T Nation

Help with Recomposition Diet


#1

Hello Everyone,

I hope you guys don't mind helping me create my first diet ever. Here's the backstory on my progress and where I hope to be.

I started truly working out around the same time that I joined T Nation. Then I went from a dude that was worried about his hawt abz at 150lbs to basically eating everything in sight. The only thing I really was worried about was eating over 3000-3500 cals a day and over 200g of protein. I didn't bother with weighing food and macro distribution and clean foods and stuff like that.

I have before and after videos if you would like to see them send me a PM I guess If you want a visual.

Until now I gained a lot of muscle and strength (now 210lbs body weight), but also fat which I wasn't worried about. So now I was hoping to continue the rate of muscle growth while hopefully seeing a drop in the waist size. But I'm honestly clueless as to how to do this so if someone could point me in the right direction I would really appreciate it.

I'm eating something like this.

7:30am
3 egg white, 2 slices of bread w/PB, coffee

9:35am
Protein shake

11:00am
Lunch: Chicken/Shrimp with Rice/Pasta/Noodles/stirfry

1:15pm
Workout followed by a protein shake

3:30pm
Sandwich with deli meats and tuna cans, and chocolate milk

8:30pm
Dinner- Anything my mom makes

The problem is that I tend to get hungry at random times and start snacking on foods that aren't necessarily healthy for me. If you guys have ANY suggest I'm all ears.

Thanks for reading


#2

Please, post your macros.

In all honesty, its not that bad, just a few tweaks needed.

If you are 210 now, you have come a long way.

And what program are you doing?


#3

I'm doing 5/3/1 Except instead of deads I focus more on Lats (Spine Issues)


#4

7:30am
3 egg white, 2 slices of bread w/PB, coffee (30g protein)

9:35am
Protein shake (30g protein)

11:00am
Lunch: Chicken/Shrimp with Rice/Pasta/Noodles/stirfry (30-40g protein)

1:15pm
Workout followed by a protein shake (30g protein)

3:30pm
Sandwich with deli meats and tuna cans, and chocolate milk (40g protein)

8:30pm
Dinner- Anything my mom makes (30-60g protein)

The only thing I've ever worried about is the protein and making sure I recover from my workouts properly. Too little? I honestly am not sure about the rest, sorry about that.


#5

Intermittent Fasting. Enough said.


#6

Any Particular approach? Any work I can read? Maybe Some Authors you trust?


#7

Do carb cycling, within an intermittent fasting framework.
Vary Carb cycling depending on results (Losing strength rapidly?: Eat more carbs per day/ add more higher carb days per week.... Not losing fat/ plateaued?: Decrease carbs/cals either by day and/or by increasiung number of lower carb days)

Overview of carb cycling
http://www.elitefts.com/documents/carb_cycling_mma.htm

Details of intermittent fasting
http://www.T-Nation.com/free_online_article/most_recent/john_berardis_great_fasting_experiment


#8

Good articles.