[Gunner]

I usually eat the same stuff monday-friday, sometimes I change the protein (chicken/fish/beef).

I thought that my diet was 40/30/30 when in fact is really different, I think that I am eating too much protein and too little carbs.

Some stats:

26yo male
170cm (5'6)
73kg (161 pounds)
14-15% BF

1 rep max:
Squat 310
Deadlift 300
Bench 280
Press 170

This year I want to add some lean mass, strenght and reduce my bodyfat to the low teens. I enjoy my life and I drink wine or whiskey 2/3 times a week, I sleep around 6hrs daily and I have a lot of stress (finance profession)

Until november 2013 I tried Wendler 5-3-1, it did improve my strenght and made my legs bigger, however I was suffering on my lower back and one knee so I switched to westside for skinny bastards v3

I accept suggestions on my diet, I think that my first change is to reduce my protein intake (it's expensive too) and maybe add more carbs, complex or simple?:



Thank you guys.

[Hades]

More protein, more fat, less (<50 grams) carbs.
Or more protein, more carbs, less (no) fat.
You'll lean right out.

[bodmon]

well you cannot add muscle/strength and lose bodyfat at the same time. these are mutually exclusive processes (except for in the early stages or on gear). so you have to commit to either a bulk or a cut.

yes, your protein intake is way too high. the protein amounts generally recommended out there are fabrications spread by the supplement industry to get you to buy more of their product. all that's needed for maximum daily protein synthesis in your body is 1 g per 1 lb of lean body mass. in your case that would be 138 g of protein per day. anything beyond that is just expensive calories that could be replaced by cheaper carbs or fats.

your fat intake is also quite high. the minimum required for proper hormone production is roughly 0.5 g per 1 lb of lean body mass (69 g in your case). on a cut you may reduce this minimum to 0.3 g / lb LBM (41 g) since you're not anabolic anyway. but in the end it's your dietary preference.

meet the above protein and fat minimums and eat 250-500 overall calories more per day and increase your lifts to in order to bulk, or eat 500-1000 overall calories less per day and try to maintain your lifts in order to cut. do not worry about macronutrient ratios - they are broscience. source of my knowledge: http://www.youtube.com/user/JuggernautFitnessTV/