i started out about 11 weeks ago, very moderate, at that time i ate around 500-600 g of carbohydrates a day. the first week i lowered them 100 g to around 400. the next week to 350 and then 300 and as we speak im at about 120-150 g of carbs a day. it varies, on off days i might take in just 90-100, however on leg day and back day i might go for 180 or even higher, i find it shocks my metabolism and helps me get through my workouts easier. fat intake is also pretty low, i take in about 20 g from omega 3 and then 2 egg yolks, which leaves me with about 40 g of fat.
meals are something like this:
first thing in the morning i take in my supplements, BCAA, multivitamin, extra vitamin c, arginine. i then eat breakfast:
meal one: 50 g of oatmeal with cinnamon and raisins+ 50 g of whey protein in water.
meal two: 150 g of chicken with broccoli
meal three: same as two+ omega 3
meal 4(two hours before workout) 50 g of oatmeal with cinnamon+ 150 g of chicken or 150 g of red meat.
preworkout: 25 g of whey protein in water+ one scoop of horsepower+ 2 bcaa capsules.
immediately postworkout: 50 g of whey protein in water+ one scoop of horsepower+ one tablespoon of sugar+ 2 bcaa capsules
meal 5(one hour after workout) 50 g of oatmeal+ 6 egg whites + 2 yolks
one hour later i take 3 ZMA capsules
meal 6: 150 g of cottage cheese+ 25 g of whey protein in water
im doing cardio 5-6 times a week atm, i do it immediately after weight training, 40 minutes of walking on an incline treadmill. before cardio i take in two bcaa capsules. weekends are off, but i sometimes walk for 40 minutes on either saturday or sunday depending on how i feel.
sometimes ill add in an extra serving of cottage cheese during the day to bring my total protein up even more. on average i take in atleast 300 g a day.
saturday or sunday is cheating day, i allow myself to drop my protein alittle, and substitute it for carbs. on cheating days i will often have bread for breakfast, and dinner will be whatever i like, like pizza, hamburgers, lasagne whatever i feel like+ my favourite cheat food, chocolate icecream:methman: often cheating day takes alittle off and i end up having 400-500 g of carbs, but so far it hasnt done anything other than work well for me.i feel more energized for the beginning of the week cause my glycogen stores are refilled and i think it shocks my body.