What am I doing wrong, advise needed

[DanielPaul]

I'm 6'  220 about 15% body fat I don't juice at all nothing against it I just choose not to.
My diet is
Meal 1. 2 scoops whey and 1/3 cup of oats with 16 oz of water and spoon of pb
Meal 2. Chicken breast large salad 1/2 cup cottage cheese
Meal 3. 1 and 1/2 scoop whey and 1 spoon of pb
Meal 4 8 egg whites and 2 whole eggs with shredded cheese and lots of olive oil
Meal 5 bowl of Cheerios with milk
I'm going to be 36 soon and I train 5 days a week about 50 min on 3 of those days I do 20 min of cardio.
On weekends my diet goes to shit and I pretty much binge on whatever I want.  I've noticed lately it's getting harder for me to recover and on top of that I have a pretty physical job.  My workouts are utter shit now and my strength is decreasing, at one point in my late twenties I was able to put up 225 for 26 reps on bench naturally now I'm lucky to get 12 to 15 reps.  Energy during the day is awful at times and I sweat so much it's hard to keep my calves from cramping in the middle of the night.  What changes can I make to improve what's going on , serious advice will be greatly appreciated.

[Mr Anabolic]

Where's the carbs?  You need more calories.  Eat whole eggs and whole fat cottage cheese, complex carbs, but less refined carbs/sugars.  You should not need to do much cardio with a physical labor type of job.

[BDsauce]

[DanielPaul]

Where's the carbs?  You need more calories.  Eat whole eggs and whole fat cottage cheese, complex carbs, but less refined carbs/sugars.  You should not need to do much cardio with a physical labor type of job.

what are some good convenient complex carbs other than rice yams and oats?

[Ron Jeremy]

Need to see your workout split, stay semi strict on diet even on weekends, are you sleeping good (?), alcohol (?), suppleent list etc.

[DanielPaul]

7 hr per night on sleep , I take B complex, 500 mg magnesium and a multi.  I do not drink at alcohol at all, for some reason it always causes me to have severe head aches even if I limit it to just 1 or 2 beers so I just don't drink.  At one point I thought it could be low T but I have no ED problems and my sex drive is great.

[Howard]

what are some good convenient complex carbs other than rice yams and oats?

1. Try doing cardio, 1st thing in the morning on an empty stomach for 30 min.
*both weekend days and tues/thur
2. Train 4 days a week ( Mon, tues, Th, fri) on a Dorian Yates type "blood and guts routine"
[ Invalid YouTube link ]

3. Diet (posted)looks decent during the week, but blowing it out on the cheat weekends will hurt with getting lean.

4. Consider entering a local/regional show next yr. Having a definite contest date can spur you on.

[Rambone]

I wouldn't be able to get my average sized cock hard on that amount of carbs

[Howard]

I wouldn't be able to get my average sized cock hard on that amount of carbs

LOL.

But seriously, why would any man go on a diet or drug that reduced his ability to screw???
Not worth it.