GB and Twist : My macro split with regards to my insulin resistance.

[MR-FQ320]

32, 5'10, 203.4 lbs , 15% bf

Right guys, help me out with this please, im still struggling to understand my insulin resistance, I think I nearly have it.

when i eat carbs i bloat and become sleepy after a hefty meal = insulin resistant - correct ?

I am doing a mini cut after PCT - this could a month, two at the most. Im aiming to be 190lbs at 10%.

I have the cardio and workouts covered.

Im concerned about the macro split, my bulk split was pro 40, carbs 50 and fat 10.

Now im cutting my macro split is something like 43 pro/44 carbs/13fats.

My typical daily diet looks like this: pro/carb/fat

breakfast :
3 weetabix with semi skim milk 6.5/43.5/0.8
egg whites 21.6/1.2/0.6
total 28.1/44.7/1.4/ 426 cals

Pre workout:
chicken breast 37.3/0/1.5
100 gbrown rice 9.3/68.6/4.4
total 46.6/ 68.6/5.9 / 492cals

pwo shake:
120 g oats : 15/81/9
2 scoop whey isolate 46.2/0.3/0.5
totals : 61.2/81.3/9.5 / 635 cals

Dinner:
chicken breast : 37.3/0/1.5
brown rice 50 g: 4.7/34.3/2.2
veggies 280 g 9.1/22.4/2.1
totals : 51.1/56.7/5.8 461 cals

breaktime at work:
tin of tuna : 32.6/0/0.6 136 cals

bedtime
150g cottage cheese 14.4/6.9/2.3
1tbsp PB 3.5/3/8
total 17.9/9.9/10.3 180 cals

Middle of night snack when wake up for a piss:
casein shake : 21.7/1.3/1.1 100 cals

totals for day 259pro/263c/34f 2431 cals.
43%p/44%c/13%f

Like I say I am only concerned with the carb ratio, and the timing of the carbs with regards to insulin resustance.
I feel it may be a little high, also im shit scared of increasing fats for fear of adding fat just for the sake of it.

I know all about variety and leafy greens thats not the issue here, thanks for reading it all.

Is it possible to get to 10% with so many carbs ?

[gbrice75]

Personally i'd bump protein, reduce carbs, and keep fats right about where they're at. 50/35/15 - something along those lines. I'd also include carb cycling in that equation - you can start with the easy way which is to drop them completely on off days.

I'd say most important, considering your concerns about insulin resistance, is to keep sugars as LOW AS POSSIBLE. i.e. you can start by ditching the milk.

[MR-FQ320]

Thanks bro, much appreciated.