BF: 10-12% (rough estimate based on previous skin folds)
I am currently getting ready for my first comp in March (currently 8 weeks out) and been dieting for 3 weeks so far
I am on a carbohydrate cycling diet at a 20-25% calorie deficit.
Training days - 2376cal
Non training days - 1780-2080cal
Mon - Moderate Carbs
Tue - High Carbs
Wed - Moderate Carbs
Thurs - High Carbs
Fri - Low Carbs
Sat - No Carbs
Sun - No Carbs
I have stuck to a clean diet, very disciplined and havenít slipped on meals once, hitting my macros and calories almost exact daily.
I have the following questions which would really help me out:
- At my current calorie deficit how much cardio should I incorporate (currently doing 3-4 days per week @ 30mins fasted cardio in mornings and 20mins post workout (steady state cardio/120-130bpm))
- My digestion (bowel movements) seems to be quite slow and I incorporate quite a lot of fibre (broccoli + spinach in most meals)
- should I use cheat meals to stimulate my metabolism?
- My weight hasnít dropped yet Iím looking better in the mirror, condition looks much better (could be linked to digestion/bowel movements)
I have done plenty of research reading countless articles, I am confident that I have established a good diet plan but these few questions I am unsure of. Any help or guidance would be much appreciated!!