(Skip down to the bottom for questions)Well, I have not been making gains for the last year and a half because I have had a lot on my plate, along with a few injuries. I am healthy, and committed this time around.
I am 20, weigh 190 pounds, 5’10. 15-18% BF
Bench: 200-215 1RM
Front Squat: 135x5
Deadlift: 315 1RM
Military press: 135 1RM
I have been doing 5/3/1 for the longest and have not made progress on it because, well i have no excuse, except that I was not focused. My knee would get messed up from back squatting too heavy, and have switched to front squats and i feel healthier than i have in a while.
Enough background info, i have attached two photos, one of my macro %'s and the other of my diet and what it consists of on a normal day.
I have read some of shelbey starnes, nate miyaki, mike roussell, John Berardi, poliquins stuff on nutrition. With all these different stands on nutrition, I am not sure what to do.
With all these contradicting authors points of views, I am not sure what to do. Nate miyaki says in one article to consume carbs all in one meal towards nightime, while in another he writes to consume carbs evenly within 4 meals, and I am just not sure what to do. I have never cut in my life.
Do I use a 40% protein, 40% carbs, 20% fat macro profile or do i do 40/20/40, 40/30/30, etc.
Also, how many calories should I be eating if my main goal is to lean out slowly while maintaining or trying to gain strength (I have read several times that its best to lean out before bulking, i’d like to at least have a 4 pack as i only have a 2 pack right now…)
Also, i feel very tired/lethargic/irritable if I don’t have carbs for a long period of time. Does this mean i have low or high insulin sensitivity?
And last question, should I be consuming high protein+carbs in the morning or high protein+Fat in the morning and center my carbs around workout time? I feel like shit if i skip the carbs in the morning(like i did today, today’s diet is attached, keep in mind i am planning on consuming one last ~300 calorie meal).
I have done 5/3/1 for 1.5-2 years and made a lot of progress in the very beginning, getting my deadlift up ~90ish pounds, but my other lifts only gained around 5-15 lbs each. Now that i have my diet in check, should i stick with 5/3/1 again? I am on week two of my second cycle, and i don’t feel noticeably stronger, but have maintained my strength for the last year basically.