Exiting the gym ATM, very light 30 min cardio , only 360 cala burnt and walking home for my glycobol and first meal!!
Ok so meal 1 came up like this:
-1 cup Ground Turkey 99% Fat free: 3g of fat 54g of protein.
-Protein "Cake" As I like to call it: 1 scoop whey isolate , 1 cup egg whites , 1/2 cup oats and 1 tbsp EVOO. Macros: 57g Protein , 17g Fat, and 27 grams of carbs. (Simply mix , stir , put in microwave for around 3:30 mins)
Total macros: 111g Protein , 27g carbs , 20g fat. kCals: 769.
For meal 2 it will be:
-1 Scoop whey isolate with 2 tbsp of natty pb.
Macros: 32g Protein , 16g of fat , 6g of carbs. kCals: 306.
Third meal and last before the fast:
-1 Slice country whole wheat bread
-2 tbsp natty PB
-1 cup of Non fat greek yogurt (Chobani).
Macros: 33g protein , 17g fat, 31g of carbs. kCals: 430.
Totals: 176g of protein/ 53g of fat / 64g of carbs. 1505 kCals. Net calories of the day: 1,145 kCals , what I dont know is if I should eat towards the 1450-1500 NET kCals as my recomp says I should , or the whole point of the Recomp is to have this much NET calories , like making a bigger deficit so you dont gain fat in off days , and you still pound 2200-2400 kCals In workout days so you grow. Maybe someone with a bit more expertise than me can chime in !