Chicken/fish/tuna/lean beef/turkey/eggs
I would try and stay away from any carb like rice/bread/oats
Really stay away from fat like oil/high fat beef
Get ur fats from nuts
You should have lost alot more fat in 12 weeks. 1-1.5 lb of fat a week, you maybe drop .5% in BF. I would recomp and maybe get ur diet in check. Keep ur protein/fat high and drop them carbs.
I was thinking about trying a 12-16 week lean gain bulk, by carb cycling. 5 day split workout with 2 days rest.
There will be Low/Mod/High carb days.
Low carb days will be my rest days.
Mod carb...
If you wana focus more on tricep do it at the beginning of ur workout. If need to learn to give it 100% at the whole workout, if you dont give it all u got then you probably just go home and rest....
It looks like it worked good, but you need to bring ur fats way up. Low fat will lower ur test/hormones levels. I would drop ur carbs to 30ish for 3 days then 4th day drop ur fats and eat 175g of...
When you start eating more carb, your body will retain up to 10 lbs of water weight. Gaining 9 lbs in one week is probably 90% water weight. Drop ur carbs for 2 weeks and you'll lose the 9...
what kind of job do you have? Light duty job your cals are probably to high for being at ur weight. Labor job ur cals are probably close. 300-500 cals over your maintenance will keep fat to a min....
GL. You have alot of fat to lose. The cals seem a little low, your should start at 2500, then drop 150-200 every 10 lbs u lose or drop 200 cals if you don't lose 1 lb for 2 weeks.
