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I've decided to post my diet plan..currenty at 190lbs, bf at about 10%, definitely not more..vascular on entire body, vains poping out, only problem is lower chest and lower stomach. But as mentioned above, I know it's pretty much water, so think my estro is still not down there when I would wan't it to be.
So, few weeks ago was on kind of tkd/ckd diet for about a month and looked like this:
1. 3whole omega3 eggs, 3egg whites, 3g omega3
2. 5oz chicken breast, large portion of veggies, 2tbsp olive oil
3. 5oz chicken breast, some veggies, 60g oats(about 40g of carbs), 3g omega3
...workout (at about 5 pm)
4. PWO: whey+maltodextrin (40g of protein + 20g of carbs)
5. 5oz chicken breast, large portion of veggies, 3tbsp of PB (20g fat)
6. 150g of tuna with large portion of veggies, 2tbsp olive oil OR salmond/slender catfish with large portion of veggies, 3g omega3
Total calories consumed: 2000
Carbs: 60g
Protein: 200g
Fat: 110g
Two weeks ago I switched to carb cycling and meal plan looks like:
1. whey(40g of protein), oats, 3g omega3
2. 6oz chicken breast, large portion of veggies, 1tbsp olive oil
3. 6oz lean beef, some veggies, oats(about 40g of carbs), 3g omega3
...workout (at about 5 pm)
4. PWO: whey+maltodextrin (40g of protein + maltodextrin)
5. 6oz chicken breast, spelt/brown rice, some veggies, 3g omega3
6. 150g/salmond/slender catfish with large portion of veggies, 1tbsp olive oil
- HIGH carb day:
1. 100g of oats (about 60g carbs)
3. 100g of oats (about 60g carbs)
PWO: 40g carbs
5. 100g of spelt/brown rice (about 60-70g carbs)
Total calories consumed: 2300
Carbs: 220g
Protein: 250g
Fat: 40g
- MID carb day:
1. 60g of oats (about 40g carbs)
3. 60g of oats (about 40g carbs)
PWO: 30g carbs
5. 60g of spelt/brown rice (about 40g carbs)
Total calories consumed: 2000
Carbs: 150g
Protein: 250g
Fat: 40g
- LOW carb day: (no training)
1. 80g of oats (about 60g carbs)
- in other two carb meals it's fat instead of carbs
Total calories consumed: 1900
Carbs: 60g
Protein: 250g
Fat: 60g
Now, I obviously feel much better, energized and fullnes back, but especially on high carb days I bloat pretty much I know it's water cause it changes due to carb consumtion on that day. Yesterday I did legs, had high carb day and bloated like hell. My nips got very puffy again and the lump on right one was agrivated more then usual. I'm eating clean, been on letro and I as I already mentioned above, my estro obviously still isn't down where it should be, but it's definitely better then it was due to rebound after pct.
Any advice on diet? Should I maybe drop carbs more and center them just around workout?
Maybe drop cycling even and stick to just pre and post workout carbs?
I do cardio 3-4 times a week, steady peace after workout, 20mins..I'm thinking doing it maybe 3-4 times at 45-60mins? Should maybe do it on seperate day from workout?
Thanx
So, few weeks ago was on kind of tkd/ckd diet for about a month and looked like this:
1. 3whole omega3 eggs, 3egg whites, 3g omega3
2. 5oz chicken breast, large portion of veggies, 2tbsp olive oil
3. 5oz chicken breast, some veggies, 60g oats(about 40g of carbs), 3g omega3
...workout (at about 5 pm)
4. PWO: whey+maltodextrin (40g of protein + 20g of carbs)
5. 5oz chicken breast, large portion of veggies, 3tbsp of PB (20g fat)
6. 150g of tuna with large portion of veggies, 2tbsp olive oil OR salmond/slender catfish with large portion of veggies, 3g omega3
Total calories consumed: 2000
Carbs: 60g
Protein: 200g
Fat: 110g
Two weeks ago I switched to carb cycling and meal plan looks like:
1. whey(40g of protein), oats, 3g omega3
2. 6oz chicken breast, large portion of veggies, 1tbsp olive oil
3. 6oz lean beef, some veggies, oats(about 40g of carbs), 3g omega3
...workout (at about 5 pm)
4. PWO: whey+maltodextrin (40g of protein + maltodextrin)
5. 6oz chicken breast, spelt/brown rice, some veggies, 3g omega3
6. 150g/salmond/slender catfish with large portion of veggies, 1tbsp olive oil
- HIGH carb day:
1. 100g of oats (about 60g carbs)
3. 100g of oats (about 60g carbs)
PWO: 40g carbs
5. 100g of spelt/brown rice (about 60-70g carbs)
Total calories consumed: 2300
Carbs: 220g
Protein: 250g
Fat: 40g
- MID carb day:
1. 60g of oats (about 40g carbs)
3. 60g of oats (about 40g carbs)
PWO: 30g carbs
5. 60g of spelt/brown rice (about 40g carbs)
Total calories consumed: 2000
Carbs: 150g
Protein: 250g
Fat: 40g
- LOW carb day: (no training)
1. 80g of oats (about 60g carbs)
- in other two carb meals it's fat instead of carbs
Total calories consumed: 1900
Carbs: 60g
Protein: 250g
Fat: 60g
Now, I obviously feel much better, energized and fullnes back, but especially on high carb days I bloat pretty much I know it's water cause it changes due to carb consumtion on that day. Yesterday I did legs, had high carb day and bloated like hell. My nips got very puffy again and the lump on right one was agrivated more then usual. I'm eating clean, been on letro and I as I already mentioned above, my estro obviously still isn't down where it should be, but it's definitely better then it was due to rebound after pct.
Any advice on diet? Should I maybe drop carbs more and center them just around workout?
Maybe drop cycling even and stick to just pre and post workout carbs?
I do cardio 3-4 times a week, steady peace after workout, 20mins..I'm thinking doing it maybe 3-4 times at 45-60mins? Should maybe do it on seperate day from workout?
Thanx
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