Post Work Out Help

[BonJ]

Currently 11 Stone on the dot. With 6% BF. 5ft 7 - 20 Years old

Bench Press - 125k x 2
Deadlift - 180k x 1
Dont Squat Heavy - Major downfall in my training!

Been training and dieting hard for the last few months. Typical day will consist of 4 weetabix and whey for breakfast
Can of Tuna mid morning
2 Rounds of brown bread + peanut butter lunch
Mid afternoon - Tub Of cottage cheese 300g (Low fat -4.5g total)
Usually have whey and banana post work out
Evening meal - Chicken Breast and Brocoli most nights
Pre bed protein shake

Any flaws please point out.... I supplement numerous vits, use Green tea extract (for kicks) throw fruits into my diet, and use Extend (BCAA Drink) during workouts! Train 5-6 times a week with 3 - 4 20 minute intense cardio sessions following weights session.

I am training for a very lean athletic physique! I am unsure what to do with carb intake postwork as i am very weary of eating to many carbs during the day, yet crave them throughout the day! I seem to been dieting like this for the last 2 months and have got much leaner in the process.... I am curious to wether i need to cycle my carbs to keep my body guessing and encourage it to burn more fat and increase metabolic rate?

Any advice on my diet/training would be much appreciated as i feel i am beginning to slow down in terms of progress!

[Doctapeppa]

What are your totals for protein carbs and fats?

[BonJ]

Roughly.... 100 - 150g carbs a day
150-220g Protein a day
Fat is very minimal.... maybe 20g?

[Doctapeppa]

If you have 100 grams of carbs and 150 grams of protein and 20g fat that is only 1180 which is way too little. You might be having some metabolic slow down which could be why you are not making progress. How are your lifts? Are you getting weaker?

The very upper end of the macro's you posted is probably closer to where you want to be. You are already very lean and you need to be careful because eating too little will make a significant dent in your muscle mass.

[BonJ]

This is the issue, i have managed to maintain strength so far...... although its becoming more difficult to make the lifts that only a week or two ago appeared to go up much easier! I have been looking into maybe doing a refeed day once every 2 weeks, and having a binge day where within some kind of limits i can eat what i want? what are your thoughts ? Appreciate the replies

[Doctapeppa]

A refeed is a great idea. I'd at least eat maintenance, maybe slightly over for a few days, maybe a week, to get your metabolism rev'd up and your leptin/ghrelin hormones better. Then start again with a smaller deficit, counting calories closely and keeping your macros in close check. I don't know about a full out binge though. Some people can put on a ton of weight by binging (me). I think your macros might need some adjustment too.

[BonJ]

Sounds like a good plan, il have a look at that tomorrow! Im sure i can look at ways of increasing protein, i mean, even an extra whey each day will add a quick 30g protein! I may look at having a day of above normal intake with a cheat meal of some sort, once every 2 weeks perhaps! I was considering the use of clen, at 80mcg a day, two weeks on two off just to help keep the lean look, hopefully drop some more bf!?

[Doctapeppa]

I think fat burners are a great idea too but more important, I think would be to get your macros and calories more in check.

Check out this article by Lyle McDonald: It's a 3 part article on fat loss for athletes and I think it's a very informative, great read.

http://www.bodyrecomposition.com/fat...es-part-1.html