I thought I had this nutrition thing down, but BJJ has thrown a bit of a wrench into my plans. In an effort to drop from 217->= 200 my the second week of August (then start to gradually increase calories to maintenance) I cut my carbs right down to under 100g, and then nearly blacked out while lifting after BJJ, so I'm thinking I need to add some carbs (or fats maybe?) back into my diet. The question is when and how much exactly (before training, during, after or some combination). Here's a current day, the *ed stuff are the options I'm weighting. 7:30: 3 large eggs and 1 serving egg whites omlett with 1/2 cup spinach 1.5 servings shredded mozarella 1 serving natural salsa and a medium banana. 10:15: 30g protein shake, 1/4 cup almonds 10 carrot sticks, 3/4 cup brocolli, 2400mg fish oil. *cheese stick 12:45: Turkey sanwhich on flax oat pita with 6oz turkey 1 piece cheddar (~110 calories) 1.5tbsp mayo with 1.5 cup spinach on the side. 2400mg fish oil 4:00: 30g protein shake, 1/4 cup almonds 3/4 cup brocolli 2400mg fish oil *apple (or could be right after training) 6:00 while training *1/4 serving biotest surge in 1 liter of water 8:30 (right when I get home) 22g whey protein *1/4 serving Surge 9:00 8-10oz meat 2 very large helpings of fibrous vegetables with olive oil and red wine vinegar dressing. I have the calorie and macronutrient breakdown handy if it'd be helpful, but I think the issue is basically the best way to distribute my carbs around training. Thanks!
You know, if you're an athlete concerned with performance you should never cut your carbs down that drastically. You'll experience that same blacking out sensation and you're performance will suffer. If you've already got your diet figured out to maintain 217lbs. and exceed in accomplishing your workout goals you really don't have that much else to do. Leave everything the same, just eat a little less, or add in 15 more minutes of cardio a couple times a week. It really is as simple as that. If the above was a sample of your maintenance diet at 217lbs. I would say just cut the mozzarella and the mayo, add in 45 more minutes of cardio a week over 3 sessions, and repeat until you're down to 200.
