Hey Bros -
I'm 29, 190lbs, probably 15-16% bf with goals to compete in a bodybuilding show in around 12 months. I have approx. 3 years lifting experience (was originally 35+% bf) and am currently running a SD cycle. For better or worse, I've been training with a bunch of powerlifters, one of which is giving me some diet advice that I think definitely needs a second look.
This is a short-term (call it 2 month) plan to help "tighten" me up (maybe lose some bodyfat, but overall my plans are to bulk as big as I can until around mid-Summer before I start cutting for my first show).
Specifically, he's wanting me to hit: 3851 cals, 262g protein, 249 carb, 188 fat
To me that fat number just seems way too damned high - thoughts? His concern is my carbs have been too high during this last few months or so... I would expect 100g fat to be closer. 188 would be 40% of my caloric intake!
More detailed meal plan/timing below. The PWO Shake is 100g carb (mostly dextrose) and sends my insulin thru the fuckin' roof! Which is nice and all, but makes me drowsy for sure :-p. Non-training days means I'm 100g less.
5AM Protein Shake 6AM PWO Shake 6:30AM Oatmeal Eggs (6) Peanut Butter (2tsp) 10AM Chicken (~8 oz) White Rice Veg Noon Chicken White Rice Veg 3PM Chicken Olive Oil (or healthy fat) Veg 6PM Steak (10oz) Olive Oil (or healthy fat) Veg 8PM Caesin Peanut Butter Olive Oil