So im looking to compete in May in the physique division. Im currently sitting at 83kg around 11% BF. My bulk ended at 84 - 85kg around 13% BF, I am now cutting. I do not want to cut back on my carbs during my cut as this does not work for me, it strips away all my muscle.
So below is my diet, I wanted to know if my post workout CHANGE is sufficient.
8am: Oats and Whey isolate shake (60g carbs/35g protein)
10.30am: Banana and whey shake, green tea
1pm: 120g rice and chicken or pasta and salmon
4.30pm: THIS IS WHERE I NEED ADVICE
Usually I will train here after eating a banana, but I am thinking of eating my post workout meal here before training and changing my training time to 6pm. Post workout meal is the same as 1pm meal. So instead, post workout I will have an oats and whey shake instead of a meal.
The reason why I am considering this is, I feel I am eating my meal too late which is impacting my ability to wakeup at 5am for my morning cardio.
So my question is, is an oats and whey shake (maybe with some dextrose) sufficient post-workout instead of a heavy meal (which is moved 1.5hours preworkout)?