retaining gains..5 years of cycling very little overall progress

[AD]

Your probably right. My diet currently is:

1st meal oats and fruit 4 egg whites and protein shake.
2nd meal mixed rice salad with two cans of tuna.
3rd meal grilled chicken fillet on rice and bean sprouts.
4th meal irish stew (beef/veg mix) some fruit
5th meal lentil soup with tuna mixed in and a protein shake

I'm really not the diet expert here. But i would suggest you add a serving of carbo to meal 4 and 5. Brown rice or oats or sweet potatoes. And repeat meal 4 just before bedtime as meal 6. That would increase both your carbo/calories as well as protein.

You really should get more details from the nutrition forum. There, you'll get very detailed and accurate help with your diet. If you like to calculate and weigh everything you eat, thats the place for you. My personal approach to diet is more trial and error. If i'm on a cycle, i eat all day long. When off cycle and gaining fats, i eat less.

[dec11]

I'm really not the diet expert here. But i would suggest you add a serving of carbo to meal 4 and 5. Brown rice or oats or sweet potatoes. And repeat meal 4 just before bedtime as meal 6. That would increase both your carbo/calories as well as protein.

You really should get more details from the nutrition forum. There, you'll get very detailed and accurate help with your diet. If you like to calculate and weigh everything you eat, thats the place for you. My personal approach to diet is more trial and error. If i'm on a cycle, i eat all day long. When off cycle and gaining fats, i eat less.

he's at 8% bf though, and maybe maintaining that? you can just measure carbs for fuel also.