Okay so I'm now at around 175@15-18%bf and have decided that it now is the time to get back to consistant diet. In the past I've seen the best results (minimal fat gain) from a 4000kcal 35P/35C/30F macro diet and so I'll be using the same macros, alternating calorie intake for ON and OFF days.
The top lines of calorie intake and macros below are what I initially was aiming for and the bottom line of each days diet is approximately what I've ended up with (macro and calorie information taken from NutritionData's Nutrition Facts Calorie Counter so there is some 'wiggle' space on the numbers).
ON - ~4000kcal-35C-35P-30F - - 1400C/1400P/1200F - - 350gP/350gC/130gF
Break- 48gP/58gC/34gF – 6 Whole Eggs, 4 slices of Bread, 750ml Water
Pre- 30gP/20gC/50gF – 100g Unsalted Peanuts, 750ml Water
Workout – 2000ml Water
Post- 76gP/127gC/6gF – 100g Oats, 200ml Skim Milk, 60g Dextrose, 60g Whey
Mid- 58gP/0gC/16gF - 200g Tuna, 750ml Water
Dinner- 64gP/52gC/6gF – 200g Chicken, 200g Rice, 750ml Water
Mid- 58gP/0gC/16gF – 200g Tuna, 750ml Water
Supper- 76gP/67gC/6gF – 100g Oats, 200ml Skim Milk, 60g Casein, 750ml Water
=316gP/324gC/134F=3766kcal+200kcal (milk) = 3966kcal
OFF - ~3000kcal-35C/35P/30F - - 1050C/1050P/900F - - 262.5gP/262.5gC/100gF
Break- 48gP/58gC/34gF – 6 Whole Eggs, 4 slices of Bread, 1000ml Water
Lunch- 64gP/52gC/21gF – 200g Chicken, 200g Rice, 1tbsp oil, 1000ml Water
Dinner- 70gP/62gC/33gF – 200g Tuna, 200g Pasta, 1tbsp oil, 1000ml Water
Supper- 76gP/67gC/6gF – 100g Oats, 200ml Skim Milk, 60g Casein, 1000ml Water
=258gP/239gC/94gF=2834kcal+100kcal (milk) = 2934kcal
TBH I think it's a good diet plan, it's something I can easily stick to and I'm not likely to feel hungry whilst using it nor do I think I'll be bloated. The main thing I'm unsure of though is the post-workout meal, is it best to be taking oats with the dextrose or should I stick to dextrose only? And is there anything majorly wrong with the diet that I haven't realised?