Clean diet for cutting, recomp or mass

[asto_86]

2.5g fish oil with every meal

6am
10g carbs from green beans, asparagus or spinach
25g almonds
100g blueberries
7oz lean meat

9am
10g carbs from green beans, asparagus or spinach
15g almonds
7oz lean meat

noon
10g carbs from green beans, asparagus or spinach
15g almonds
7oz lean meat

3pm
10g carbs from green beans, asparagus or spinach
15g almonds
7oz lean meat

6pm
10g carbs from green beans, asparagus or spinach
15g almonds
7oz lean meat

9pm PWO
10g carbs from green beans, asparagus or spinach
25g almonds
100g blueberries
7oz lean meat

every 18th meal is replaced with a carb load consisting of the following in this order:

12oz asparagus
3/4 cup oats
100g blueberries
20g almonds
7oz sweet potato
20g almonds

totals:
without carb load
2232 calories
289g pro
113g cho
79g fat

with carb load
2658 calories
272g pro
207g cho
97g fat

my stats
23
5'10"
175lbs
avitar for bf

I've been using this diet for everything. It is my cutting diet, recomp, and bulk.. Only difference is increasing or decreasing portions depending on goal. Currently I am recomping. Been at 175 for 2 weeks on this diet, however I look harder everyday in the mirror. I am not on cycle at the moment, but I a confident that I am nearing my genetic potential naturally. Will be using this diet for cycle with cals increased to 2500 non carb days and 3000 on.
Highly recommend this meal plan to anyone serious about being lean.

Enjoy

[FireGuy]

Most if it looks good but your calories dont match your listed macros in either formula. Also, an extra 94 grams of carbs every 3rd day is far from a carb load. That's not nearly enough to replenish after being low for 3 days in a row. I would also be looking for a better source of carbohydrates than blueberries. Last but not least, at 23 years of age you are nowhere near reaching your genetic potential naturally. I was still adding muscle to my frame in my early 40's while training natural.

[peachfuzz]

Fite Guy what are your thoughts on "recomps" if someone has already been following a clean diet and just adjusts quantity?

[FireGuy]

I prefer recomps over a cutting/bulking method 9 out of 10 times. You need to be accurate with your foods and be willing to knock out a good amount of cardio as well. Staying in the 10-14% BF range is the best way to recomp. It's a bit slower but I think most people end up looking better in the end. If you are looking to go much below 9-10%you are pretty much guaranteed to lose a bit of LBM.

[peachfuzz]

interesting. I know I have seen you mention before you dont see the point in gaining 40lbs so you can turn around and cut 39lbs but i also see too many guys flounder around because they cant make up their mind what they want to do and stick with it.

[gbrice75]

i also see too many guys flounder around because they cant make up their mind what they want to do and stick with it.

That pretty much sums me up in 1 sentence!