training & eat before competition

[MaNoZz]

training & eat AFTER competition

hI bRO!
i've some question if possible have reply about this...
So, i've finished my competition phase last week, Sunday past I had the last competition, then I made a recharge of carbohydrates on Monday to restore glycogen H2o and more ..

Monday evening I have maked a full body low volume and weight workout.

Tuesday I stopped with the training and I have inserted carbohydrate / fruit / vegetables during the day ...
Now i've 250gr carbs day/low proteins 200gr day more and less and low fats, this becouse i need to pud for some time some proteins, is better , then i will insert it moderate..

Today Friday I thought going to do a full body workout once again with a pyramid-one exercise for body part ...

My question is how to structure the way out of this period, as diet / trainings, as I need to do?

THANKS

 

[needtogetaas]

some one get in here.

 

[needtogetaas]

I will move this to the womens board if I have to. They all compete a lot over there and always help with this stuff.

 

[MaNoZz]

I will move this to the womens board if I have to. They all compete a lot over there and always help with this stuff.

Why?

i need to know the best way after competition, training and diet...

 

[needtogetaas]

Why?

i need to know the best way after competition, training and diet...

Ya I am saying the women know a lot about this bro. hey all compete a lot.