The diet I am using is called leangains. It incorporates calorie/carb cycling and intermittent fasting in the hope of acquiring lean mass gains. An in depth explanation of the diet can be found here.
I've done yoyo bulk/cutting approaches many times in the past and they never worked out for me. I find the leangains approach extremely slow for both muscle and strength gains but I prefer not having to cut for months on end with the risk of losing hard earned muscle.
Currently doing a 'body recomp' where I stay roughly the same weight but lean body mass and strength slowly increase and body fat slowly decreases.
This is the basic breakdown of my body recomp diet to maintain 70kg (154lb):
Calorie Intake
Daily maintenance calories: 2370
Training day calories: 2850 calories (+20%)
Rest day calories: 1900 calories (-20%+)
Macros
Protein 200g every day
Carbs: More on training days, Less on rest days
Fats: More on rest days, Less on training days
I have been following this diet for a few months now. My weight has stayed around the same but I am slowly leaning out and my lifts are slowly increasing. I'll stay with this diet until I am happy with how lean I am or my lifts start to stall.
Once that happens I'll be doing a lean bulk.
