New Diet?! Lost 65 on keto, got bf to 25% and want to continue cutting...

[SupplementGuy]

I am down 65 lbs from 330 to 265lbs. I did it on keto diet. However, I am hitting the gym hard, consistently now and many people are saying that the keto diet isn't the best for me now.

Would anyone like to post a good diet for me?

I have heard, oatmeal and eggs in morning and chicken and rice in afternoon with no carbs after 2 pm. I usually work out at 4-5pm which includes 45 minutes on a body part or two followed by 30 mins cardio keeping heart rate at 135-140 for fat burning which equates to 2.0 speed with 10-15 degree incline depending on the day and 1 hour cardio on off days.

Anyone care to post a total program for me, diet, cardio and workout? I am anxious to get started and am coming off a 1 1/2 day cheat and ready to move on to a good, sustainable diet that will help me burn fat and keep the muscle I have. I am on HRT consisting of 1cc of 200mg test cyp every two weeks, doctor administrated, and 1 tube of testim 1% everyday and 6 caps of 19 tren-nor from element nutrition. The test will be for 3 months total before blood test, testim for 2 1/2 months total and tren 19nor for 45 days at 6 caps a day. Looking to get leaner, I know getting cut is going to take a good year at the earliest. Please help!!! Thank you.

SG

[MM2K]

I wouldnt cut carbs out after 2pm. The earliest you should cut out carbs is 8pm. You should only cut them out for the last meal of the day. Espeacially since you are working out after 2pm. The post workout meal is THE time to have carbs. It is the only time when it is ok to spike you insulin levels. I would consume around 75-100 grams of carbs for the postworkout meal. But the protein should also be around 40-50 grams. This should be in the form of a shake, and it should be immedaitely taken after your workout. That's why I dont do cardio right after weightraining. Your body needs nutrients after a hard weightraining workout. It does not need to be on a treadmill. That's why I do weightraining and cardio on different days, or I atleast try to do them on opposite ends of the day.

In general you need to balance you carb and protein intake. One gram of protein per pound of body weight, and one gram of carbs per pound of bodyweight. You might experiment with cutting out the carbs completely in the 6th meal of the day. Then you might experiment with cutting the carb portion in half for your 4th and 5th meal in addition to cutting carbs out for the sixth meal completely. You might expermiment with also cutting the carb portion in half for the 2nd and 3rd meal. But I would never consume less than 0.5 grams of carbs per pound of bodyweight each day.

Carbs are not the enemy. You just need to make sure you are consuming low glycemic complex carbs such as brown rice. YOu need to make sure you consume them in the right amounts. Carbs should never be more than the protien portion (except post workout), but never less than half the protein portion (except for the last meal.) Never eat a carb by itself.

[wavelength]

This is the perfect diet:

1.) Eat less.
2.) But still get enough protein (roughly 1g / lb LBM).

ANY diet which follows these rules is OPTIMAL for body composition.

[SupplementGuy]

So Ice Cream and Pizza is OKAY?! 

[wavelength]

So Ice Cream and Pizza is OKAY?! 

Yes.