Hey guys, i'm trying to calculate my macros perday and needed some help or atleast somebody to look over what i have here, regarding fat/protien/carb amounts per day?

What should my rest days sample meal plan look like?



Lean gains
sample diet, 120lbs 5ft7

Workout Days,
Tuesday, Thursday and Sunday.
1680 calories + 40%(672) =2352 calories total / day
Carbs should be high, protein moderate, fat low. Carbs are the dominant macronutrients of workout days
Foods should include sweet potatoes, oatmeal, complex carbs, chicken cereal

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day 60% to 80% of daily cal.). 1411 to 1881 calories approx
4 PM: Second meal. 420 calories
9 PM: Last meal before the fast. 420 calories

Last meal should have slow digesting proteins, like cottage cheese, meat, or veggies
On training days the post-workout meal is the largest meal

The 8-hour feeding phase starts with the post-workout meal.


Rest days,
Monday Wednesday, Friday Saturday
1560-10%(156) = 1776 calories total/day
Keep protein high, fat moderate and carbs low. Protein should be the dominant macronutrients of rest days.

First meal should have 440 calories and at least 48 grams of protein .

Good food choices should have lots of veggies, ground beef, fish, salmon, whole eggs, avocado, almonds. Last meal should have slow digesting protein such as casein or meat with veggies.

On rest days, meal one should ideally be the largest meal, as opposed to training days where the post-workout meal is the largest meal. A good rule of thumb is to make meal one on rest days at least 35-40% of your daily calorie intake. This meal should be very high in protein; some of my clients consume more than 100 g of protein in this meal.