Log is looking great, as always!
I can understand about wanting to keep the fat off. I can bulk with the best of 'em, but too many carbs in my total calories and I end up getting fatter in a hurry.
What I found worked well for me in the past for getting stronger without adding much fat has been this:
- No food for first 2 hours when I get up (I've never been a breakfast guy, so that's no problem for me). Big coffee, DEVA CLA and any sort of vegan fat burner is breakfast. Gives me energy and has a bit of time to do some work for a fractional bit of fat loss early on.
- All meals until training time are lower carb, 40g/meal maximum, usually lower though at only around 10-20g (lots of meat alternatives do the trick here). Always 40+g of protein, fat anywhere from 10-30g. Usually have three meals like that prior to training, last one is about 2 hours before heading to the gym.
- SOME carbs about 45 minutes before training, might be a Clif bar or something, just enough to get my energy back up to fuel me well enough to get beat down by the iron.
- Biggest meal about 45-60 minutes post-workout, usually about 50g protein / 80-100g carbs / 10-20g fat, usually around 700-850 calories on average
- After that, I'm usually just sitting around the house working a bit before bedtime (usually end my training around 12:30 to 1 AM), will graze a bit on some cashews or something while relaxing and doing desk job stuff. Prior to bedtime, one final protein shake to get another 30-40g in, few carbs (30g or under), 5-10g fat. By 5 AM, it's lights out, repeat again as necessary!
Of course, that's just my own experience. Too much to eat during the day leaves me too sluggish and decreases my training performance, so I eat nearly half of my calories in the last 5 hours of my day.
For now, I've upped the carbs to a higher level to test things out (will get bodyfat measured again in a month to see what damage has been done, if any), but otherwise, many of my days this summer when getting stronger while losing bodyfat were done by keeping protein and fat way up and high carbs ONLY in the meal after training. It takes a bit of getting used to, but it definitely did the trick!