I just had a few questions as I'm aiming for more of a body recomposition. I am currently 6'0, 188 pounds with about 15-17% body fat. I lift 4-5 days a week mainly with compounds lifts, with a couple cardio sessions in a week. I have lifted a lot before but recently have took some time off. Looking to get back into in I want to gain/maximize strength while also lowering my body fat, and I had some questions.
-What is a good macro split for my goals of lowering body fat while gaining strength
-Do calories matter, and should I count them, or should I be more concerned with nutrient timing and my carb intake. If they do matter how many should I aim for a day?
-If trying to burn fat and maintain or even gain strength, what would be an ideal pre and post workout meal (In terms of macros)
-Should I eat carbs on non training days?
-Are carbs from vegetables the same as carbs from rice and potatoes