Help with fine tuning diet

[tubbednova]

First i thank everyone who's been helping me.
I'll give the basics: 33yrs.
5'11 today 181 at 11. 1%(last week 179 11.2%)

My lifting and training:
mon,wed,fri=30-40min morning kickboxing with heavy bag h/r80%some times 90% (i train hard or try 2)
tue,thur 15-20cardio followed by weighted ab w/o as for lifting 5days legs once and other 2x during week.
I also go swimming sat morning for 35min and that evening train(kickboxing)for an 1 1/2.

I lower cals. on sat and sun mainly carbs by 800 and only take in 100g of carbs on sunday eat around2300 sat is around 2500-2600cal.

I get up at 5am and start training by 6am been doing it fasted kinda(3scoops of x-tend)and a butt load of caffine

I eat breakfast at 7;30 which is cup of cooked steel cut oats with an apple 2hard boiled eggs and a 1/4c walnuts

3hrs. later 1c plain greek yougurt 4wheat crackers 1tsb p/b,1/2c blueberries

for lunch i eat a c broccoli whole wheat pita, 3oz lean pork, spinach, tomatoe,1/2c avacado and have a pre w/o of another c steel cut with 1/4c pumpkin seeds 1/2 bananna scoop of whey

i usally drink some bcaa during lifting and once done take 10g leucine,5g glutamine and carnitine

my post shake is 1c 1%milk,1/2c plain yogurt,tsb molassis,1 frozen bananna scoop of whey and eat dinner 45-60min later sorry this is so long want to get it right!

my dinner is a salad of klye carrots, red peppers califlower and a cup of quinia(cooked)and 5oz. of clams

before bed 1/2c cottage 1/4c walnuts =3200cal

now everyone is saying to jump to 3400-3600cal+ im trying to build muscle which is working but have alot of fatigue during day not carb sens. or anything just not recovering from lifting (no energy) wanna sleep!

 

[tubbednova]

Im also just got done a recovery period from overtraining i lowed my t-level to 216 and had to go on a test cream and armour thyroid which i point to the low carb low fat diet i was on and training 6-7days aweek i was eating 2400cal for 6days and 1 day at 3400cal.So this is my 3week back lifting /training making nice gains but like i said fatigue after i eat might be adrenal glands but it feels like my body is wanting more grub but if i eat i feel crappy.(most of the time)

 

[Built]

You're wiped. You need to rest.

 

[tubbednova]

First i thank everyone who's been helping me.
I'll give the basics: 33yrs.
5'11 today 181 at 11. 1%(last week 179 11.2%)

My lifting and training:
mon,wed,fri=30-40min morning kickboxing with heavy bag h/r80%some times 90% (i train hard or try 2)
tue,thur 15-20cardio followed by weighted ab w/o as for lifting 5days legs once and other 2x during week.
I also go swimming sat morning for 35min and that evening train(kickboxing)for an 1 1/2.

I lower cals. on sat and sun mainly carbs by 800 and only take in 100g of carbs on sunday eat around2300 sat is around 2500-2600cal.

I get up at 5am and start training by 6am been doing it fasted kinda(3scoops of x-tend)and a butt load of caffine

I eat breakfast at 7;30 which is cup of cooked steel cut oats with an apple 2hard boiled eggs and a 1/4c walnuts

3hrs. later 1c plain greek yougurt 4wheat crackers 1tsb p/b,1/2c blueberries

for lunch i eat a c broccoli whole wheat pita, 3oz lean pork, spinach, tomatoe,1/2c avacado and have a pre w/o of another c steel cut with 1/4c pumpkin seeds 1/2 bananna scoop of whey

i usally drink some bcaa during lifting and once done take 10g leucine,5g glutamine and carnitine

my post shake is 1c 1%milk,1/2c plain yogurt,tsb molassis,1 frozen bananna scoop of whey and eat dinner 45-60min later sorry this is so long want to get it right!

my dinner is a salad of klye carrots, red peppers califlower and a cup of quinia(cooked)and 5oz. of clams

before bed 1/2c cottage 1/4c walnuts =3200cal

now everyone is saying to jump to 3400-3600cal+ im trying to build muscle which is working but have alot of fatigue during day not carb sens. or anything just not recovering from lifting (no energy) wanna sleep!

Thanks for fixing this up for me

 

[tubbednova]

You're wiped. You need to rest.

i did rest for two weeks doing nothing.I feel good towards the evening but sluggish in morning after training.going to start eating alittle in morning before kickboxing to see if that helps as for resting i usally feel worse not doing anything.Im going 2 1/2hrs in morning without any food in me and my last meal is only 1/2c cottage and 1/4c walnuts.

 

[tubbednova]

As far as my maintence cals go they very one is 2700 and another is 3300cal.My tdee says 3539-3898cal for training 2x a day (kickbox morn or cardio and abs) and lift in eve.

 

[Built]

How many calories do YOU average when your weight doesn't change?

 

[tubbednova]

How many calories do YOU average when your weight doesn't change?

I actually don't know.It always is different.I ate 2200-2300cal and did nothing and lost 1%in two weeks.I gained 2lbs this week on 3100-3200cal and lost .1%bf Only time i tryed bulking i ate 4100cal and gained 10lbs in 3months .Like usally i'll gain 1-2lbs in three days with some b/f around.4% and come sunday the lbs. are still there but my b/f went down.To starting point or lower.Like this week.But i eat less on weekends too (not lifting just cardio in morning and training in eve sat only)Ieat around 2500cal on sat mybe 2700 and 2300on sunday low carbs on both 150sat 80-100sun