Originally Posted by MarkI
Alright, so How about you conceptionist, how did you run the macros?
I ate lbm x 1.5 in protein, which is 240g every day at 180. Most people recommend higher protein on a cut since there's a risk you'll lose muscle otherwise. Protein is also more satieting than carbs and fat.
On rest days, I kept carbs in the 50-80g range and fats 75-90g. For workout days, carbs were 320-350g and fats 40-50g. Take into consideration that I was leaner than you at the start of the cut (maybe 14%), which allows for more carbs. I also worked out less (3x a week) so I could eat more calories on workout days and still lose weight. Thisbis the basic LG protocol and is recommended for people in the 12-14% bf range.
In your position, I would do a once a week carb refeed at a small deficit or maintenance and basically do high protein, medium high fat keto macros every other day of the week (say 220-240p, 75-90f, 50-70c). Only eat veggies, berries and a fruit for carbs on rest days with lean and fatty meat and eggs for protein and fat. On workout days you add a lot of starchy carbs for the refeed and eat lean meat for protein. No direct sources for fat, as it should be kept low and come in trace amounts from the carbs and protein. Feel free to eat bread, cereals and the like post workout on the carb refeed day as long as the fat is low.
I think thats basically all you need to know