I ate a lot less of everything I am depleted and I increased my walks.
Yes,you ate the same shit you always eat but instead of 8000 calories of junk/garbage/non-bodybuilding type foods,you ate 4000 calories of junk/garbage/non-bodybuilding type foods.
You should have eaten clean foods through your entire prep........let me explain what clean foods are to you since you don`t seem to have a fucking clue:
PROTEINskinless boneless chicken breasts.....NO BREADING
turkey
eggs and eggwhites
fish.....tuna and canned tuna,salmon,tilapia,cod,etc.
lean beef....most eat once a week or so,though not everyone does
Carbs:baked potatoes
yams/sweet potatoes
rice
oatmeal
cream of wheat or rice
fibrous vegetables.....and salads
fruit (some people omit fruit due to the sugar content)
FATS:olive oil
natty peanut butter
any trace fat found in the clean foods listed above
There are more but these are enough to school you on.
You should eat these throughout the day....day after day 6 meals a day so you can add in or omit food to make subtle changes to your physique....DAY AFTER DAY 7 DAYS A WEEK !!
Most people take out dairy products and any processed foods such as bread,candy gravy....you know all the shit that you always eat.
Most do cardio after training or in the AM upon awakening or twice daily.....it all depends...some don`t do any.
Your diet should be anywhere from 10-20 weeks depending on how lean you are to begin with......dropping fat slowly and taking in enough protein to retain muscle mass....some guys will even build more muscle when on gear.
That`s enough basic shit....copy it down for your next show.