I have been dieting since January and have been pretty strict on my nutrition. I am down 80 pounds now and have increased some muscle size and strength. Lately I have noticed that the day after an intense heavy workout I feel like a bag of crap with no energy, almost like I could fall asleep at any moment. I figure it is because my body is using up resources to repair the muscle tissue but the glycogen is in short supply. What kind of carbs should I eat on these non-workout days to keep a good anabolic environment? My diet usually goes as follows;
6am 4 egg omlette with cheddar cheese sprinkled in
9am chicken breast or 2 cans tuna or 250 ml low fat yogurt with 2 scoops of EAS 100% Whey Protein mixed in
12pm whole food like either chicken breast, 2 cans of tuna, lean sirloin, or lean ground beef
3pm 2 scoop protein shake and creatine with skim milk (EAS 100% Whey Protein), non workout days - 6pm dinner of steak, ground beef, chicken breast, salmon or trout with broccoli or spinach or asparagus. workout days - 1 scoop maltodextron with water and creatine to drink during workout, then 2 scoop protein shake post workout, then same whole food dinner as above about 45 minutes after workout.
Workout days are Sunday, Monday, Wednesday, Friday.
I drink about 4 - 5 litres of water per day and take a multivitamin every day (Allmax Vitastack). I also cycle an eca stack 2 times per day 2 weeks on 2 weeks off.
I am thinking maybe oatmeal for breakfast every day and cut the eggs down to 2 yolkes and 4 whites to go with it and maybe some brown rice with lunch and an apple with the 9am meal. Please let me know what you think I should do.