OK...here is what I do...it works for me but recognize we're all different.
DIET:
Protein - 1.5 - 2 grams/lb of BW
Carbs - 2-3 grams/lb of BW
Fat - .25-.5 grams/lb of BW
As you can see I try to emphasize carbs and protein moreso than fat....works for me.
Carbs are mainly from fruit, tonnes of oats, sweet potato, brown rice, berries, and cottage cheese.
Fats come from flax, PB, and whatever is naturally found in meats including egg yolks.
Protein...this is obvious but I'll include what I eat....lots of cottage cheese in the night-time, tonnes of egg whites, protein powder (no more than a couple sccops daily usually), tuna, and some beef and chicken.
That's it...pretty basic. I'll still limit cheats to something like once every couple weeks if I want to stay relatively lean.
Cardio is kept to no more than 3 sessions of 20 minutes...I like to keep a little cardio to minimize fat gain
TRAINING:
2 days off per week as needed...no definate schedule...I try to listen to my body.
For the most part I train each bodypart once per week...sometimes I add some detail work above that...ie....flyes and cables for chest 3 days after my heavy chest workout.
I keep reps at 6-12 after a thorough warm-up. Volume is pretty high......higher than MOST on this board...but it works very well for me...but you have to eat correctly.
Lots of bench pressing for chest and heavy flyes, tonnes of BB squats AND Smith squats for quads....nothing really too special about the training....any specific q's feel free to ask!
ONE more thing...I do not stop eating carbs/protein/fat at night...in fact I eat quite a bit at night b/c I train in the evening.
EAT BIG but CLEAN almost all of the time.
For me...somewhere between 3000 and 3500 calories works well
Cheers...FF
