I went in for gastric bypass surgery in December last year and have since dropped 32kg. Now my weight is stable at between 80-82kg with BF @ about 22% and muscle mass @ 39kg. I've been doing a lot of cycling and can easily do 20 km/day for 6 days straight. At this point I'm looking at extending the length of my rides towards 30 km/day with 3 days on, 1 day off, repeat.
I've figured out that the calories I require on my off days are 2450 cals while I require 3000 cals on training days. This according to my Polar V800 with which I track daily activity and taining when cycling. My BMR is 1800.
Having read through a lot of material here and elsewhere, I figured a recomp diet while on SARMs would be the way to go but I'm not sure that I'm getting my numbers right.
This is what I've come up with:
Macros on training days (25/25/50) @ 1.1 g/lbs protein = 180g (722 cals) protein, 82g (735 cals) fat, 371g (1413 cals) carbs
Macros on non-training days (30/25/25) @ 1.1g/lbs protein = 198g (794 cals) protein, 68g (613 cals) fat, 139g (555 cals) carbs
Q1: Are my macros right? I've chosen to keep my fats constant and simply calculate the carbs required.
Q2: Is aiming for 1.1 g/lbs (2.2 g/kg) protein okay?
As for the SARMs, it'll be the Recomp stack of course.
Thanks for your feedback
I've figured out that the calories I require on my off days are 2450 cals while I require 3000 cals on training days. This according to my Polar V800 with which I track daily activity and taining when cycling. My BMR is 1800.
Having read through a lot of material here and elsewhere, I figured a recomp diet while on SARMs would be the way to go but I'm not sure that I'm getting my numbers right.
This is what I've come up with:
Macros on training days (25/25/50) @ 1.1 g/lbs protein = 180g (722 cals) protein, 82g (735 cals) fat, 371g (1413 cals) carbs
Macros on non-training days (30/25/25) @ 1.1g/lbs protein = 198g (794 cals) protein, 68g (613 cals) fat, 139g (555 cals) carbs
Q1: Are my macros right? I've chosen to keep my fats constant and simply calculate the carbs required.
Q2: Is aiming for 1.1 g/lbs (2.2 g/kg) protein okay?
As for the SARMs, it'll be the Recomp stack of course.
Thanks for your feedback
