Thread: PLease critque diet

advice I'm now 212 from 203 been 3 weeks and body fat stayed the same and gained about 5-8 lbs of solid muscle with diet and 3 weeks cycles recommended by real gains. Now its time to goto preservation mode for 5-6 weeks please critique then will switch gears again
5'9 212 at 5.5% body fat body body total recompostion of body structure. Strength is up by 20-25% in some exercises .
420 protein
100 grams carbs (not including fiberous)
100 grams ( fats ) mostly from efas

Meal 1
5 grams creatine
50 gramms carbs
60 grams protein
10 grams fat
250 mgs ALA
1000 ginger root

meal 2-4,6,may be 7
fiberous carbs
60 grams protein ex (4 oz beef and 4 oz chicken)
15-20 grams fat mostly efas

before workout 10 grams glutime and 5 grams bcaas

train at 530 - 6 pm
post workout
50 grams dextrose does it need to be this high? will 30 grams will do?
50 grams whey protein
5 grams creatin
5 grams BCAAS
10 grams glutemine
500 mgs ALA
1000 mgs ginger

how long till i eat again after post workout meal to eat next meal ?

carb every 3 days meal 7 with 1.5 cups oatmeal dry, 10 oz yam, 1 cup veggies, 1 banna, 1 TBS flax seed oil
1200 mgs ALA

Should I take 2 grams glutmine inbetween meals with 2 grams BCAAS or is that a waste?
and is ALA need on non carb meals or is that a waste

cardio is 3 times a week moderate onm off days or after workouts
thanks hardasnails
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Those look like good calorie numbers for you to start cutting. Just make sure you are not losing more than .5-1lbs per week. If your are losing more than that just bump your cals up a little.

So you are going to use high intensity cardio. I don't think you need to go to the cardio right away. I would just cut for a couple of weeks with no cardio and then maybe your last 3 or 4 weeks throw the HIIT cardio in to finish things off.