I've tried cutting calories and my lifting and energy suffers badly, I then tend to "refeed" too much and end up back where I started. I've made good gains this year, but I need to step up a notch.

I have decided low-calorie is not working well, so I've modified my eating plan to:

========== EATING PLAN BEGIN ===========
LIFTING DAY
=========
M1
Egg Whites - 1 cup
Oats - .5 cup
Blueberries - 100g
Strawberries - 100g
Fish Oils - 1 capsule
440 cals - 28.4/51.5/11 (P/C/F)

M2
WPI - 60g
Oats - 0.5 cup
Fish Oil - 1 capsule
473 cals - 47.8/44.9/12.4 (P/C/F)

M3
Tuna - 180g
Spinach or lettuce - 200g
Apple - 1 medium
Fish Oil - 1 capsule
207 cals - 36.1/12.5/5.0 (P/C/F)

M4
WPI - 60g
Oats - 0.5 cup
Fish Oil - 1 capsule
473 cals - 47.8/44.9/12.4 (P/C/F)

WORKOUT
M5 (PWO)
WPI - 30g
Dex/Malto - 90g
473 cals - 23.4/90.0/0.7 (P/C/F)

M6
Chicken/Fish - 250g
Brown Rice - 1 cup
Brussels, Cabbage, Caulifower, Broccoli
609 cals - 76.4/44.9/14.3 (P/C/F)

M7
WPI - 60g
Fish Oil - 2 capsule
318 cals - 46.8/8.9/11.4 (P/C/F)

TOTAL 3037 cals 40%P/40%C/20%F

NON-LIFTING DAY
=============
M1
WPI - 60g
Oats - 0.75 cup
528 cals - 48.3/62.9/10.4 (P/C/F)

M2
WPI - 60g
Oats - 0.5 cup
428 cals - 47.8/44.9/7.4 (P/C/F)

M3
Tuna - 180g
Spinach or lettuce - 200g
Apple - 1 medium
Fish Oil - 2 capsule
252 cals - 36.1/12.5/10 (P/C/F)

M4
WPI - 60g
Oats - 0.5 cup
428 cals - 47.8/44.9/7.4 (P/C/F)

M5
Chicken/Fish - 250g
Brown Rice - 1 cup
Brussels, Cabbage, Caulifower, Broccoli
609 cals - 76.4/44.9/14.3 (P/C/F)

M6
WPI - 60g
Fish Oil - 2 capsule
318 cals - 46.8/8.9/11.4 (P/C/F)

TOTAL 2418 cals (49%P/29%C/22%F)
========== EATING PLAN END ===========

I've just started Chad Waterbury's ABBH 1 and plan on lifting every second day, so over a two week period cals should average around 2700 per day. On my non-lifting days I will be cycling to and from work (doing my bit for the environment and my heart) which takes about 40 minutes each way.

Does this look okay?

Any feedback would be great.

Cheers,
Mike

I think it's great that you aren't afraid of taking in more calories. A change that I would make is taking out a lot of the WPI (I'm assuming WPI = Whey Protein Isolate) and replacing with whole foods, or at least a protein blend like Nitrean for different absorbtion rates. Especially at the end of the day, whey isn't going to do much for you as you sleep at night. Replace with cottage cheese or casein protein.

I think it's great that you aren't afraid of taking in more calories. A change that I would make is taking out a lot of the WPI (I'm assuming WPI = Whey Protein Isolate) and replacing with whole foods, or at least a protein blend like Nitrean for different absorbtion rates. Especially at the end of the day, whey isn't going to do much for you as you sleep at night. Replace with cottage cheese or casein protein.

Good call! I'll see if I can do something easy for the last meal (of each day) and also the first meal of my non-workout day. As I ride to work I have to have something easy for M1 as I have it at work (ie I can't cook egg whites etc). I might make an omlette or something the night before and nuke it in the microwave or eat it cold.

Cottage cheese before bed sounds like a good idea as well.

Thanks for the suggestions so far.