More fat. You need fat to digest fat. The problem is most people when they cut they neglect to replace lost calories with not only sufficient protein and also sufficient fat. I'm cutting too, without cardio but i'm getting a lot of fat in, especially at night. I've stocked up on natural peanut butter, flax seed oil caps, and i fill in my remaining caloric deficit with egg yolks, chicken skin, etc. Lose too many calories too soon and there goes your muscle mass.

Strength wise you won't go down if you cut properly, endurance wise, yes. It'll be affected.

Lol, yes. You'll get fat. Spread it out. Just like how you take regular meals.

Btw, I like the way you structure your workouts. It's one of the few powerlifting journals which is worth looking at, it's not... haphazard and disorganized and purely for attention gaining. I'm sure your body will respond unlike some other individuals who still.... look the same everytime they post progress pics despite following impressive sounding programs (not to say those programs are bad mind you)
At close to 90 kilos, despite the fact you claim you're fat (which i don't really believe), you must be pretty decent sized. Being someone who has done powerlifting before with ME, RE and DE days incorporated into my program, it's rather enjoyable reading your journal.
I look forward to your progress pics one day.

Right now i'm in the process of deloading, i've been going heavy and high rep for as long as i can remember and i think i have to learn to anticipate when my body needs short deconditioning period before it actually starts showing signs to wear and tear. Plans are in my journal.

Bah! You worry too much. =) You'll do fine with the right equipment. What structire is your bodytype? Ecto, endo, meso?

I am ecto, built my way up from 50kg to 90kilos now. Gonna try hitting 95kg with no fat gain. I like the challenge, balancing my nutrition and getting in just the right amount of macros. I'll know if i cut too much cals when my next workout goes to sh!t.

If i remember correctly you said you are aiming to cut. You have too much carbs in the later part of the day which is not advisable. If you want to consume cheat meals, do it preworkout or post post workout but not both. For example, today's back workout, my preworkout meal was 2 plates of white rice, 1 large piece of curry chicken, a large serving of curry beef, lots of chicken curry gravy and nasi lemak sambal. I cheat a lot more than you but my bodyweight is still decreasing on cutting phase because it is the onely cheat meal i permit myself to have on a workout day. On non training days I don't cheat at all, period. I keep it strict. Your breakfast has insufficient calories. Why eat again 1.5 hours later after 7am? Your whey and milk already constitutes almost 40 grams protein so you don't need to eat eggs again so soon after that. Add in oats to your 7am meal.
As for the 10pm (prebedtime meal), scrap the oatmeal, go for milk and whey and peanut butter.

This post has been edited by darklight79: May 13 2008, 09:04 PM

Not too difficult. You get a shaker, put whey, milk, oats and shake. Then drink it down. Bam! Breakfast. There's fast acting protein (whey) to reverse catabolism first thing in the morning, slow acting protein (milk) to last you through class till lunch time and you get slow acting carbs which also last long in your tummy. Good eh? =)

If you want to have a shake in between your workouts, make it simple and fast acting. Sometimes i have no time to wait for a full preworkout meal or shake, so what i do is I mix in 2 scoops whey and 2 tablespoons dextrose, add in a lot of water in a shaker. Drink half of just before the workout and sip the other half throughout the workout. I read about this from Milos Sarcev's articles.

What was in your shake today? Cos too heavy and it will make you sluggish during workout.

Explains it, you didn't have any carbs.

Join the club.