Height: 6’ 0
Squat: 225 x 8
Deadlift: 315 x 4
A little background. I started lifting about 2 years ago. I lifted for 6 months, but I did not do deads or squats (stupid I know). That is why my benches are not in proportion to my squats and deadlifts. I then took 6 months off and have been lifting consistently for about a year. Over the past 10 months I have been doing a low carb diet and have gone from 265 to 192.
After reading some articles here on T-Nation I have come to the realization that I have been doing it wrong. My fat intake has been too low and my overall calories are way too low. Every week I have a cheat meal/day but I have not taken any breaks longer than a couple days from my diet. I am worried that I have permanently screwed up my metabolism. Is that possible?
I know my body needs a break from dieting. I want to maintain this bodyweight for a few months and then try doing a clean bulk.
I would like to transition off of the low carb diet but I just wanted to ask how to do the transition? Would it be best to add about 70 grams of carbs to my post workout shake (it is currently just 69 grams of whey protein) for about two weeks to see how my body reacts? Then add something like oatmeal to my breakfast for two weeks along with the PWO shake? And then slowly add carbs throughout the day?
Currently my diet looks like this (I am limited to what my college cafeteria serves and what I can store in my dorm room)
3 scrambled eggs
2 hardboiled egg whites
1 cup of cottage cheese with cinnamon
Bowl of fruit and an apple
Chicken breast or 5 oz of tuna
1 oz of walnuts
1 cup of peas
Protein shake(Procomplex from Optimum Nutrition)
1 oz of walnuts
Can of tuna or chicken
Caseine protein shake
Also, I drink about a gallon and a half of water a day
Fish oil (9 grams a day)
Fiber Choice tablets (6 a day)
I realize that my fat and overall calories are too low and I plan on slowly increasing them both.
My workout looks like this (they take about 1 hour give or take 15 minutes):
Monday: Upper back and biceps
Wednesday: Chest and tris
Friday: Lower back
Saturday: Chest and shoulders
The only lift that I have gone down in while dieting is my bench (10-15 pounds)
I am considering switching to the 5 X 5 program when I transition off of the diet. Is this a good idea or is there a better option?
I think I covered it all but if you guys need any more information just ask and I will do my best to provide it. Any advice is greatly appreciated. Thanks.