Honestly, my diet is all over the place. I do carb rotation in beginning to jump start fat loss. Then I go to a low carb states chic his like 150'grams at lowest. I go flat real quick. And real flat. But my prep coach is constantly adjusting and changing in carb and cardio ratio.
I usually get a cheat meal every 10'days. And when I say cheat it was 16oz ribeye steak, 4-5 cups pasta, and a whole apple pie. I would get one of these after a low carb week and when I was really flat, my coach would feed me. I would wake up leaner, crazy veiny, and full.
I wish I could give you a better detail, but honestly, I am a robot during contest prep, and whatever my coach said I did.
Like my coach says, out of 10 days, you will probably have 8 or 9 "bad" ones. Meaning you should struggle, that means it's working