I’ve been following 5/3/1 for about 6 cycles now with some solid gains in my lifts while not paying too much attention to diet (got my calories and proteins and didn’t focus much on food choice).
I have stalled both in mass gain and in strength gain despite upping my calories and protein (maybe a drop in insulin sensitivity). I’ve also noticed more belly fat. I’m looking to cut (slowly of course) for a few months and get back some insulin sensitivity before aiming for mass and strength again.
I have adopted a carb cycling plan which I am not too sure about, but seems to fit my lifestyle and it looks good on paper.
I’m currently 5’9" at 185 lb. I train 4x a week on one of the most basic 5/3/1 templates.
It follows low carb (with any carbs coming from a mid to low glycemic index food) except on training days where I got high carb in my pre-workout meal, my peri-workout drink, and my post-workout meal. I’m also using MAG-10 during my workouts.
My rest days are all low carb with a slightly higher fat content (avocados, nuts, olive oil).
I’m generally hitting 2200-2400 calories a day on this plan with ~ 35/35/30 (% P/C/F) on workout days and ~ 40/20/40 on off days.
Here are my main foods:
Choy Sum (Chinese mustard greens)
-Simple Carbs- (Peri and Post Workout Only)
Fructose (from Strawberries, Blueberries, and Orange Juice)
Semi-sweet Dark Chocolate
Boneless/Skinless Chicken Thighs (can’t stand Breasts…too dry)
Natural Fats from Meat
MAG-10 (Hydrolyzed Caseinate)
Green Tea Extract
I’m looking for opinions on this. I also don’t know if cheat meals are suggested on this sort of plan since carb days come and go pretty regularly, which may make re-feeding unnecessary.