength, which is completely possible while slimming down. (When I lost 20# of BW I added 30# each to squat and bench.) You can keep the others at sets of 8-12, and maybe even choose one move as a finisher to increase to sets of 12-15 to pump lots of blood through your worked area, such as flies for chest, leg extensions & curls, lat pulldowns for back, and lateral raises for shoulders.

For variety, you can try doing a push-pull-legs split for a couple weeks, just to shake things up and make your body guess what's happening, before returning to what you're doing. But ultimately, if you like your routine, like the body results you're getting from it, and have been improving your numbers, there's no reason why you can't stay with what you're doing. If it ain't broke, don't need to fix it unless you want to.

anask4 wrote: »

SideSteel wrote: »

Does your gym have a regular squat rack and barbells (non smith machine)?

Do you have any strength goals in addition to physique oriented goals or do you primarily care about physique?

I go to planet fitness and unfortunately it does not have a squat rack. They have barbells but the heaviest is 60 lbs.
I dont have specific strength goals (yet) but I would definitely say I need and want to get stronger (as well as bigger when I am lean enough).

How heavy do the dumbbells go?

PF definitely has fixed-weight BBs. I think their DBs typically go higher, actually. 65-75lbs if I remember (I did a tour of one when I was looking for a new gym).

Accurate reinactment of me while getting the tour:

Well, the good news is you don't HAVE to have heavier weights to increase strength. It helps, but I remember when my squat max was 315. For a good 3 months I never went above 225, but did a lot of reps. When I went back to going heavy, I discovered my best was no longer 315, but 365.

Regarding the calorie deficit, what has your weight been doing recently? Have you been maintaining or losing?

anask4 wrote: »

Sarauk2sf wrote: »

Regarding the calorie deficit, what has your weight been doing recently? Have you been maintaining or losing?

I ate at a surplus for about 4-6 weeks (250-500 cal above maintenance) and started eating at a 250-300 cal deficit last week. So to answer your question, until last week my weight was slowly increasing

It really depends on how your deficit impacts performance and adherence and general lifestyle preferences, but from a physiological reason, I can see no reason why you cannot have a slightly larger deficit if you want. 250 cals a week is fine also however.