[Erik]

I agree with Kuba’s comments on the first move with diet and steps. With changing your pre workout meal this is purely down to your preference. But changing to rice or pasta and chicken with fresh pineapple for carbs but also to help digestion would be a nice change

Do you think I could keep it at 3500 for the first weeks or do you think I should lower it when the diet starts?

[Erik]

Here I would go to 400 carb 60 fat this will get you moving very nicely initially this will be a 562 cal reduction combined with steps coming up to 12k

Rest day shoot for same calorie reduction

You can initially pull evenly across each meal then keep carbs pre & intra

Where should I reduce the fat from? I only have 10g almond butter and 10g dark chocolate, 6 caps of omega 3. The rest comes from my protein and carb sources. Should I remove the eggs?

[Erik]

Haha no my man just gunna have to be happy with what god blessed you with… or just get massive

[Erik]

Here is my diet right now.

I wake up and drink 500ml of water with just over 2g of salt and take 500mg of magnesium.

Meal 1: 6 caps of omega 3, 150g oats, 30g whey, 50g blueberries, 10g almond butter and 2 eggs

meal 2: 250g chicken, 120g pasta, 100g broccoli

meal 3 (pre workout meal): 150g oats, 30g whey, 50g blueberries, 10g dark chocolate

meal 4 (post workout): 150g cor, 30g whey, 50g blueberries

meal 5 (last meal): 250g chicken, 120g pasta, 100g broccoli

total: 3988 kcals, 501g carbs, 293g protein, 78g fat.

To add: I’m not super full at all, which is what you can usually be during the last week of an “offseason” but my digestion seems to be working very well, plus I have a relatively high activity level through my job. What do you think my first move should be, I think I want to keep the food as high as possible around training. And I also feel like I should have replaced my pre workout meal with a real meal, like pasta and chicken since 5% minced meat is completely gone here in Sweden since my current pre just goes through me.