J, this is what my recomp diet looked like, i cant go into specific's as it is the diet my physical consultant made for me,
but the macros looked like this....
150gr (fibrous) carbs
Split over 5 meals:
Meals 1-5: 45gr protein; 25gr fibrous carbs; <> 10 gr fat
this was designed for me at the body weight of 202 @ 17% bf..........
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