Ive lurked on this website for a couple years. Never really thought of contributing/getting involved until recently. Im 19 years old, played elite level hockey for years and since hanging up the skates have gone back to iron that was there with me through it all.
I bulked up last year, not out of planning on my part but because of some unfortunate events. Anyway. Im 6'3", and have gone from 280-215. I lift three times a week, play ball hockey one or two of my off days, depending on the schedule, and have no idea what I should be doing with my diet!
On the days Im not training or playing ball hockey. I work abs, and either do 10 minutes of 30 seconds full speed on the heavy bag with 15 seconds rest non stop for 10 minutes, or go for a long bike ride, 30-40 km's.
So it looks like;
Right now, Im eating about 1800-2000 calories a day. At 6'3" 215, benching 275, squatting 395, and deadlifting 500, its not enough to fuel me. With all the work Im doing I dont think thats enough. Im considering carb cycling but dont know if that would work well for me. I want to cut down to see my abs for the first time in my life. The goal is September 7th for me.
From that point forward whether I meet my goal, Im clean bulking. Putting on size really isnt a problem for me, I didnt give myself much time to put much size on because I wanted to start from a clean slate after I had gotten as fat as I had. Even on these stupid YO-YO diets Ive been doing, my numbers had done ok. At one point I was squatting 405, benching 295, and deadlifting 550.
I was thinking of raising my calories on training days. 330 Carbs, 220 Protein, 60 Fat which is about 2750 Cals.
On my off days drop it to 100 Carbs, 220 Protein, 60 Fat which is 1800 Cals.
Average daily in the week would then be about 2200 calories.
Do you think it would be detrimental taking in that low amount of carbs on my off days when my body is trying to recover?
I like going heavy when I train, 10 reps max on the first set, 6-8 second set, 4-6 third set. With forced reps on all sets.
My fat loss has stalled. I'm losing sleep now from improper nutrition and being so absolutely sick of my body. My weights are falling because of improper rest and nutrition and generally I just feel like a bag of trash. I want something I can do to lose the fat. I'm naturally endomorphic and know Carbs dont agree with me the same way they do my mesomorphic brother, but I need to figure out a plan to get to my goal in September.
I also would like some input on night binging. Any ideas on curbing those cravings? Caffeine pills? Cinnamon? Gum?
When I calculate my BMR I get all kinds of calculations, anywhere from 2200-2700, thats before I deduct for a 500 cal deficit. This has to be one of the least organized pieces of writing I have ever completed, so please bare with me, but I have a ton of things going on upstairs right now, and trying to get them all out before I forget something. Any input is greatly appreciated.