Recomp diet

[Steffanovic]

Hey guys,

So basically I'm in a bit of a predicament.. I used to play soccer before stopping for 3 years and just going to the gym, I got up to 180 pounds before dropping back to 165 sitting on about 15ish bf ( due to not training or eating properly at all for 6 months). Basically i hardly trained legs during that period and so i became top heavy. I recently started playing soccer again and continually keep pulling my hamstrings due to this. I have been told to either lose weight or put some size on my wheels in order to fix this, so i figured i'd give a recomp diet a shot. Goal is to stay between 160-170 pounds whilst dropping to about 10% bf in a span of 6-8 months.. I am also 5 ft 10 and the diet is as follows..

Meal 1:
4 egg omelette (2 yolks)
1 cup of oats blended with 150 grams of greek yoghurt.

Meal 2:
200 G lamb in 2 wholewheat wraps with spinach, capsicum and olives.

Meal 3:
150g chicken/ steak with 1 cup of brown rice and a cup of broccoli.

Meal 4: (roughly 6pm) (Confused whether or not to include carbs here and beyond)
150g chicken/ steak with 1 cup of brown rice and a cup of broccoli. Whichever was not eaten above.

Meal 5: (roughly 8pm)
Chicken/beef stirfry with 1 cup of brown rice (or not).

Meal 6:
250g cottage cheese or Casein shake with handful of almonds.

I am really confused about carb timing in the sense that if i should stop before 6 or at 6. As well as if i should eat below maintenance on off days through cutting out carbs all together. (This would most likely be on weekends).

Workouts would generally be between 6-8pm.

Thanks for the help and advice.

[tarmyg]

Carb timing will not a make a bit of difference. Just eat them whenever it suits you.

~t