Diet

So it's 2 months until the NSW open, and I'm planning to put a bit of weight back on hopefully in the form of muscle, with minimal fat gain. Along with this I want to get my squat up to 160kg, which will hopefully come fairly rapidly since I'm dramatically increasing my calorie intake in comparison to the last 2 months. It actually won't be hugely different from how I've been eating, it will still be very clean but with alot more carbs.
I was going to hit the GOMAD diet but since I'm going to stay in -81kg I'm just going to increase my cals enough to make some good lean gains and increase my strength. Also important is I'm going to limit my milk consumption to twice a day to keep my blood sugar levels stable and to take advantage of the insulin spike milk gives at the best possible times - first thing in the morning and straight after working out in the afternoon. I haven't worked out my days off diet, but my work diet will pretty juch be this:

Morning - Protein shake with milk (before leaving for work)
- Oats with a bit of milk and mixed frozen berries (after getting to work)

Mid morning - 2 eggs and slice of cheese on dark multi grain rye

Lunch - Turkey pattie/kangaroo fillet/chicken fillet, slice of cheese on multi grain rye, steamed broccoli

Post workout - Protein shake with milk, banana

Late afternoon (judo nights) - Protein shake and oats with water, peas and corn

Dinner - Meat and veg