Ok so…after restricting my calories, doing cardio, good macronutrient timing, over the past 2 months I have lost a good amount of body fat while maintaining my strength in all major lifts. I lost about 20lbs in all. I originally wanted to do this to look better as well as cut weight to compete in USAPL at 160lbs in Feb. However, I have decided to focus on how I want my body to look more, and that will entail gaining muscle mass and therefore weight again.
However, now I’m at a bodyfat percentage that I can truly say I’m somewhat comfortable with. In an attempt to gain quality mass again and minimize as much fat gain as possible, I have come up with this. Any critique, too little food still? Too much food? Possibility that I will gain a significant amount of fat eating like this even with frequent 30min a day cardio?
7am - banana, whey protein
1030am - 1/2 cup oatmeal, apple, chicken breast
130pm - chicken breast, broccoli, 1/2 cup brown rice.
430pm- whey protein shake, added 5g of leucine, spoonful of peanut butter
8pm - lean ground beef, broccoli, green beans, olive oil, added 5g leucine
1030pm - whey protein, two tablespoons natural peanut butter
On training days I drink a postworkout shake, it has about 46g of dextrose and 26g of protein and 5g of Leucine.
atleast a gallon of water throughout the day.