Epi-Strong diet help

[fishtaco254]

Hey everyone I'm in my 3rd week of my 6wk cycle of epi. I started at 6' 178 with only my upper two abs visible, was tired of cutting and losing strength so I was attempting to gain some muscle while losing bf on episode. Problem is I believe I'm gaining fat I'm now at 193 with noticeable muscle gain but with no visible abs. I'm carb sensitive and have been using carb back loading. Basically <30g carbs until post workout then I slam ON recovery immedietly post then hydrowhey two bowls frosted flakes and then maybe 45 mins later a casein shake.

I workout 6 days a week high volume and about 20mins cardio per day. Macros are about 2500cals 230p/250c/80f

Any help with my diet would be greatly appreciated. Here's my typical diet

430a.m. Coffee with heavy cream and half scoop whey isolate

8a.m. 1cup egg whites

11a.m. 8-10oz meat (chicken, 90/10 beef or steak) and a kale salad

2p.m. 80/20 beef

4p.m. quest nutrition bar

6p.m. creatine and workout

7:30 o.n. 2:1:1 recovery, whey, 2cups cereal 1 cup skim milk

8:30 MP casein


Supps
Epistrong 30/45/60/60/60/75
N2 guard
Formeron (3-10)
Zma max
5g fish oil
Glucosamine

Pct clomid
Daa powechews
Osta (need dosage advice)

Sent from my Nexus 4 using EliteFitness

 

[semper03]

If you're carb sensitive then lower it. I maintain a constant 25/40/35 diet year around. It keeps me around 200-210 and 10-13%bf. That comes to 199G carbs which is enough for muscle gain IMO. Also change your carb source. Some people believe in the "if it fits your macros" bullshit of if it fits eat it. I agree a carb is a carb but with your frosted flakes, you're getting them mainly from sugars instead of Fibers. It's the net carb you monitor.

As for what you posted as a diet.

Lose the heavy cream and milk you don't need it. Milk is for babies not grown ass men. Our bodies can't properly digest lactose. Change it for almond milk. Avoid soy.

Change your beef to 93/7. My post workout meal is
1lb 93/7 angus
2tbsp BBQ sauce
I whole egg
4 slices cheddar(real not that nasty sandwich shit)
1tspn Habanero

Throw it up on the grill and boom you have the following

1,078 cal
57 fat
1,902 potassium
2.8 carb
118.5 protein

Don't worry about the fat since you're running lower carbs you can make that shit fit nicely.

Just a suggestion lol

 

[fishtaco254]

Alright I'll try that I suppose. Thoughts on the whole back loading idea? I read in the book that you want a fat source early "hence the cream" and then post workout sugary simple carbs to create the desired insulin spike. Should I just forget that back loading stuff and have a good whole grain (oatmeal) in the a.m.? And keep the recovery 2:1:1 for the pwo insulin spike?

 

[semper03]

Unless in reading your post wrong I think you have it backwards.

consume 30 grams or fewer of carbs until around 5 p.m. ON training days, ingest carbs from post-training (meaning after working out) until bed. On non-training days, have a single carb meal at night.

 

[semper03]

Check this out. It's probably the easiest to understand as literally broken down Barney style.
http://m.mensfitness.com/nutrition/what-to-eat/carb-backloading-to-get-lean

 

[fishtaco254]

Correct ultra low carb until training time (6p.m. for me.) Then post workout slam some simple carbs to create insulin spike to trigger muscle building. I'm just curious if that's what's screwing me up. Obviously I can't have gained 15lbs muscle in 2.5 weeks so my diet has got to be off... Maybe back loading is causing me to store fat idk

 

[semper03]

I've never personally backloaded carbs so I'm not sure how it affects different people but from what I've read on it, it is supposed to do the opposite than what you're having. Being carb sensitive, maybe it's not the right route for you.

 

[fishtaco254]

Yea I feel ya. So would u suggest low g.i. carbs throughout the day instead? Example 1/2 cup oatmeal a.m. then 1/2 cup post workout or something like that? Just trying to find that magic # of grams of carbs per day that will build muscle but still lose some fat %

 

[semper03]

Yea I feel ya. So would u suggest low g.i. carbs throughout the day instead? Example 1/2 cup oatmeal a.m. then 1/2 cup post workout or something like that? Just trying to find that magic # of grams of carbs per day that will build muscle but still lose some fat %

Everyone's body is different so their macros are gonna be different. Try a 20/40/40 you can still lose and build at the same time. Tweak with it a bit till you find what works for you. I eat hi carbs post workout and slowly taper off throughout the night.

 

[semper03]

I say night cause I work swing shift 18-06