Hi Yayhowfun! Up until last week when I entered competition prep (and wasn’t tracking my food), I was eating (if I had to guess) 3000-3500 calories a day. Now that I am in competition prep, I eat about 2700-2800, 40% protein, 15% fat and 45% carbs. So I’m averaging about 200 grams protein, 70 grams of fat and 300 grams of carbs. I eat my oat bran and banana in the morning, before I train and then eat more oat bran and banana and honey in the morning after I train. Then I have eziekel bread with my chicken salad at lunch. After that I get the rest of my carbs mostly from vegetables. Every 3 days I eat starchy carbs throughout the day to help spike my insulin. I train 6 days a week with only 3 days of HIIT cardio not lasting more than 20 mins.
