"IBS" litttle help please

[testchef]

im currently on pct at the moment and am looking to loose a few % body fat before my next cycle .
im a chef so food is right up my street
only problem for me is i suffer from "ibs" rice bread and pasta all bloat the hell out of me .
i tend to stick to other pulses for example chix peas , cannalinni beans , etc
now also carbs stick to me like a mofo i do eat brown rice and potatoes but try not to .
i tend to stick to alot of chicken and fish with veg
typical day may be:

6.30
hours cardio

7.30
porrage
2*apple

9.00
3*poached eggs
wholemeal toast *2

11.30
chicken
braised chix peas or veggies

2.30
sandwich wholemeal bread , tuna or turkey light mayo no butter

3.00
pre wo shake of maltidextrin
work out 45-1hr

4.00
pwo shake .. just protien no carbs

5.00
fish. salad or some form of pulse beans , lentils etc

10.00
sandwich

what im looking for is to maintain my gains from my previous cycle but reduce bf% before my next .
a couple of ideas for me to replace rice and pasta with would be great .

thanks

[gbrice75]

To be honest, I wouldn't even consider worrying about reducing body fat during PCT. Calories should be maintained or even brought up in an effort to sustain an anabolic environment.

Having said that, I don't like your diet in general. Porridge and 2 apples? Where's the protein, especially after fasted state cardio? 3 eggs and toast as the next meal - hardly any protein.

Without macros or your stats, it's impossible to really comment in detail, but at a glance I would imagine your protein is too low.

Beans, legumes etc. are a perfectly fine carb source, no worries there.

[testchef]

6.30
hours cardio

7.30
porrage 300cl-54g-10g-5g
2*apple 144cl-38g-0g-0g

9.00
3*poached eggs 222cl-0g-18g-15g
wholemeal toast *2 560cl-114-22g-4.5g

11.30
chicken 300cl-0g-56g-6g
braised chix peas or veggies 720cl-121g-38g-12g

2.30
sandwich wholemeal bread , tuna or turkey light mayo no butter 340cl-70g-15g-4g

3.00
pre wo shake of maltidextrin 190cl-47g-0g-0g
work out 45-1hr

4.00
pwo shake . 98cl-1.5g-20g-1.7g

5.00
fish. salad or some form of pulse beans , lentils etc 900cl-120g-58g-23g

10.00
sandwich 340cl-70g-15g-4g


what im looking for is to maintain my gains from my previous cycle but reduce bf% before my next .
a couple of ideas for me to replace rice and pasta with would be great .

totals

4114 cals
635.5 carbs
252 protien
75.2 fat

me:
6,4 feet
16.8 stone
15% bf
age 29
tdee 2304

train hard 5 * weekly

[testchef]

can anyone show a little guidence or clarification on my carb protien intakes etc
how are they looking ?
what needs looking at or changing
many thanks guys

[RaginCajun]

sounds like it could be a gluten problem, have you been checked for this? maybe try some gluten free pasta next time and see if it helps. to switch up your carb sources, maybe try some sweet potatoes and oats. i see where GB is coming from with your diet, its all over the place. you have came to the right place and the gurus will get you dialed in

[SlimmerMe]

Welcome to the Nutrition forum...

specifically what kind of bread are you eating 3x's a day?
you might want to reduce the amount if you want to reduce BF...

[testchef]

sounds like it could be a gluten problem, have you been checked for this? maybe try some gluten free pasta next time and see if it helps. to switch up your carb sources, maybe try some sweet potatoes and oats. i see where GB is coming from with your diet, its all over the place. you have came to the right place and the gurus will get you dialed in

white pasta and white bread are a no no . brown pasta can still cause few problems . i do have tablets for it from docs but its more the bloatedness that gets me rather than not been able to s**t.
yes i believe i can be pointed in the right direction from valuable members of this forum

[testchef]

Welcome to the Nutrition forum...

specifically what kind of bread are you eating 3x's a day?
you might want to reduce the amount if you want to reduce BF...

brown multi seed only dont do white at all . ive been told that ezekiel bread is better so was going to look into that .

[RaginCajun]

white pasta and white bread are a no no . brown pasta can still cause few problems . i do have tablets for it from docs but its more the bloatedness that gets me rather than not been able to s**t.
yes i believe i can be pointed in the right direction from valuable members of this forum

not really what gluten does to the body. if you have a gluten allergy, it can cause symptoms such as 'IBS', kind of like what milk does to a lactoste intolerant person. try not to eat these things and see how your body reacts. could be just a food allergy of some sort.