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9 days out from a THR I am changing my macros and total calories to provide resources for recovery.
I will initially try 1400 kcal/day :
Protein recommendation to maintain Muscle mass is 1.5 g / kg of lean body mass.
For me therefore: Protein 75g x4 = 300kcal.
1100 for carbs and fats ie 550 kcal each. Which represents about 135 g of carbs per day and 60 g of fat per day.
Percentages: Protein= 22% min. Carbs = 39% and Fat = 39%
These are adequate Protein, moderate carb and moderate fat macros . Weight loss is not the goal for the next 6 or 7 weeks but with even less exercise possible, avoiding weight gain is desirable. It will be interesting to see weight changes as glycogen stores and water stores may increase. Nutrients are key. Recovery must be planned now.
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933 kcal
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Fat: 61.43g | Prot: 53.93g | Carbs: 37.89g.
Breakfast: Avocado, Olina's Seeded Crackers Pepita Seed. Lunch: Coles Smooth Ricotta, Woolworths Short Cut Bacon, Capsicum, Cauliflower, Mushrooms, Egg. Dinner: Coles Smooth Ricotta, Creative Gourmet Frozen Raspberries. Snacks/Other: Coles No Added Sugar Dark Chocolate. more...
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2122 kcal
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Exercise:
Housework - 2 hours and 30 minutes, Resting - 13 hours and 30 minutes, Sleeping - 8 hours. more...
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