So I have been working out for a year now and have dropped from 300 pounds to roughly 200-205 currently. I have packed on muscle, all my lifts have increased in the past year (just hit 350 for deadlift finally) and now my real focus is building muscle-not fat loss-. Please note, I workout 6 days a week about 1-2 hours depending on the day (3 strength days, 3 circuit days alternating)
My normal dietary standards were about 200g of protein, 40-60g of carbs a day, and 30g fat
Yes I know this is no where near enough, however, I am now trying to perfect my dietary nutrition in order to reap the benefits!
Now, I am thinking about keeping my calorie intake around 2500-3000 (not looking to gain fat), my protein intake to about 200g, carbs to 150, and fats I honestly have no fricken clue lol.
So my question is this: I have read a LOT of conflicting research of when to eat what and what to mix it with, and I know to take it all with a grain of salt. However, I would focus my carb intake for breakfast (steel cut oats), post workout, and pre workout. I would split my protein up between all meals and post workout, and then fats I would increase at dinner, and snacks throughout the day (nuts)
Does anyone have any recommendations on this? Any advice or insight would be greatly appreciated. Also, I have read some research on how fats and carbs together in a meal is far worse then eating them at different times. However, I read that fats and slow digesting carbs for breakfast with protein can be greatly beneficial? I am really confused lol
THANK YOU ALL FOR THE HELP!
Also this is my typical day:
1/4 cup steel cut oats (uncooked)
Scoop of whey protein powder
hard boiled egg
1/4 cup steel cut oats (uncooked) mixed with pumpkin
Whey protein shake (about a scoop and a half)
Half cup cooked white rice
1-2 hard boiled eggs sometimes
8 oz chicken, ground beef, or some source of protein
Veggies (usually broccoli or zucchini)
8 oz of some sort of protein
also most of my stuff is cooked with olive oil