Yeah thanks, I have tried it, not great on my side 
I 'm gonna see how it goes for 2 weeks, if I have to cut it I will
Todays menu.
I had lamb shoulder, which was fatty when cooked, but I removed as much of it as I could, so I think this might be a little higher in my fat count than I really had.
Breakfast
3 eggs
black coffe 1 tbsl Heavy cream
Protein shake
1/2 zuccini
1/2 tsp MCT oil
Lunch
Lamb shoulder
green salad (leaf and cucumber)
1/2 tsp olive oil
Post workout
1 banana
1 cup rice 1/4 tsp butter
Dinner
Lamb shoulder
Brocoli
1 cup cooked jasmine rice
protein shake
Before bed
Protein shake
C - 128/150 (-22)
P - 200/225 (-25)
F - 73/56 (+17)
I am going to work on a meal prep tomorrow so I am a lot closer to my targets.
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Carbs only around workout time - how much depends on your needs and how well you handle carbs. Maybe 50-150 g. Just experiment.
No carbs the remaining 22 hours of the day.
Keep it simple.
Those added fats arenât helping you any since youâre already hitting your minimum requirement.
Iâm not sure what the purpose of this is. I could get behind this if it were pre workout but i donât see the benefit in increasing glycogen stores after you just trained.
Sorry if it seems Iâm dogpiling you. Iâm on your side, just trying to get things pointed in the right direction.
Has the Post-Workout Window fallen in favor? I always tried to fill the muscle glycogen void caused by a hard weight training session, so that my muscles were in the most favorable position to grow. This is one of few opportunities that a spike in insulin drives nutrients into the muscles. I also included protein within 30 to 60 minutes post-workout.
Isnât post-workout the best window to ingest creatine? The insulin spike is a prime opportunity to drive creatine into the muscles. And carbohydrates are required to spike insulin.
The glycogen depleted muscle openly receives the carbohydrates and not store it as fat.
I did this regardless of whether I was trying to cut for a contest or bulk between contests.
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The current sciencey approach says that everything that we thought happens in the post workout window, actually begins During the workout.
And now people try to get the carbs in before and during the workout, so theyâre already in your body when the Anabolic Window opens.
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Iâll add that the glycogen boost helps a lot if youâre in a steep deficit.
#Bi-Winning (people still say that, right?)
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That is news to me. I thought the same as @RT_Nomad and that post workout was ok. I can work to change that, but having rice or something like that pre workout I donât like doing, suggestions on how to get it in? I donât like eating too much before a workout.
as for the MCT oil and butter, they are there to reach fat goals. I measure them to make sure I donât go over. Also with MCT being a medium chain fat, doesnât it also get used as energy first? I learnt stuff years ago about coconut oil and mct oil being more readily useable?
If thatâs not the case, if I donât add any fats to my daily diet, I wonât get very many in my food.
No worries, re: dogpiling, Iâm on here because my methods havenât worked, so just trying to get it right.
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I use fruits/fruit juice as itâs easier to stomach than putting down like 200g rice.
âŠ
It seems you are exceeding fat goals, so intentionally adding fats doesnât make a lot of sense IMO.
If you werenât reaching fat target, it makes sense.
Glycogen will always be used before dietary fat and body fat stores. They are better fats for you, as in - they carry more essential fatty acids, but I wouldnât count on them being more readily available. Even if they were⊠youâre still not looking to add fats unless you need to.
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I do still like post-workout carbs, but not at the expense of pre- or intra-. My thought process is one, that the anabolic window is still open, and, two, Iâm going to stick some carbs somewhere. I donât like a ton of fats, so carbs are going to be in my diet, typically in higher amounts than I want to drink during my session. Putting them post-workout, at best, will drive more glycogen into my muscles and, at worst, is âsaferâ from a fat gain perspective than elsewhere in the day.
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Are there any salad dressings that are ok to use on this greenfaces diet? Cause salads without oil/dressing are gonna get boring by tomorrow 
Todays meals
Breakfast
3 eggs
protein shake
coffee + thickened cream
Lunch
Lamb 150g
green salad
Pre workout and during working
750ml V8 Juice
Dinner
chicken breast - 400g
olive oil 1/2 tsp
Broccolini
Silverbeet (spinach)
1 cup cooked rice
1 additional protein shake
C 148/150 (-2)
F 57/56 (+1)
P 236/2335 (+11)
Will definitely look at making it easier with meal prep, have not been able to do it properly yet.
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Ha! This sounds like something weâd force ourselves to do a long time ago. How did that sit for you?
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I was feeling pretty lagged most of the day, I did take notice of what happened when I had it, it was literally like 10 min before I started training, but during the session I can say that I did feel a little more with it/ have some more energy to work. So I think it went well.
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Tbh i donât see most jacked guys eating salads. Probably because salad tastes like lawn trimmings without dressing, and all the dressings are either fatty or sugary.
You might find something for it, but i donât think Iâve seen anything personally.
You can use whatever you want for salad dressings, even if it has âunnecessaryâ oil in it. Again, weâre just talking about trying to reduce extra fats.
If you swapped out that lamb shoulder with leen beef, fish, or chicken, youâd probably be fine with whatever salad dressing you want too. This is probably your fattiest meal of the day.
Another option is to just do egg whites instead of whole eggs.
Itâs entirely up to you how you want to budget your macros, Iâm just trying to offer alternatives.
If your current macros are sustainable for you, even with higher fat content than budgeted - its totally reasonable to keep your diet as is.
I listed what I would set macros to for optimal benefit, but the best diet is always the one you can stick to.
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During my competitive days, the mere act of eating 6 meals a day had me eating one hour prior to my workout. So, in effect I began fueling for my workout depletion with that âpre-workoutâ meal.
That meal, my fourth meal of the day was the same as my second meal of the day. It was a can of tuna fish and a room temperature baked potato, that I ate like an apple (nothing added, and you donât need to add anything, as some moisture is absorbed back into the potato when it cools.) I have always had a strong stomach and never had any ill effects for eating close to my workout. Note: I wasnât doing any Super Squats. All my sets were 8 to 10 reps, and sometimes 5 reps when I was focusing on getting strong. So, I never got nauseous.
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The closest I ever came to that was the final agonizing two weeks before a show that I went all out to get cut, I would buy a head of lettuce and eat it like an apple just to feel something in my stomach. That starved, it actually tasted great.
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Salads were never part of my planned diet strategy. But I might find myself out eat with my wife and a salad was one of the few low calorie offerings.
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Ha! I just saw a Tanner Shuck video where he said something like veggies are gross, and I was like âyay - I donât have to eat them!â
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One of us!
Actually, on that note
And of course, Jon Andersen hears 5lbs a day and says âHold my bone brothâ
I will say, on the salad/lettuce discussion, Dan John talks about a buddy of his that was getting stage lean for a bodybuilding show and the final weeks of the diet were âLettuce and dopeâ.
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