Diet critique please

[matista]

Aside from the last 2 weeks where I've been sick (glandular fever), I've been cutting for the past 3 months. I have gone from 20%+ down to around 13% (@208lbs, 6' tall) WITHOUT losing any strength, on the following diet:

6am - whey, oats
6:30am-7:30am - workout
7:30am - whey (pwo)
8am - baked potato, tuna, cottage cheese (pwo)
(note that on non-workout days, my 6am meal is taken at 8am when I wake, and the pwo stuff isn't eaten)
11am - whey, casein, anpb
1pm - 200g chicken, 30g brown rice, lots of veggies
4pm - whey, casein, anpb
7pm - 200g chicken, 30g brown rice, lots of veggies
10pm - whey, casein, flax
bed

That's a total of about 1800 calories on non-workout days and about 2400ish on workout days. I am a raging endo/meso so any more calories than this and I just bloat out and gain fat (as well as muscle). This calorie range allows me to lose 1-2lbs a week without dropping strength.

It has been pretty successful for me so far, but progress was slowing and I was starting to get bored of the same stuff every day for 3 months. I have done CKD diets in the past and have ended up fatter(!) and lots weaker at the end, so I'm not after changing to CKD - however, I do intend to reduce carbs considerably and take in some more fats. At weekends I will carb-up - so I guess it's more like the Anabolic Diet. Here is my revised plan:

6am - Low-carb MRP
6:30-7:30 - Workout
7:30 (PWO) - Whey, Dextrose (may drop the dextrose)
8:00 - 4 large whole eggs scrambled
(Same as before - on non-workout days, the 6am meal is taken at 8am instead).
11am - Almonds (20-30g?)
1pm - 1/2 lb Burger or lean beef
4pm - Almonds (20-30g)
7pm - 1/4 lb Burger
10pm - Slow-digesting protein (whey + casein)

Weekends will be carbing up - probably just one day initially, with around 4000-5000 calories from mostly carbs (pasta etc). I will also use this as time to cheat and probably hit up dominos etc. During the week will be ultra-clean to allow weekends to be a little more... dirty

Thoughts? Suggestions? Is there anything (really convenient) other than almonds that are a good source of fats that I can take at 11 and 4?

 

[Frosty]

http://steroidology.com/forum/showthread.php?s=&threadid=47553

You seem to have discovered your body's general need for carbs, so don't go through the whole Metabolic Diet like I recommended. However, you can manipulate carbs and see what happens. Example: gradually increase or decrease carbs by 5% calories each week and see if your fat loss/well being improves.

Other than that, when you add fat, it should be animal fats. While almonds are good, and do have good fats and lots of minerals, the problem is that eating lots of raw almonds can hinder digestion via enzyme inhibitors and phytic acid which inhibits the absorption of important nutrients. Again, moderation is fine, but not when you make it a big part of your diet.

Same thing above goes for peanut butter, except that peanut butter fat isn't that good like almond fat is. Peanut butter is high in omega-6, and you don't need this. Eat animal fats mostly, and plant fats in moderation, that's the general rule. Awesome plant fats include olive oil, avocado fat, coconut oil, almonds, and a little flax oil. Again, moderation is the key.

 

[Lifter82]

So almond butter is better than PB ?