I've decided to up my carbs and add them in for my first meal of the day, something I am not currently doing. I am usually sluggish during the day and feel hypo alot, most likely due to the restriction of carbs until PWO and PPWO. Here's an attempt to create a more balance diet. Feel free to critique this diet, it will be a cutting diet, however I am on a few PH's so I made an attempt to make the cal deficit about 200 cals or so. Hopefully resulting in a gain of some quality LBM. Here's the diet:
6:00am ECA/Acetyl L Carnitine/200g R-ALA
6:15am Cardio 45min
7:45am: ½ Cup Oats, 1 8oz Glass Skim Milk, 1 Banana, 10 Egg whites + 1 Whole Egg
65g Carb, 43g Protein, 4.5g Fat – 200mg R-ALA
10:15am: Whey Shake with Fat
43g Protein, 25g Fat
12:15pm: ECA/ Acetyl L Carnitine
12:45pm: Chicken Breast/ Green Veggies/ Cheese
43g Protein, 25g Fat
3:15pm: Oats/Protein Shake w/ Skim Milk
65g Carbs, 43g Protein
6:30pm: Work Out
7:45pm: PWO Shake Oats/Protein w Skim Milk
65g Carbs, 43 Protein w/ 200g R-ALA
9:00pm: PPWO meal Lean Meat w/ Low GI carb w/ Green Veggies
65g Carbs, 43 Protein
Totals: 260g Carbs, 258g Protein, 54.5g Fat = 2,562 kcal
All fats except lunch and breakfast will come from EFA’s (Flax Oil, Fish Oil, Almonds, Natty Peanut Butter)
6:00am ECA/Acetyl L Carnitine/200g R-ALA
6:15am Cardio 45min
7:45am: ½ Cup Oats, 1 8oz Glass Skim Milk, 1 Banana, 10 Egg whites + 1 Whole Egg
65g Carb, 43g Protein, 4.5g Fat – 200mg R-ALA
10:15am: Whey Shake with Fat
43g Protein, 25g Fat
12:15pm: ECA/ Acetyl L Carnitine
12:45pm: Chicken Breast/ Green Veggies/ Cheese
43g Protein, 25g Fat
3:15pm: Oats/Protein Shake w/ Skim Milk
65g Carbs, 43g Protein
6:30pm: Work Out
7:45pm: PWO Shake Oats/Protein w Skim Milk
65g Carbs, 43 Protein w/ 200g R-ALA
9:00pm: PPWO meal Lean Meat w/ Low GI carb w/ Green Veggies
65g Carbs, 43 Protein
Totals: 260g Carbs, 258g Protein, 54.5g Fat = 2,562 kcal
All fats except lunch and breakfast will come from EFA’s (Flax Oil, Fish Oil, Almonds, Natty Peanut Butter)