How is your diet over the day... what do you eat ?
50g and low carb meals.
50g protein per meal
12 - 15g fat per meal
Monday 150g carbs
tuesday 150g carbs
off Wednesday 50g carbs
thursday 350g carbs half fat
friday 150g carbs
off sat 50g carbs
sun 250g carbs
High example - 3 slices whole meal toast, eggwhites and mushrooms with cheese or peanut butter
High post wo example - 15g whey islolate mixed w creatine + 500g low fat yogurt, peanut butter, 20g jam, scoop of no added sugar muesli
Low example 100g steamed green beans, muschrooms, chicken cheese or peanut butter and seasoning
Alt chicken, cheese or peanut butter on a Mediterranean salad.
Working well so far, when i want to put on weight itll be x amount of carbs spread out through the day roughly 400 and reduced slightly on off days abount 275g
Protein and fat never really needs to change much.