please help me understand diet!!! overall plan

[PatBateman]

THIS IS LONG, BUT I NEED HELP!! thanks!!


I am 5'9, 190, 13%bf and looking to go to 190 and 9% by New Years with the help of my buddies var, fina, and test. My next cycle is coming up and I am trying to gain a lot of strength and lose a lot of bf, any size is a bonus.(nile test(500wks 1/2, 250wks3-8), fina(100mg eod wks 3-10), var btg(25mg ed wks 1-10)


I am very understanding of gear and training(train 4 days a week and for cardio I am going to try and do wind-sprints ed and light swimming afterwards), and think that I have diet down ok but am not certain so here goes:



Meal 1: Isopure Shake(50mg powder, 15mg milk/oj=65mg protein), glass fresh OJ, 1 piece wheat toast with jam and pbj(not natural pb, this is a cheat for me)


Immediate Post-Workout: I slug down a zero carb Isopure Glass 40g protein


Meal 2: Post-workout 30-40 min later(same Isopure shake as Meal 1 + maltodextrin(tring to decide on dose of this) 65g protein


Meal 3: Wild-Card


Snack: 2 balance bars/glass of milk(40g)


Meal 5: Wild-Card


The wild-card is this: I can choose between anything here: a sub from Subway(turkey, meatball, etc), I can make a hamburger, I can get a chicken parm or veal parm sub from local pizza joint.


Snack occasionally throughout the day on goldfish, Newman's organic pretzels, crackers, or yogurts. Never any fast or Doritos type foods. Cheat once a week with a pizza.



MY WONDERS ARE THIS: 1. Should I be eating past say 9pm if I am trying to lose bf, I hear a lot of guys like a shake before bed and some claim you will even wake up leaner??

2. With the gear and cycle I have planned, should I try and eat a little dirty to get calories??



Please help me, I am trying hard, I don't drink or smoke, no fried foods anymore, no soda, etc. just need some input and karma for good help!!!

 

[ROLGOR]

I'm a long way from being a diet expert but here are my thoughts
I would not eat dirty to gain calories. That is used for bulking. You want to build but my understanding is you really want to lose bf. with the cycle you are planning if you workout well you will build lbm with no problem. You might get a few more pounds muscle by eating dirty but you will not lose as much bf. I'm back and forth on the value of eating protein before bed. I guess I would lean to doing the protein drink before bed. I make my own shake at protein factory with almost no carb content. I think you need to cut back on the carbs and shakes and eat more high protein food. chicken,fish,steak. eggs for breakfast along with the toast.
Bro if you really want to get the most out of your next cycle spend some money and have swolecat over at gotfina make your diet. you will not regret it. you will start seeing results within weeks.

 

[PatBateman]

thanks Rolgor, that is very good advice all around