On a recomp, How many grams of "good fat" daily, is acceptable. I am writing a new diet/spreadsheet and it seems INSANELY HIGH! Any advice would be appreciated.
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on recomp i use maintence calories, and 6- 7 meals and no carbs
Each meal is 50g protein, and i multiply that by the # of meals but try not to go over 350g tops (if it is then i lower the amount of protein per meal) the rest i use in Fats to get my calories less 200 for indirect sources of kcals. (fats in protein carbs in protein ect.) and i have a clean cheat meal (brown rice/pasta ect) and its only 1 meal then my next cheat meal is on a sunday (normally the first 3 meals with GDAs)
i end up with 150-180g of fat and maybe a lil more on other days
Preworkout has fat in the meal PWO1 does not. PWO 2 does.
hope this helps.
PS i can try and give you a lay out for a recomp Diet if you would like, PM me for info.
then i would do 8 meals a day and 45g pro(1440 kcal) and 24g (1728) fat per meal. and will give you 3168 kcal per day which will leave room for indirect kcal sources.
now this is for NON workout days
Workout days remove the 24g of fat and that gives you 216 kcal to play with if you want to add those kcals in waxymaize PWO you can (54g waxy) and remember because of the indirect sources you can play with that waxy number a tad.....
I had 8 meals listed... Breakfast, snack, lunch, snack, pre WO, post WO, Dinner (1hr after post WO), and pre-bed.
My fat may not be quite that high, maybe 125-150. My carbs will be close to 300 daily.
I lift 5x a week. I do about 20 minutes of cardio after weights in semi HIIT form.
I am going to see what happens the way I have planned for the first couple weeks. I might even lean into more of the type of recomp diet you have described. Slowly decrease the amount of carbs I intake daily, and raise the amount of fat I take in.
Should get really nasty in a few weeks. It has never been a problem for me to drop fat, while maintaining muscle.
Thanks for all of the help bro! Reps to you!