Protein/carbs Protein/fat - What to do?

[CoreyTampa09]

So ive started my cutting cycle on monday(as you can see from my previus posts) and its going great! Things are already starting to feel more lose and my waist looks smaller, not to mention I had extra pop on the bat yesterday due to the EC stack 3 hours prior (3-3 2 doubles 1 solo shot 4 rbi's and 2 runs) maybe its mental haha"

Aright to the point!
I have figured out all of the healthy foods I can eat at campus as well as the extra things I bought, I bought my fish oil and flaxseed oil pills along with my whey and EC stack. Ive been doing good so far and just want to clarify one thing.

If I run in the morning at either 7:00am or 8:30 am for 45 minutes 7.0mph and normally workout between 3-5. How should my eating be in terms of combing protein/fat and protein/carbs AND NEVER CARBS AND FAT IVE COME TO LEARN. If someone can just give me a simple regiment on lifting days (3 a week) and non lifting dats (run 6 days a week) no food just a matter of something looking like this.

7:00 a.m run
8:30 Pro/Carb
12:30 Pro/Fat (fish and flax here) ?
3:00 lift
4:15 protein shake (with dext)?
5:15 pro/fat
8:00pro/fat
11:00 protein - no fat.

Keep in mind im cutting hardcore, and im keeping my calorie intake to around 1800-2200

Weight started 185 16-17% bodyfat may be less, may be lighter now, after 7 weeks of cutting goal is 165-170 13 percentish

[Kärnfysikern]

This is how I would do it. I like to be on the low side with carbs on rest days though.

workout days

7:00 a.m run
8:30 Pro/fat(flax here)
12:30 Pro/carb
3:00 lift
4:15 protein shake with dextrose or oats
5:15 pro/carb (low gi carb)
8:00pro/fat(flax)
11:00 pro/fat.

Rest days

just switch the pwo meal to a pro/fat meal and switch the pre workout meal or the ppwo meal(or both if you are carb sensitive) to a pro/fat meal instead of pro/carb.

[CoreyTampa09]

So then basically on non lifting days Im exempt from all carbs? Also with the flax and fish oil how much should I be consuming in each serving and daily. As well as Dex how much with my whey? One more question once im done with my 2 weeks on my EC do i put it off for 2 weeks or can I use something else for the 2 weeks and then go back to EC? Thank you Very much

[CoreyTampa09]

Also on workout days with the pro/carb what should be the ratio I should be looking for.

[Kärnfysikern]

ohh I did a misstake!
You should defenetly have atleast one carb meal on rest days.
I personaly lose the best when I only have one carb meal on rest days. Others lose better or just as good with 2-3 carb meals on rest days. You have to toy around and se what works best for you.

On workout days get around 30-40% of daily kcal as carbs.

[CoreyTampa09]

Ok well today I ran but im not lifting, and my breakfast was an egg white omeltte with vegetables and a small bowl of raisin bran with veryyyy little skim milk. I just ate a salad with oil and vinegar and 6 harboiled eggs no yolk. Took 2 fish oil pills and 2 flaxseed pills.

At around 4 I plan to eat some turkey coldcuts a little ham with spicy mustard some veggies and maybe some more hardboiled eggs 2 more oil and 2 flax

7ish ill prob have another big salad with tuna 2 oil and 2 flax

10ish some cottage cheese.

Is this a good eating plan for non lifting days.

Also on workout days What are good carbs to mix with my protein for preworkout and PWO

Is this an a