[Higher calorie day is obviously a training day.]
I might be overdoing it on the PWO shake a bit but in the past this kind of thing has always worked pretty well for me.
Workout day calorie breakdown is about 30% protein, 25% carbs, 45% fats.
Non-workout day calorie breakdown is about 30% protein, 20% carbs, 50% fats.
I have tried a few different things over the last half of a year but never really stick to the plan. I’ve recently begun to be able to do this weird thing called “listening to my body” and realized for example that I don’t tolerate oats well but am fine with dairy. Recently I was sick (stomach virus) and dropped from 222 to 210; lost strength as well. Since I was having trouble eating and digesting what was once my normal intake, I did a 14-day PSMF that worked alright. Now I want to get back up to speed and do things really right (for me).
I am still getting over this dyspepsia crap (lots of burping, churning, acid). Going to go to the doctor next week to get it checked out. Anyway the attached picture is my idea of how to proceed and put weight back on and get to new heights.
I find myself split about half and half between my own residence and my girlfriend’s, so I have to work around that. It often becomes a problem; but these particular food choices will work. In other words they’re my “tried-and-trues”.
25 years old
213 lbs with about a 33" waist (was 222 with 34")
Estimate about 12-14% BF
3.5 years training
- Going to do some linear progression til I get back up near my prior strength levels then get back on 5/3/1. (DL and Squat suffered the most, went from 425 x 1 to 365 x 2 and 380 x 1 to 315 x 2, respectively).
- Will add in stuff like spinach, green beans, fiber supplement often. Just didn’t include them since they are calorically insignificant.