would like some feed back on my current diet and training while cutting/recomping
My typical diet on a trainin day is
45g protein from whey, 30g carbs from oatmeal, 1 orange, 1CLA, 1 fishoil
total:50g pro.,50g carbs, 5g fat
omelete consisting of 3 whole eggs, 3 whites, tomatoe, spinach, peas. Two fishoils and a multi
total: 35-40g pro.,about 10g carbs, 18g. fat
4 slices ezekiel bread, 6oz. chicken breast, peas, cla, multi
total:50g pro., 75g carbs, 6g fat
Intra workout: 2 1 1 recovery 35g carbs, 17g protein, with some added BCAA's
2:30-about 1/2 hour after workout
Cup of oats, 2 scoops isolate, cup of blueberris, 1 cla
total: 50g pro., 75g carbs, 6g fat
bison, green beans, muchrooms, 15 almonds
total: 40g prot.,15g carbs, 21 g fat
pork tenderloin, spinach, cucumber, lettuce salad with apple cider vinegar and olive oil
total: 35g pro., 10g carbs, 20g fat
10:00pm-45min before bed
1/2 cup of greek yogurt, 2tbls almond butter, 1 scoop pro complex
total:45g pro., 10g carbs, 16g fat
My total macros for the day usually come out to 300g pro, 275g carbs, and 95 g of fat. Im currently 3 weeks in and seeing sum decent results in abs but arms are not looking more cut. Im currently around 13% bf and want about 9 or 8%. Im slowy taking away 30-40g of carbs each week until i get down to 160 on workout days and will cycle them. will one high day at 350g, 2 days at 200g, 2 days at 160g and 2 days at 70(off days).
Im currently 5"8 194 and dont really want to cut weight too much. Im following layne nortons power/hypertrophy split, or at least the idea of it. An example of one of my hypertrophy days is chest and arms:
Incline DB-3x8, flat fly 2x10, cable flys 3x12
then I superset bis and tris doing:
db curls 2x10/close grip bench 2x10
lying rope curl 2x12/overhead cable ext 2x12
concentration curl 2x12/rope ext 2x12
And i finish off the workout with a superset of dips and hammer both till failure. All of my sets are till muscular failure.
Training 5 days a week and do HIIT on monday after upper power and a complex on tuesday after lower power.
let me know what u guys think about the diet and the example of the training. Oh and ive been working out for about 2 years.