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I have been on Rippetoe's proram for a while now and have made considerable progress with all the lifts till mid-August. I took a 6-week break after that for some personal reasons. I started lifting again in mid-October by tweaking my diet a bit. But I seem to have gone a bit higer on the caloric side. Maybe you guys can help me out.

I weigh 85.5 kgs with a bodyfat of 19%. At mid-August I weighed 81 kgs and bodyfat of 19%. Obviously, the bodyfat doesn't look accurate. And, I still fit into the same trouser just with a lil' difficulty now. And, my lifts are getting back to where I left 'em.

This is my diet now:
Breakfast
6 egg whites (instead of 5)+ 1 whole egg with 2 slices of bread
1 cup oats + 2 cups milk
2 tbsp olive oil
1 protein shake - 2 scoops (instead of 1)

Meal 1
2 slices of bread with cheese
1 cup of pasta (instead of 1.5)
1 piece of fruit

Pre-workout
50g of Dextrose
1/2 cup oats (instead of 1)
1 protein shake - 1 scoop
3g creatine

PWO
1 protein shake (2 scoops) with 1 cup of milk
50 g dextrose
3 g creatine

Meal 2
2 chicken breasts
Veggies

Meal 3 - before bed
1 can of Tuna (instead of 2, it was drying up my mouth and i seemed to be reacting to it weirdly :S so i just upped by protein by adding in another scoop in the morning shake)
Veggies
1 cup of milk

calories 3133
carbs 329
protein 341
fat 72

But before "un-tweaking" it, it the macros looked like this:
Calories - 3,328
Protein - 342.7
Carbs - 370
Fat - 77


Till mid-August it was:
Calories 3010
Carbs 280
Protein 348
Fat 72

I fit easily into my 32-inch jeans easily then, it's just getting a bit tight now. And, for me it's kinda :S I remember I hit 86 kgs in 2006 but my waist shot up to 36 then.

1. So I don't get it, have I actually put on more muscle now than I did last time?
2. Should I actually tweak my diet up a bit again because I've only run it for a week, I have reduced the calories and the carbs, but if I know i'm on the right track, I don't mind waiting. Probably this is just the fat I put on during my time off..?

thank you.

ok i think i'll just cut down the info a bit.

Here are my macros:
till mid-august:
Calories 3010
Carbs 280
Protein 348
Fat 72

Re-starting diet:
Calories - 3,328
Protein - 342.7
Carbs - 370
Fat - 77

present diet:
calories 3133
carbs 329
protein 341
fat 72

should i hang onto this, because my previous diet, the one I followed till August wasn't too heavy on my waist. But i want to put on muscle and not fat so please advice accordingly.

If you want to increase your muscle and decrease your fat it's going to take awhile.

Your aprox 200lbs ? I would try to get in 3600 cals. If you minimize your carbs and increase your protein and fat that may help your minimize your fat gain.

This is a longer process so have patience .

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As TALO said, it takes a while be patient. You're doing the right thing though. Follow your plan for a while, then make a small change, follow, change, etc.

A couple tips that have worked for me...
1-try to keep carbs and fats separate (so no bred + oil, or fatty meat + pasta)
2-try just having carbs at breakfast, and PWO. then add carbs as you need them. If you want to lose fat, timing your carbs could help a lot.

-hope that helps. (I made a couple comments in bold)

most of the last page has some good info pertaining to keeping carbs and fats separate.

[QUOTE=TALO;72074]
Your aprox 200lbs ? I would try to get in 3600 cals. If you minimize your carbs and increase your protein and fat that may help your minimize your fat gain.
[QUOTE]
Being at 3,300 calories, ballooned my weight and added alot of fat. So I don't think that's a good idea.

My macros looked something like this:
Calories 3328
Protein 342.7
Carbs 370
Fat 77

i usually workout at 9 in the night and have carbs in my pwo around 10. is that bad thing to do?

what time do you go to bed?

Workout harder

I lift weights 3x a week and do cardio 2x a week for 50 minutes each. Brisk walking and the bicycle.

I sleep at 12 at night.