37 - 170lbs now 6/7 weeks into pct, I was 160 at my leanest during my cut (last cycle)
TDEE is about 2000 because i sit on my ass when i'm not training due to my job, so was going to start in the 2500 on my 2 off days and closer to 2750-3000 on my training days.
Diet for the sake of just briefly touching on types of foods i eat. (I adjust quantity to calorie needs)
Breakfast foods oats, shake, 5 egg whites 2 yolks, greek plain yogurt no added sugar (Fage')
lunch and dinner is protien source (chicken fish beef) and a green veggie (dinner would consist of a carb source because this is typically after i train ie, sweet potatoe, complex carb)
Thanks to dolfs input on the glucose afn high glycemic carbs after training, I have switched my post w/o protien to one that has 560 cals, 6 grams of fat, 40 grams of protien and most importantly 100gms of high glycemic carbs (second ingredient on the label is glucose) so i thing this will help bump the calories from standard lean whey protien and assist in recovery and helping me get in the calories needed.
During a cut I typically 86 the dairy and drink almond milk, on a bulk I do cottage cheese, greek yogurt and 1% millk.
I only realy eat carbs upon waking and pre and post workout.
Night time I eat slow digesting protiens no carbs or I'll have casien witha couble tblespoons of teddy flaxseed peanut butter.
The bulk of my calories come from the dairy chicken fish and beef.
hopefully that is enough info in regards to what it generally looks like without getting into serving size or what time i eat it all at, but I have the timing and portions down to a science, just would like to know what I could add and at what meal or what I should avoid.
Also I live of water and seltzer and avoid soda, high fructose corn syrup and fast food like its the plague.
I would say the area that I could use some input on also is carbs and fat ratios. In a cut i keep carbs to a minimum only after i train, so switching to bulk mode my concern is finding that balance for growth while keeping fat gain to a minimum and am not sure if I should be eating higher fat or higher carbs at this stage of the game. Its a constant struggle finding that balance that works best for me.