I have passed my bulking phase and have got a bit of muscle gain during that. From the beginning of this month, I starting the cutting phase with low calorie intake (about 1500 Cals a day - weight 5 feet 8 inches - 74 kg - skinny fat). I have been told by a professional to have protein and carb blend together after workout for maximum gains. I have took creatine for around 1-2 month(now in pause), took casine and still take it and have just started glutimne+amino focus rsp(bcaa and caffeine) during the workout. My goal is to at least cut 500cals a day and lose 10kg in 3 months -- mainly the belly fat, I got a freaking big tummy and skinny arms(12 inches).
My current diet structure is:
1. Morning 7am: oats in milk(~300ml) with frozen berries. 2. Morning Tea 10am: 1 apple and 1 kiwi. green tea 1 bag in water. 3. Lunch 12:30pm: boiled rice with boiled veggies and 1 can of Tuna/Salmon. 4. Dinner 5:30 pm: Chicken breast/thigh fillets fried in canola oil and lemon juice with herb powders. Salad: half cucumber and 1 small tomato with some spit olives. 5. Before Sleep 9/10 pm: YoPro High protein yogurt with some fruits(optional). I usually avoid this diet, so can say every second day I don't take this. Supplements: 5gm scoop Creatine in juice. 1.5 scoop protein powder + 0.75 scoop of cab blend after workout(around 8-9pm). 1 scoop of casein before sleep. Workout plan: Each day for two muscle groups. 4-5 days a week. Example: Day1: Triceps and squats Day2: Biceps, Hams and Calves Day3: Rest Day4: Shoulders, Stomach Day5: Lats, Row pulley Day6: Chest and forearms/deadlift Day7: Rest The basic idea is to hit two unconnected muscle groups on a single day, so that soreness in one muscle group has least affect/involvement while working out on the second muscle group. Plus, I hit one muscle group once a week only. I find that if I hit one muscle group to death and then give complete time to recover before hitting next time, it comes with increased strenght next time(gain!). It takes my body to have at least 4 days from soreness to completely go. I also try to keep every strength training session from 45mins to 1 hour. After finishing strength training, if I don't feel to tired I go for cardio, nowadays boxing but before I was doing cycling machine.
I just read Cals on the carb blend powder (I use Vitagro S2). It has 280cals per serving which is 2 scoops. I have been taking 3/4 of a scoop and rarely one whole scoop.
Should I cut this off from my diet or it doesn't make much fat and helps maintain the muscle more and gets converted to energy for muscle repair, that is has more good than harm?
Also how much time gap should there be between normal protein shake and casein?
P.S: I have followed this program strictly for around 2 months now. I started from 7 Nov 2019 and on 13 Jan 2020 I lost around 6kgs, from 74kg to 68kg.