ive been working out around 3 years now and im a competitive jiujitsu athlete. far from a newbie.
i just made my diet plan for this today
gonna try it for 12 weeks
im just going to use the perimeters from that article
my work out days are Monday Wednesday Thursday Friday so they will be.
Carbs: 2-3 grams per pound of body weight
Protein: 1-1.25 grams per pound of body weight
Fat: as little as possible
Tuesday Saturday and Sunday i will just eat vegtables and meat and whey and olive oil and other good fats to the sound of
Protein: 1.25-1.5 grams per pound of body weight
Fat: 0.15-0.35 grams per pound of body weight
throw in a bit of starving on these days as well, i enjoy starving it makes me eat more on big eat days and gives me a greater appreciation for good foods
probably keep my protein intake the same on all days just to be safe and feel safer.
see how it goes. i hope it gives me slow muscle gains and slow fat loss over time
giving me a steady diet that achieves my goals over time, so i don't have to cut or bulk respectively.