So from what I understand you want to take in protein with carbs early in the day, and protein with fat later in the day? My maintenance cals are roughly 3200 per day. Should I go above or below that per day? Also, what should my macros look like on a recomp diet? maybe 50/30/20 P/F/Carbs?
Did you read the article I directed you to in another thread? It has all the diet/nutrition tips and advice needed there re meals, etc.
For recomping you want to calorie cycle. This means higher than Maintenance some days and then lower than Maintenance for some days. Whether you do 3-4 days at or below Maintenance/1-2 days above Maintenance or higher than Maintenance on resistance training days/lower than Maintenance on non-resistance training days is up to you; you need to find what works best for YOU!
As for macros, different macros work differently for each individual. Again, you need to find YOUR "sweet spot". A general rule though would be at least 1 gram or protein per pound of body mass, at least 50-100g of carbohydrates and 60-100 grams of fat daily; how you do the rest once that is sorted is up to you.
The extra calories on higher than Maintenance days usually come from carbohydrates. And on those days you should forget about counting calories and have as "cheat" days.
~Rosie
Team APPNUT