BOBO this is the diet I am using on training days to cut atm
6am 1 cup oats 30g whey + 2 table spoon flax seeds (40g prot, 55 carbs, 7 fat)
8am PWO shake 50grams whey, 40 grams carbs (20 dex, 20 malo, drink half at 8am, other half at 8:30am)
9am 1 cup of oats + chicken breast (40g prot, 50 carbs, 7 fat)
10am 1 cup of oats + 2 cans tuna (40g prot, 50 carbs, 5 fat)
11 am chickenbreast + 1/2 cup oats + 3 fish oil capsules (40g prot, 25 carbs, 8 fat)
1:30pm veal + 1/2 cup oats + 3 fish oil capsules (35g prot, 25 carbs, 10 fat)
4:00pm chickenbreast + vege (35 prot, 5 carbs, 5 fat)
7:00pm Proteinshake + egg (35 prot, 5 fat)
10:00pm Cottage cheese + whey + 2 fish oil caps (40 prot, 4 fat)
250g carbs, 355 prot, 51 fat
Basically this stays the same but 2 days of the week I reduce the carbs to 200 and the other three are at 100 or so. I do HIT cardio on two of the 100 carb days eating all carbs for that day before and after the session.
200 pounds 11%bf, Any suggestions?